Workout Description
3 Rounds For TIme
800 meter Run
5 Front Squats (225/155 lb)
200 meter Run
11 Chest-to-Bar Pull-Ups
400 meter Run
12 Kettlebell Swings (2/1.5 pood)
Why This Workout Is Very Hard
Hero WOD. 3 rounds combining significant running, heavy front squats (225lb), C2B, and heavy KB swings (70lb). Demanding strength/skill/conditioning.
Benchmark Times for Willy
- Elite: <57:30
- Advanced: 57:30-52:30
- Intermediate: 52:30-45:00
- Beginner: >45:00
Training Focus
This workout develops the following fitness attributes:
- Endurance (8/10): Three rounds for time, each a chipper of: 800m run, 5 heavy front squats (225/155lb), 200m run, 11 chest-to-bar pull-ups, 400m run, 12 heavy kettlebell swings (2/1.5 pood). The significant running volume (4.2km total) combined with heavy lifting and gymnastics makes this a very demanding endurance test.
- Stamina (8/10): Cycling through runs, heavy front squats (leg/core stamina), C2B pull-ups (pulling/grip stamina), and heavy KB swings (posterior chain/grip stamina) for 3 rounds will test broad muscular endurance under significant cardiovascular fatigue.
- Strength (8/10): Front squats at 225/155 lbs and kettlebell swings at 2/1.5 pood (70/53lb) are heavy loads. C2B pull-ups test relative pulling strength. This WOD has a strong strength component interspersed with endurance work.
- Power (7/10): Driving up from heavy front squats and performing heavy KB swings are power movements. Kipping C2B also utilize power. Maintaining power output for lifts after runs is key.
- Speed (5/10): Maintaining a strong running pace across all segments and cycling efficiently and safely through the heavy lifts and C2B is crucial. Pacing for 3 demanding rounds is important.
- Flexibility (4/10): Requires good front rack and squat mobility for heavy front squats. Full range for C2B. Hip hinge for heavy KB swings. Basic running mobility.
Modality Profile
A balanced chipper with a monostructural component (Run), a gymnastics component (Chest-to-Bar Pull-Ups), and a weightlifting component (Front Squats, Kettlebell Swings).
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