For TimeAdvancedHero~35 min
Greg Alia
Partner
For time:
4 rounds of:
23russian kettlebell swings (54/36 lb)23box jumps (24/20 in)23sit-ups23dumbbell snatches (35/25 lb)23goblet squats (54/36 lb)23double-unders23medicine-ball cleans (20/14 lb)
186 secondsplank hold
Equipment
Jump RopeBoxDumbbellKettlebellMedicine Ball
Workout Details
- Stimulus
- High-volume hero WOD with 644 reps across 7 movements before a cumulative plank cash-out. Each round cycles through a mix of hip-dominant swings, explosive jumps, core work, single-arm snatches, squats, coordination, and cleans. The 186-second plank at the end punishes anyone who redlined through the rounds. Grip endurance and pacing are essential.
- Score Type
- Time
- Rep Scheme
- Fixed