For TimeIntermediateHero~25 min
Mac
Partner
2 rounds for time of:
50air squats5pull-ups7burpees120 secondsplank hold (cumulative)50push-ups
Equipment
Pull-Up Bar
Workout Details
- Stimulus
- Bodyweight hero WOD requiring no equipment except a pull-up bar. 100 air squats, 100 push-ups, 14 burpees, 10 pull-ups, and 4 minutes of cumulative plank across 2 rounds. The 50 push-ups per round are the dominant challenge — expect sets of 10 or less when fatigued. The cumulative plank hold adds a unique isometric element. No equipment needed outside of a pull-up bar. Expect 20-30 minutes.
- Score Type
- Time
- Rep Scheme
- Fixed