Workout Description
For Time
21 Front Squats (95/65 lb)
21 Pull-Ups
21 Sumo Deadlifts (95/65 lb)
21 Push-Ups
21 Push Presses (95/65 lb)
21 Wall Climbs
21 Squat Cleans (95/65 lb)
21 Burpees
21 Curtis P's* (95/65 lb)
21 Toes-To-Bars
21 Double-Unders
21 Power Snatches (95/65 lb)
21 Broad Jumps
21 Wall Ball Shots (20/14 lb)
21 Box Jumps (24/20 in)
21 Calorie Row
21 Overhead Squats (95/65 lb)
21 Kettlebell Swings (53/35 lb)
21 Kettlebell Snatches (53/35 lb)
21 Kettlebell Taters** (53/35 lb)
21 Thrusters (95/65 lb)
Time Cap: 45 minutes
Why This Workout Is Extremely Hard
This is a brutal combination of volume (420 total reps), skill requirements (pull-ups, toes-to-bar, overhead squats), and barbell cycling that creates compound fatigue. The movement sequence is particularly punishing - front-loaded leg work leads into grip-intensive movements, while shoulder-intensive exercises are scattered throughout. The 45-minute time cap indicates even experienced athletes will be pushed to complete this. Most CrossFitters will need to scale multiple movements.
Benchmark Times for Unknown Heroes
- Elite: <22:00
- Advanced: 24:00-26:00
- Intermediate: 28:00-30:00
- Beginner: >45:00
Training Focus
This workout develops the following fitness attributes:
- Stamina (10/10): High volume of compound movements with moderate loads tests muscular endurance across all major muscle groups, particularly shoulders, posterior chain, and core.
- Endurance (9/10): A 45-minute workout with 420 total reps across 20 movements creates significant cardiovascular demand. No built-in rest periods force sustained aerobic output.
- Flexibility (8/10): Complex movements like overhead squats, Curtis P's, and wall climbs require significant mobility in shoulders, hips, and ankles.
- Power (7/10): Multiple explosive movements including Olympic lifts, box jumps, and kettlebell work demand power output throughout the workout.
- Strength (6/10): Moderate loads (95/65) across multiple compound lifts create cumulative strength demands, especially in Olympic lifts and overhead movements.
- Speed (5/10): Efficient transitions between movements and quick cycling of moderate loads are important, but pacing is crucial for completion.
Movements
- Squat Clean
- Wall Climb
- Wall Ball
- Push Press
- Thruster
- Power Snatch
- Push-Up
- Front Squat
- Kettlebell Swing
- Kettlebell Tater
- Overhead Squat
- Burpee
- Toes-to-Bar
- Broad Jump
- Box Jump
- Sumo Deadlift
- Curtis P
- Row
- Kettlebell Snatch
- Pull-Up
- Double-Under
Scaling Options
Reduce barbell weight to 65/45lb for most, or even empty bar for beginners. Sub ring rows for pull-ups (21 or 15 reps). Reduce wall climb height or do wall walks. Scale T2B to knee raises or V-ups. Single unders (63) instead of DU. Step-up burpees. Reduce wall ball weight to 14/10lb and target height. 20/16" box step-ups. Reduce KB weight to 35/26lb. Cut volume to 15 reps per movement for newer athletes.
Scaling Explanation
Scale if you can't perform 5+ strict pull-ups, struggle with Olympic lifts at 95/65lb, or typically take over 25 min for medium chippers. Goal is to finish under cap while maintaining safe movement patterns. Intensity should allow consistent work with minimal extended breaks. Better to scale and move steadily than go Rx and face long recovery periods. Form deterioration on technical movements (snatches, cleans) indicates need for weight reduction.
Intended Stimulus
Long-duration, oxidative-glycolytic workout (30-45 min) testing muscular endurance and mental fortitude. High-volume barbell cycling combined with gymnastics and monostructural movements creates sustained metabolic demand. Primary challenge is maintaining work capacity across diverse movement patterns while managing fatigue.
Coach Insight
Break this into 4-5 manageable chunks mentally. Start conservative - you'll need that energy later. Quick singles on technical barbell movements (snatches, Curtis P's) are better than failing sets. Break push-ups, pull-ups and T2B early (sets of 7). Rest during transitions but keep them under 10-15 seconds. Row at a sustainable 1000-1100m/hr pace. Save your grip - alternate hand position on KB movements. Most athletes hit the wall around the wall balls - be prepared to dig deep there.
Benchmark Notes
This is a high-volume chipper with 420 total reps across 20 movements. Analysis approach:
1. Movement Breakdown (fresh state estimates):
- Front Squats (21): 2.5s/rep = 53s
- Pull-Ups (21): 2s/rep = 42s
- Sumo DL (21): 2.5s/rep = 53s
- Push-Ups (21): 1.5s/rep = 32s
- Push Press (21): 2.5s/rep = 53s
- Wall Climbs (21): 3s/rep = 63s
- Squat Cleans (21): 3s/rep = 63s
- Burpees (21): 3.5s/rep = 74s
- Curtis P's (21): 6s/rep = 126s
- TTB (21): 2s/rep = 42s
- DUs (21): 0.5s/rep = 11s
- Power Snatch (21): 3s/rep = 63s
- Broad Jumps (21): 2s/rep = 42s
- Wall Balls (21): 2.5s/rep = 53s
- Box Jumps (21): 2s/rep = 42s
- Cal Row (21): 1.5s/cal = 32s
- OHS (21): 3s/rep = 63s
- KB Swings (21): 2s/rep = 42s
- KB Snatches (21): 2.5s/rep = 53s
- KB Taters (21): 3s/rep = 63s
- Thrusters (21): 3s/rep = 63s
Base time: ~1130s
2. Fatigue Multipliers:
- First quarter: 1.0x
- Second quarter: 1.2x
- Third quarter: 1.4x
- Final quarter: 1.6x
3. Transitions:
- 19 transitions between movements
- Mix of same area and different area transitions
- Average 15s per transition = 285s
4. Set Breaking:
- Pull-ups: 2-3 sets
- TTB: 2-3 sets
- Wall Balls: 2 sets
- Thrusters: 2-3 sets
Total estimated time for L10 athlete: ~22 minutes (1320s)
Compared to Kelly (5 rounds of running + box jumps + wall balls) which takes L10 athletes 15.5-17.5 minutes, this workout has 2.5x the movement variety and significantly more total volume. Using Kelly as an anchor (L10: ~1000s, L5: ~1350s, L1: ~1950s) and scaling up by 35% for volume.
Final Targets:
Male L10: 22:00 (1320s)
Male L5: 30:00 (1800s)
Male L1: 45:00 (2700s)
Female L10: 26:00 (1560s)
Female L5: 34:00 (2040s)
Female L1: 50:00 (3000s)
Modality Profile
Of 21 total movements: 6 Gymnastics (Pull-Up, Push-Up, Wall Climb, Burpee, Toes-to-Bar, Double-Under, Box Jump), 2 Monostructural (Row, Broad Jump), and 13 Weightlifting (Front Squat, Sumo Deadlift, Push Press, Squat Clean, Curtis P, Power Snatch, Wall Ball, Overhead Squat, Kettlebell Swing, Kettlebell Snatch, Kettlebell Tater, Thruster). Rounded to nearest 10%.
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