Workout Description

Warm Up SOP plus:Game! Losing team runs. Strength / Skill:Determine DB weight for MetconMetabolic Conditioning :"Tumilson" 8RFT: Run 200 Meters 11 Dumbbell Burpee Deadlift *All weight is RX, challenge yourself to go heavy, it’s a HERO!U.S. Navy Special Warfare Operator Petty Officer 1st Class (SEAL/Enlisted Surface Warfare Specialist) Jon "JT" Thomas Tumilson, 35, of Rockford, Iowa, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, in Wardak province, Afghanistan, of wounds suffered when his helicopter crashed. He is survived by his parents George and Kathy Tumilson, Joy and Scott McMeekan, sisters Kristie and Joy, and his dog Hawkeye.

Why This Workout Is Very Hard

Eight rounds of 200m running plus 11 dumbbell burpee deadlifts at heavy load creates severe cumulative fatigue across multiple systems simultaneously — grip, posterior chain, lungs, and legs. The run offers no true rest, only active recovery before diving back into heavy burpee deadlifts. Total volume (88 reps + ~1600m) over a projected 20-30+ minute time domain, combined with prescribed heavy loading on a Hero WOD, makes this a sustained, full-body grind well beyond average.

Training Focus

This workout develops the following fitness attributes:

  • Stamina (8/10): 88 total dumbbell burpee deadlifts plus 8 runs creates massive muscular endurance demands on the posterior chain, chest, shoulders, and legs. Cumulative fatigue is the defining challenge of this Hero WOD.
  • Endurance (8/10): Eight rounds of 200m runs totaling 1,600m combined with burpee deadlifts creates sustained cardiovascular demand throughout. The repeated running intervals keep heart rate elevated across the entire workout.
  • Speed (5/10): For-time format incentivizes pushing pace, and efficient transitions between running and dumbbell work matter significantly. Eight rounds require smart pacing rather than all-out sprinting.
  • Strength (4/10): The prescription to go heavy on dumbbells adds meaningful strength stimulus to the deadlift component. However, 88 reps prevents truly maximal loading, placing it in moderate territory.
  • Power (4/10): The burpee includes an explosive jump and hip drive is present in the deadlift portion. However, the high volume and for-time format dilutes pure power expression into more rhythmic, paced output.
  • Flexibility (4/10): Dumbbell burpee deadlifts require hip hinge mobility, thoracic extension, and hip flexor range of motion for the floor-to-stand transition. Demands are moderate but recurring across all 8 rounds.

Movements

  • Dumbbell Burpee Deadlift
  • Run

Modality Profile

Two movements: Run (Monostructural) and Dumbbell Burpee Deadlift (Weightlifting). While the burpee component involves a bodyweight movement, the Dumbbell Burpee Deadlift is classified as Weightlifting because it is defined by the external load (dumbbell) and the deadlift action. Two movements across two modalities = 50/50 split.

Training Profile

AttributeScoreExplanation
Endurance8/10Eight rounds of 200m runs totaling 1,600m combined with burpee deadlifts creates sustained cardiovascular demand throughout. The repeated running intervals keep heart rate elevated across the entire workout.
Stamina8/1088 total dumbbell burpee deadlifts plus 8 runs creates massive muscular endurance demands on the posterior chain, chest, shoulders, and legs. Cumulative fatigue is the defining challenge of this Hero WOD.
Strength4/10The prescription to go heavy on dumbbells adds meaningful strength stimulus to the deadlift component. However, 88 reps prevents truly maximal loading, placing it in moderate territory.
Flexibility4/10Dumbbell burpee deadlifts require hip hinge mobility, thoracic extension, and hip flexor range of motion for the floor-to-stand transition. Demands are moderate but recurring across all 8 rounds.
Power4/10The burpee includes an explosive jump and hip drive is present in the deadlift portion. However, the high volume and for-time format dilutes pure power expression into more rhythmic, paced output.
Speed5/10For-time format incentivizes pushing pace, and efficient transitions between running and dumbbell work matter significantly. Eight rounds require smart pacing rather than all-out sprinting.

Warm Up SOP plus:Game! Losing team runs. Strength / Skill:Determine DB weight for MetconMetabolic Conditioning :"Tumilson" 8RFT: Run 200 Meters 11 Dumbbell Burpee Deadlift *All weight is RX, challenge yourself to go heavy, it’s a HERO!U.S. Navy Special Warfare Operator Petty Officer 1st Class (SEAL/Enlisted Surface Warfare Specialist) Jon "JT" Thomas Tumilson, 35, of Rockford, Iowa, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, in Wardak province, Afghanistan, of wounds suffered when his helicopter crashed. He is survived by his parents George and Kathy Tumilson, Joy and Scott McMeekan, sisters Kristie and Joy, and his dog Hawkeye.

Difficulty:
Very Hard
Modality:
M
W
Your Scores:

Training Profile

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