Hero Long WOD: Leg Drive Under Fatigue

Crossfit
45 min

Objective (single focus)

Sustained lower-body muscular endurance (glutes + quads) with controlled breathing under long-duration mixed modal work.

Main Block (Hero / Long WOD)

For time (cap 45:00):

  • Row 2000 m
  • Then 5 rounds:
    • Wall Balls 25 reps (9 kg to 3.0 m target)
    • Box Step-Ups 20 reps total (50/60 cm), holding 2 dumbbells (22.5/15 kg each)
    • Sandbag Bear-Hug Carry 200 m (60/40 kg)
  • Finish: Assault Bike 60/45 calories

Pacing / Intensity Guidance

  • Target: RPE 7–8 throughout; you should be able to keep moving with short planned breaks.
  • Row: strong but smooth (avoid redlining early).
  • Step-ups: no bouncing; aim for unbroken sets or 2 quick breaks.
  • Carries: steady walk; choose a load you can hold without collapsing posture.
  • Bike: last push; keep cadence high but controlled.

Time Targets

  • 2000 m row: 7:00–8:30
  • Each round: 5:30–7:00
  • Bike: 3:00–5:00

Primary Lower-Body Drivers (glutes/quads)

  • Wall Ball: deep squat + hip/knee extension (quads, glute max)
  • Box Step-Up: unilateral knee/hip extension (quads, glute max; high stabilizer demand)
  • Sandbag Bear-Hug Carry: continuous hip extension under load (glute max, quads; trunk bracing)
  • Assault Bike: cyclical leg drive (quads, glutes)

Secondary / Support

  • Row: leg drive + posterior chain support; trunk stability
  • Carries + wall balls: core bracing; upper back and arms as stabilizers

WOD Evaluation

35
Strength
85
Endurance
78
Volume

Muscle Groups Worked

Gluteus maximus
Vastus lateralis
Vastus medialis
Rectus femoris
Gluteus medius

Exercises in this wod

RowWall BallDumbbell Box Step-UpSandbag Bear-Hug CarryAssault Bike

Material

Concept2 RowerWall ballPlyometric boxDumbbellsSandbagAssault BikeFloor space / lane for carries

Technical Explanation

Row (2000 m)

  • Maintain a long, powerful leg drive; keep shoulders relaxed.
  • Avoid sprinting the first 500 m—settle into a sustainable split.

Wall Ball

  • Full squat depth with heels down; drive up through the legs.
  • Keep the ball close to the body; avoid excessive lumbar extension at the top.

Dumbbell Box Step-Up

  • Step fully onto the box (entire foot), stand tall with hips and knees locked out.
  • Control the descent; no jumping down to reduce Achilles/knee stress.
  • Keep torso tall; if you hinge forward excessively, reduce load.

Sandbag Bear-Hug Carry (200 m)

  • Brace midline; ribs down; breathe behind the brace.
  • Walk with short, stable steps; avoid hyperextending the lower back.
  • If grip/posture fails, stop, reset, then continue.

Assault Bike (calories)

  • Keep knees tracking over toes; avoid rocking side-to-side.
  • Build cadence gradually for the first 10–15 calories, then push.

Global Safety Notes

  • This is a long WOD: hydrate beforehand and manage heat.
  • Choose loads that keep movement quality intact for all 5 rounds.
  • If any knee pain appears during step-ups, switch to a lower box or reduce load immediately.

Adaptations

Beginner (preserve stimulus: leg endurance, lower skill, lower load)

  • Row 1500 m
  • 4 rounds:
    • Wall Balls 15 (6 kg)
    • Box Step-Ups 16 total (40/50 cm) holding 1 DB goblet (15/10 kg) or bodyweight
    • Sandbag Bear-Hug Carry 100–150 m (30–40/20–25 kg)
  • Assault Bike 30/20 cal

Intermediate

  • Row 2000 m
  • 5 rounds:
    • Wall Balls 20 (9/6 kg)
    • DB Box Step-Ups 20 total (50/60 cm) 17.5–22.5/10–15 kg each
    • Sandbag Bear-Hug Carry 150–200 m (40–50/30–35 kg)
  • Assault Bike 45/35 cal

Advanced (as written)

  • Keep loads challenging but repeatable; goal is minimal technique breakdown.

Movement Substitutions (if needed)

  • Row 2000 m → SkiErg 2000 m or Run 1600 m treadmill
  • Wall Balls → DB Thrusters (2x15/10 kg) 20 reps
  • Sandbag carry → Front rack KB carry (2 KB) 200 m or sled not available → treadmill incline walk 2–3 min
  • Assault Bike → SkiErg 60/45 cal equivalent effort (or Row 1000 m hard)