Average Scores by Level
Michael is a running and core endurance Hero WOD. Three 800m runs with 50 back extensions and 50 sit-ups per round tests aerobic capacity and midline stamina across a 20-45 minute effort.
| Level | Time / Score | Notes |
|---|---|---|
| Beginner | 45+ min | Reduce reps or distance |
| Intermediate | 30–45 min | Rx, paced running |
| Advanced | 20–30 min | Strong runs, unbroken core |
| Elite | Sub 20 min | Fast 800s, unbroken sets |
Scaling Options
Reduce to 400m runs or 30 reps of each movement. Sub good mornings or hip extensions for back extensions if a GHD machine isn't available.
Strategy Tips
The back extensions are often underestimated — 150 reps across 3 rounds will tax your posterior chain significantly. Break them into sets of 10-15. The sit-ups should be unbroken if possible. Pace all three runs the same.
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