1776
* partners must accumulate 1776 reps
Running
Push-ups
Abmat Sit-ups
Toes 2 Bar
Weighted leg raises
10m running = 1 rep
Seconds leg raise = 1 rep
so if both athletes run 3mi… 960 reps
Leaves 816 reps:
216 pushups
200 sit ups
200 T2B
200 Situps
200 leg raise
300m run
Worlds greatest stretch
PVC pass throughs
10 air squats
5 power cleans 34/35
6 Rounds for time of:
30 Squats
19 Power Cleans, 135# / 95#
7 Strict Pull-ups
400m Run
2:00 min row, bike, ski, or run 300m
PVC pass throughs
10m inch worm
10m elbow/reach
Complete as many rounds as possible in 25 minutes of:
150 double-unders
50 push-ups
15 power cleans
Men: 185 lb.
Women: 125 lb.
Scroll for scaling options.
Scaling
Hero workouts are notoriously difficult, mentally and physically. Choose options that challenge you throughout. Each exercise should require multiple sets to complete, but reduce the reps as needed so you can finish several rounds of the workout.
Intermediate Option
Complete as many rounds as possible in 25 minutes of:
100 double-unders
30 push-ups
10 power cleans
Men: 135 lb.
Women: 95 lb.
Beginner Option
Complete as many rounds as possible in 20 minutes of:
75 single-unders
20 knee push-ups
10 power cleans
Men: 75 lb.
Women: 55 lb.
To learn more about Havana click here
For Time:
Run 1 mile
21 Clean and Jerks, 155#
Run 800 meters
21 Clean and Jerks, 155#
Run 1 Mile
In honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, was killed on December 2, 2010
To learn more about Abbate click here
Team of 2- (One person works at a time)
For Time:
150 Cal Row
*switching every 15 cals
100 Alternating DB Lunges (50s/35s)
*switching every 10 reps (L/R=2)
50 Burpee Box Jumps 24/20″
*switching every 5 reps
120 Cal Row
*switching every 12 cals
80 Alternating DB Lunges (50s/35s)
*switching every 8 reps
40 Burpee Box Jumps 24/20″
*switching every 4 reps
90 Cal Row
*switching every 9 cals
60 Alternating DB Lunges (50s/35s)
*switching every 6 reps
30 Burpee Box Jumps 24/20″
*switching every 3 reps
35 minute time cap
1 second penalty for every missed rep
DBs are held at your side for the lunges like a farmer’s carry
200m run
Achilles stretch
10 big arm circle, 10 little arm circles (forward & backward)
10m high knees
10m butt kickers
5 sumo squats
8 Min EMOM:
100m Sprint
*record slowest time
For Time:
30 Pullups
30 Front Squats 95/65
3 Rope Climbs
20 Pullups
20 Front Squats 95/65
2 Rope Climbs
10 Pullups
10 Front Squats 95/65
1 Rope Climb
RX+= 95/65, 135/95, 155/105
Increase weight each round
15/12 cal row
Couch stretch
10m Spider-Man crawl
Iron cross stretch
10 banded pull aparts (overhead & across chest)
Choose a scale for the Strict HSPU that progresses you along from the last 3 weeks. (For example, if you used 1 abmat for the last 3 weeks, scale down to a skull mat or no abmat.) Perform 3 sets of 5 reps. The goal is to stay on the wall for 5. If you need to kick down and reset that is okay, minimize your rest and kick up and finish your set. Rest 2 minutes between sets. Score= the reps you completed. Make sure to put in the comments what scale you used so that you can stay consistent.
If you cannot kick up to the wall unassisted or would like to build strength with your pushups, use the rep scheme 3×8 for the pushups.
25 Min EMOM:
Min 1- 15/12 Cal Row
Min 2- 10 Leg Lifts over KB
Min 3- 16 Hand to Hand Swings 53/35
Min 4- 10 Single Arm KB Thrusters (5R/5L) 53/35
Min 5- Rest
Score= KB weight
300m run
10m quad stretch
10m lateral lunge
Pigeon stretch
10 warrior squats (5 each side)
5 power cleans 45/35
5 deadlifts 45/35
Take one or two sets to work up to 5-10 lbs. more than your Power Clean weight from the previous week. Once you get to that number, perform 3 sets of 4 reps at that number. Each set must be touch and go reps.
This is the 4th week of the progression where you will be adding 5-10 lbs. to whatever you did the previous weeks. The reps decrease back to 4 touch and go, as you build back up to 6 reps.
15 Min AMRAP:
300m Run
20 Wallballs 20/14
10 Toes to Bars
5 Deadlifts 225/155
Rx+= 255/185
300m=1 rep
15/12 cal bike
10m elbow reach
5 sumo squats
10m burpee broad jump w/ 2 squats
5 :02 sec pause back squats 45/35
Take one or two sets to work up to 5-10 lbs more than what you did last week. Once you get to that number, perform 3 sets of 4 reps at that number. Each squat has a 2 second pause at the bottom (as low as you can go, maintaining proper position.) Rest 2 minutes between sets.
This is week 4 of the DBL Progression. Use your best judgement on what to add on the back squat for the next 3 weeks. Push yourself and take a chance on this next 3 weeks.
For Time:
30/25 Cal Bike
20 Burpee Box Jump Overs 30/24″
10 DBall Over Shoulder 90/70
This workout is a sprint. On the Burpee Box Jump Overs you may use your hands to get over the box faster. see video below.
https://youtu.be/UXMmh6rZzcY
