6 sets:
600m run (together)
Then
1- 20 DB Renegade Rows 5R/5L (Synchro)
2- 20 Hip Bridges + 20 Air Squats (Start on opposite movements)
3- 50m Sled Push Heavy (1 works, 1 rests)
4- 50 GHD/Abmat sit-ups (1 works, 1 rests)
5- 30 DB Bench Press (1 works, 1 rests)
6- 30 Ring Rows/10 Ring Muscle Ups (Split reps)
*each set perform the listed movement after the 600m run buy in.
This workout may be done with a partner or solo.
14Oct2023
Warm Up
500m row/run
World’s Greatest Stretch
3Rds 20:10
Jumping Jacks
Air Squats
Burpees
Hollow Rocks
“Camp Crystal Lake”
30Min EMOM
Min 1: Med Ball Clean 20/14
Min 2: Box Jumps 24/20
Min 3: Sand Bag Hold 100/75
Min 4: G2OH 45/35
Min 5: Cal Row
Min 6: Rest
Rx+ 150/100 sandbag
https://www.youtube.com/watch?v=KVGhkHSrDJo
400m run
then
1 min stations:
-couch stretch
-pigeon stretch
-twisted cross
-thread the needle
then
2 rounds-
5 power snatches/10 jumping squats
5 KB swings/10 pushups
5 cal ski/ 5 burpees
19 Minute AMRAP:
1 Mile Run
then, 5 Rounds:
27 Air Squats
18 Pushups
If you finish, start again on the run.
This Hero workout is dedicated to Staff Sgt. Justin Whiting, 3rd Batallion, 5th Special Forces Group, U.S. Army, who was killed in action on January 19, 2008, when his vehicle was struck by an IED while conducting combat operations near Mosul, Iraq.
He had two previous combat tours to Iraq in 2004 and 2005 with 3rd Bn., 5th SFG(A), and was on his third combat tour in support of Operation Iraqi Freedom and the Global War on Terrorism.
We first found this workout posted on the Instagram of Heroes_for_Heroes @heroes_for_heroes, and, after contacting them, we learned that Heroes For Heroes was created by CrossFit PR Star @prstarfitness (Chantilly, VA, USA), and that Bobby Weiler and Lt. Col. Tony Kurz designed the workout.
In an email with WODwell, Bobby (who is part of PR Star’s management staff) told us that Lt. Col. Kurz (A PR Star athlete) was assigned to the same battalion as Justin.
According to Bobby, the rep scheme signifies:
– 19 minutes AMRAP for the day when Justin was killed
– 5 rounds for 5th Special Forces Group
– 27 air squats for his aged when the incident happened
– 18 push-ups for his military occupational specialty
Teams of 2!
9 Minute AMRAP:
9-12-15-18…
Cal Ski
Power Snatch 95/65
–Rest 1 Minute
9 Minute AMRAP:
9-12-15-18…
Abmat Situps
KB Swings 53/35
**Athlete 1 does 9/9 and then athlete 2 completes 9/9. Then, back to athlete 1 with 12/12. Continue for the 9 minutes to get as far as possible.
Rx+=135/95, GHD situps
Score= total rounds and reps for both amraps.
(Ex- both athletes finish 9/9= 1 round)
2 Minute Bike
9x :30 work/:10 rest
-reverse lunges
-jump rope
-box step ups
then set up barbell and warmup for push press.
On this second wave of the Wendler Strength Cycle we are going to add 10 pounds to our lower body lifts and 5 pounds to our upper body lifts. Use the number you have been using for the past 4 weeks. With your new number, then calculate the correct percentages just like we have been doing. Use 90% of 1 RM (with new weight added) and then figure out your percentages.
1×5 @ 65%
1×5 @ 75%
1×5+ @ 85%
**Use 90% of 1RM for percentages (ex. if you lift 100, use 90 x .65 for your weight of the first set.)
When you get to your last set, it is 5+ reps. This means you will do your max reps and try to hit more than 5.
Score your weight for your last set and change the reps to what you completed.
For Time:
90 Double Unders
30 Dbl DB Box Step Overs 50s/35s, 24/20″
30/24 Cal Bike
30 DB Reverse Lunges with DBs at the hang position (5R/5L)
90 Double Unders
400m Run
9 Minute EMOM
-Inch Worm with Pushup
-10/7 Cal Bike
-Goblet Squat with Slam Ball
On this second wave of the Wendler Strength Cycle we are going to add 10 pounds to our lower body lifts and 5 pounds to our upper body lifts. Use the number you have been using for the past 4 weeks. With your new number, then calculate the correct percentages just like we have been doing. Use 90% of 1 RM (with new weight added) and then figure out your percentages.
1×5 @ 65%
1×5 @ 75%
1×5+ @ 85%
**Use 90% of 1RM for percentages (ex. if you lift 100, use 90 x .65 for your weight of the first set.)
When you get to your last set, it is 5+ reps. This means you will do your max reps and try to hit more than 5.
Score your weight for your last set and change the reps to what you completed.
5 Sets:
2 Minute AMRAP:
15/12 Cal Bike
Max Ball Slams 30/20
-Rest 2 Minutes
*These should all be all out efforts for the AMRAPs.
Score= total ball slams for each round
400m Run
10 Banded Pass Throughs
10 Banded Pull Aparts
10 Lu Raises
then
2 sets-
5 Hang Power Snatches
5 Overhead Squats
5 Kick up to HS and Hold :10
On this second wave of the Wendler Strength Cycle we are going to add 10 pounds to our lower body lifts and 5 pounds to our upper body lifts. Use the number you have been using for the past 4 weeks. With your new number, then calculate the correct percentages just like we have been doing. Use 90% of 1 RM (with new weight added) and then figure out your percentages.
1×5 @ 65%
1×5 @ 75%
1×5+ @ 85%
**Use 90% of 1RM for percentages (ex. if you lift 100, use 90 x .65 for your weight of the first set.)
When you get to your last set, it is 5+ reps. This means you will do your max reps and try to hit more than 5.
Score your weight for your last set and change the reps to what you completed.
20 Minute AMRAP:
200m Run
10 Strict HSPU
10 Overhead Squats 95/65
100m=1 rep
2 Minute Row at <27 SPM
10m Elbow Reach stretch
3 Sets-
10 Sumo Squats
10 Push Ups
5 Back Squats
*Build in weight for back squats
On this second wave of the Wendler Strength Cycle we are going to add 10 pounds to our lower body lifts and 5 pounds to our upper body lifts. Use the number you have been using for the past 4 weeks. With your new number, then calculate the correct percentages just like we have been doing. Use 90% of 1 RM (with new weight added) and then figure out your percentages.
1×5 @ 65%
1×5 @ 75%
1×5+ @ 85%
**Use 90% of 1RM for percentages (ex. if you lift 100, use 90 x .65 for your weight of the first set.)
When you get to your last set, it is 5+ reps. This means you will do your max reps and try to hit more than 5.
Score your weight for your last set and change the reps to what you completed.
On a 12 minute clock…
Find your MAX Calories on the Rower
**at 0 and every 2 minutes after complete designated push press reps each round.
R1- 16 Push Press 95/65
R2- 14 Push Press
R3- 12 Push Press
R4- 10 Push Press
R5- 8 Push Press
R6- 6 Push Press
Score is total calories on the rower. Do not touch your screen once the workout has started.
