Category: W.O.D.

In Teams of 2 

Or if you have an entire day to yourself…done solo!

“Small” 

3 Rounds 

1,000 M Row 

50 Burpees 

50 Box Jumps 

800 M Run 

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One of the longer bodyweight Crossfit Hero workouts that exist! I think it REALLY helps to go in to this one with a specific goal, and then you can simply break each movement down two create a realistic pace off of. Remember the number one rule about hero WODs…You are not allowed to complain. Get it done…then know you get to enjoy a holiday weekend.

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SUGGESTED WARM UP:

1. Row 200 M + Run 200 M – 2 rounds (second one faster)
2. Stretch and mobilize calves / feet
3. 5 Burpees + 5 Box Jumps – 2 rounds (second one faster)
4. Stretch and mobilize hips and hamstrings

15 Minutes:

10 Squat Cleans (135/95)

10 Strict Pull Ups 

8 Squat Cleans (165/115)

8 Strict Pull Ups 

6 Squat Cleans (185/125)

6 Strict Pull Ups 

4 Squat Cleans (195/130)

4 Strict Pull Ups 

In remaining time

Max Squat Cleans @final weight 

*Record total time AND total reps at final bar

*Final barbell should NOT be more than 85% of 1 RM Clean.  Be careful here.

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We want URGENCY here. Transitions, time between cleans, weight changes. Your goal is to get to that max-clean part as fast as you can, and then see what you can with a near-empty tank. Attack this one (but be smart about your %).

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SUGGESTED WARM UP

1. Stretch /. mobilize front rack
2. 12 Minute Alternating EMOM:
3. Minute 1: 10 Burpees over Bar as fast as possible
4. 20 Reverse Lunges
5. Hold bottom of air squat for 40 seconds
6. 5 Scap Pull Ups + 5 Scap Push Ups

Part 1: 

4 x 1 

Push Press + Split Jerk

4 x 1 

Push Jerk + Split Jerk 

Part 2: 

30 Box Jumps (step down)

30 Handstand Push Ups 

30 Box Jumps (step down)

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Take your time on part 1 and try to maximize these lefts. Remember, this weight will be moved with your legs, arms are secondary. The couplet should be done as fast as possible from the start. Attack that one, spike up the heart rate.

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SUGGESTED WARM UP

1. Roll and mobilize thoracic
2. 3 Tempo Strict Press (3 seconds up + 3 seconds down)
3. 10 Walking Lunges
4. 3 Tempo Strict Press (3 seconds up + 3 seconds down)
5. 10 Box Jumps
6. 3 Tempo Strict Press (3 seconds up + 3 seconds down)
7. 10 Split Jerks

FOR TIME

3 Chest to Bar Pull Ups 

30 Double Unders

200 M Run 

6 Chest to Bat Pull Ups 

40 Double Unders 

200 M Run 

9 Chest to Bar Pull Ups

50 Double Unders 

200 M Run 

12 Chest to Bar Pull Ups 

60 Double Unders 

200 M Run 

15 Chest to Bar Pull Ups 

70 Double Unders 

200 M Run

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Ascending reps as you become more and more fatigued are a great way to test your capacity. Coast on the runs and try to attack the pull ups and double under aggressively.

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SUGGESTED WARM UP

1. Roll and mobilize feet/achilles/calves
2. 200 M Run + 2 rounds of 5 Scap Pull Ups + 5 Scap Push Ups
3. 10 Shoulder Pass Throughs + 10 Second Hang f/ Bar
4. 200 M Run + 2 Rounds of 5 Pull Ups + 20 Double Unders
5. Stretch / mobilize hamstrings and low back

5 Sets 

25/20 Cal Row (hard effort)

Rest 2 Minutes 

8 Back Squats 

Rest 2 Minutes 

*Back Squats must be unbroken

*Start above 50%, work your way up

*Record total time AND all 5 weights

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Don’t be afraid to sell out on the row. 2 Minutes is a decent amount of rest and the point of this one is to lift heavy under some duress.

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SUGGESTED WARM UP:

1. 10 Alternating Step Ups + 5 Bulgarian Split Squats (R and L) – 2x
2. 5 Pause Back Squats (45/35) + 5 Jumping Air Squats – 2x
3. Stretch and mobilize hips + Quads
4. :20 on / :10 off for 3 Sets: Cal Row (increase pace each set)

7 Rounds 

7 Deadlifts (205/125)

7 Hang DB Cleans (50/35) – each hand

7 DB Push Press (50/35) – each hand 

7 Box Jumps (24/20)

7 Bar Facing Burpees

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Those DB movements are going to make or break the workout, especially the push press. Everything else will be fine if approached correctly when it comes to your pace, just be sure you get to the DBs with a plan and enough juice.

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SUGGESTED WARM UP

1. 5 Single Leg Deadlifts + 5 Bulgarian Split Squats – each leg: 2x
2. 2 Rounds: 5 Box Jumps + 5 DB Push Press (one arm at a time) + 5 Burpees
3. Stretch and mobilize low back / hamstrings
4. 2 Rounds: 5 DB Hang Power Cleans + 5 Deadlifts (50-60% of workout weight)
5. Build Deadlift Bar

Im Teams of 2

30 Rounds 

6 Toes to Bar 

6 Alternating DB Snatch 

6 Burpees 

*Break this up however you want 

*If done solo, cut rounds down to 15

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The movement pattern of closing and opening the hip will be taking place for the entire workout. Don’t overlook how much that will tax your core. Move efficiently and come up with a plan that allows you to do so.

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SUGGESTED WARM UP

1. 5 Toe Touch + Sky touch + 10 Trunk Twists – 2x
2. 5 DB Single Leg Deadlifts – each leg
3. 10 DB Good Mornings + 5 Press Ups (slow)
4. 5-4-3: Scap Pull Ups + Scap Push Ups
5. 5 DB Snatch High Pulls – each side
6. 10 Alternating DB Snatch + 5 Toes to Bar

7 Minutes 

800 M Run OR 1,000/800 M Row 

24 Thrusters (95/65)

Max Wall Balls 

Rest 3 Minutes

Repeat 

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Go to the thrusters with a plan. Unbroken? 2 sets? 4 sets? Whatever you want. But go in with a plan and tell yourself you must stick with it. Then, lets see what you’ve got on wall balls. “You can always do another wall ball”

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SUGGESTED WARM UP

1. Roll quads ands lower calves – 2-3 minutes
2. 10 Pause Air Squats + 10 Strict Press (pause at top)
3. Stretch quads and hips – 2-3 minutes
4. 200 M Run + 5 Thrusters (workout weight) + 10 Wall Balls

4 Rounds 

6 Strict Pull Ups 

4 Strict Handstand Push Ups

30 seconds Max Deadlifts (205/125)

Rest 3-4 Minutes 

4 Rounds 

6 Strict Handstand Push Ups 

4 Strict Pull Ups 

30 Seconds Max Power Cleans (135/85)

*Record total time AND total DL AND total PC

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You are going to record THREE scores here. We want urgency, yes. However we want to make sure you get to the deadlifts/cleans with enough ammo to hold on to that bar for the majority of those 30 seconds. How much you rest prior to getting there is up to you.

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SUGGESTED WARM UP

1. 5 Single Leg Deadlifts – each leg 2x (barbell or DB)
2. Spend 1-2 minutes doing thoracic rotations, increasing speed as you go
3. Stretch / mobilize hamstrings and low back: 2-3 minutes
4. 5 Barbell Press + 5 Barbell Row – 3x
5. Stretch / mobilize front rack
6. Warm up your deadlift and cleans – 2-3 minutes

6 Rounds 

400 M Run 

17 Burpees

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Challenge yourself to maintain splits somewhat close to each other (+/- 10 seconds). This doesn’t need to be an all out effort, especially early on. Try to teach yourself how to pace properly and end strong.

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SUGGESTED WARM UP

1. 100 M light jog + 10 Leg Swings + 10 Punter Kicks each leg
2. 20 M Butt Kickers + 20 M Walking Lunge w/twist over knee
3. 100 M medium jog + 10 toe to knee pulls + 10 alternating pigeon pose each leg
4. 10 Press Ups to Downward Dog – hold each for 2-3 seconds
5. 200 M Medium Jog + 5-10 burpees