Min 2 = 15 GHD or medball sit ups
Min 3 = 20 kbs
Min 4 = 2 x 30 yard empty sled push
Min 5 = Rest
Even = 250m run
Score is rounds and reps of PP and Box jump overs
Rest 5 min
75/55 + 8 bjo
Score is rounds and reps of PP and bjo
Rest 5 min
Score is total rounds and reps pf pp and bjo
In a 5:00 Window…
Time Remaining, AMRAP:
12 Deadlifts (185/135)
8 Box Jump Overs
Rest 5:00
sit ups
burpees
cal bike
Even – Strict HSPU
**Pick a number and stick with it**
Sit-Ups
Burpees
Sit-Ups
5 rounds
:30 bike standing
:30 bike fast
1:00 rest
12/10 wall balls 20/14
200m run
12/10 hang clean & jerk
Choose weights and reps that you can do unbroken
Set #1 – 65% of estimated 1RM
Set #2 – 70%
Sets #3, 4, 5 – 75%
1st Squat – Pause for 3s in bottom.
2nd + 3rd Squat – No pause.
Rest as needed between sets.
15 Wallballs (20/14)
200 Meter Run
15 Hang Clean and Jerks (95/65)
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.
2:00 easy run
Record meters rowed per round
:30 rest
1:30 amrap of 10 db pp + 10 db squats (can use 1 db if you want for squats)
:30 rest
Score is total reps on amrap
30 yard double kb/db oh carry
Score is total cals
Empty sled push (10 yards = 1 rep)
Battle ropes
Jumping pull ups – for reps
Row fast – for cals
Rest 2:00 before switching stations
15 banded hip bridge
10 db curls with 3 sec negative
10 db lying tri ext with 3 sec negative