Scaling:
This is a high volume Hero workout. Newer athletes should reduce the rounds. Intermediate athletes can choose to not wear a vest while preserving the reps and movements.
Intermediate Option:
13 rounds for time of:
8 strict pull-ups
26 box step-ups
21 burpees
♀ 20-in. box
♂ 24-in. box
Beginner Option:
5 rounds for time of:
4 assisted pull-ups
13 box step-ups
11 burpees
MAC:
4 Min SkiErg at Moderate Pace
4 Min Box Step Ups at Easy Pace (24/20"")
4 Min Assault Bike at Moderate Pace (60/50 RPM)
-Rest 2 Min-
3 Min SkiErg at Hard Pace
3 Min Box Step Ups at Easy Pace (24/20"")
3 Min Assault Bike at Hard Pace (65/55 RPM)
-Rest 2 Min-
2 Min SkiErg at Harder Pace
2 Min Box Step Ups at Easy Pace (24/20"")
2 Min Assault Bike at Harder Pace (70/60 RPM)
-Rest 2 Min-
1 Min SkiErg at Hardest Pace
1 Min Box Step Ups at Easy Pace (24/20"")
1 Min Assault Bike at Hardest Pace (75/65 RPM)
Total: 36 Min
*Score reps as total calories and reps together.
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MBS:
Perform 10 singles within 90-95% of 1RM Snatch
* Rest 60-90 seconds between sets *
Clean & Jerk:
Perform 10 singles within 90-95% of 1RM Clean and Jerk
* Rest 60-90 seconds between sets *
Heavy 3 Rep Front Squat
* Rest as needed between sets
3 sets
12 Barbell Front Rack Step Ups (6/6)
* This is for quality, not for load! Lightfoot touch on the way down.
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MBS:
3 Snatch Grip Push Press x 5 sets
* Try to be somewhere between 80-90% 1 RM Snatch
6 Front Box Squat
5 Front Box Squat
4 Front Box Squat
3 Front Box Squat
2 Front Box Squat
* Build to a heavy double
** Should be at parallel
6 Bench Press
5 Bench Press
4 Bench Press
3 Bench Press
2 Bench Press
* Build to a heavy double
10 Barbell Front Rack Step Up x 3 Sets
*5 Each side.
**This is for quality, not for load! Light foot touch on the way down.
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M30:
3 Sets:
1:00 Max Reps Alternating Box/Chair Step Ups
1:00 Max Reps Alternating Leg V-ups
1:00 Max Reps Mountain Climbers
1:00 Max Reps Box Jumps *Step Down Or Tuck Jumps
1:00 Rest
Shovel and Pail Minimal
3 Sets:
1:00 Max Reps Single Dumbbell Box Step Ups (50/35)
1:00 Max Reps Alternating Leg V-ups
1:00 Max Reps Mountain Climbers
1:00 Max Reps Box Jumps *Step Down Or Tuck Jumps
1:00 Rest
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MBS:
Snatch Push Press 8 Snatch Push Press 6 Snatch Push Press 4 Snatch Push Press 2 Snatch Push Press *Building to a heavy set of 2.
Box Back Squat 8 Box Back Squat 6 Box Back Squat 4 Box Back Squat 3 Box Back Squat *Go to parallel. **Build to heavy set of 3.
Bench Press 8 Bench Press 6 Bench Press 4 Bench Press 4 Bench Press
Barbell Front Rack Step Up 10 Barbell Front Rack Step Up x 3 Sets *5 Each side. **This is for quality, not for load! Light foot touch on the way down.
Accessory Work 12 Ring rows (feet on box) 15 Med Ball GHD sit ups 10 Glute Ham Raises
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Scaling:
Reduce the weight and reps to move continuously with very few breaks. If you struggle with double-unders, reduce the reps to something you can complete in 3-4 sets or modify to single-unders.
Intermediate Option:
3 rounds for time of:
25 dumbbell push jerks
25 double-unders
25 weighted step-ups
25 double-unders
♀ 25-lb. DBs, 15-in. box
♂ 35-lb. DBs, 20-in. box
Beginner Option:
3 rounds for time of:
15 dumbbell push jerks
35 single-unders
15 step-ups
35 single-unders