Cameron
For time:
50 walking lunge steps
25 chest-to-bar pull-ups
50 box jumps
25 triple-unders
50 back extensions
25 ring dips
50 knees-to-elbows
25 wall-ball “2-fer-1s”
50 sit-ups
5 rope climbs, 15 ft.
♀ 20-in. box, 14-lb. ball
♂ 24-in. box, 20-lb. ball
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Compare to 170210.
Scaling:
Today we have a repeat Hero workout. This chipper is a mix of body weight movements and higher skilled, less common movements. Newer athletes should reduce the volume and choose modifications that ensure large sets with minimal rest.
Intermediate Option:
For time:
50 walking lunge steps
25 pull-ups
50 box jumps
50 double-unders
50 back extensions
25 ring dips
50 knees-to-elbows
25 wall-ball “2-fer-1s”
50 sit-ups
4 rope climbs, 15 ft.
♀ 20-in. box, 10-lb. ball
♂ 24-in. box, 16-lb. ball
Beginner Option:
For time:
25 walking lunge steps
25 assisted pull-ups
25 box jumps
25 triple-unders
25 back extensions
25 assisted push-ups
25 hanging knee raises
25 wall-ball
25 sit-ups
5 rope climbs, lying to standing
♀ 12-in. box, 6-lb. ball
♂ 16-in. box, 10-lb. ball