Wade For time, wearing a 20-lb. vest or body armor: Run 1,200 meters Then, 4 rounds of: 12 strict pull-ups 9 strict dips 6 strict handstand push-ups Then, run 1,200 meters Scaling Though not as long as some Hero WODs, this workout will be relatively long. Shorten the runs and choose modifications that are still difficult for you. Intermediate athletes can choose to not wear a vest while preserving the reps and movements. Intermediate Option For time: Run 1,200 meters Then, 4 rounds of: 12 strict pull-ups 9 strict dips 6 strict handstand push-ups Then, run 1,200 meters Beginner Option For time: Run 800 meters Then, 4 rounds of: 12 assisted pull-ups 9 knee push-ups 6 assisted dips Then, run 800 meters
5 rounds for time of: 15 hang squat cleans 30 push-upsMen: 135 lb. Women: 95 lb. Scaling This 5-round workout calls for a significant number of hang squat cleans and push-ups. Reduce the reps and loading to ensure each round is challenging but doesn’t require several lengthy rest breaks. Try to limit breaks to no more than 2 in most rounds. Intermediate Option 5 rounds for time of: 10 hang squat cleans 20 push-upsMen: 115 lb. Women: 75 lb. Beginner Option 5 rounds for time of: 10 hang squat cleans 15 knee push-upsMen: 75 lb. Women: 55 lb.
5 2-minute rounds of: 15-cal. row Max strict weighted toes-to-bars Rest 2 minutesMen use 8-lb. ball for T2B Women use 4-lb. ball for T2B Scaling In this interval workout, you have to use a hip-opening movement to earn time to perform a hip-closing movement. A moderate amount of rest is provided, allowing you to push hard in each round. Select a number of calories that will allow you about 60-75 seconds on the bar, and select a toes-to-bar variation that will allow you to perform at least 8-10 reps per interval. Intermediate Option 5 2-minute rounds of: 12-cal. row Max strict toes-to-bars Rest