Daily training
2024-01-26
Mindset
Mental Fitness
"Daniel" (HERO)25 min
For Time:
50 Pull-ups
400 Meter Run
21 Thrusters 95 / 65 lb
800 Meter Run
21 Thrusters 95 / 65 lb
400 Meter Run
50 Pull-ups
Time Cap: 25 Minutes
Stimulus
- Overview: Medium to long range grind, meaning that we want to pace ourselves in the front half of this hero workout in order to be able to maintain or kick it up a notch in the back half.
- Pull-ups: 4:00 or less each set.
- 400 Meter Run: 2:30 or less.
- 800 Meter Run: 5:00 or less.
- Thrusters: 2:00 or less each set completed in no more than 2 sets.
- Score: Time to complete work.
Strategy
- Athletes should plan to break the pull-ups into sustainable sets from the start so that they can try to hit similar sets in the second set of pull-ups.
- On the thruster sets, smooth is fast! Find a pace that lets you recover your breathing a bit so that you can get right into your runs.
Substitutions
PULL-UPS
- Reduce Reps
- Banded
- Strict
- Ring Rows
- Alternating Dumbbell Plank Rows
400M/800M RUN
- Reduce Distance
- 2:00/4:00Time Cap
- 500m/1000m Row
- 400m/800m Ski
- 1000m/2000m Bike
- 300m/600m Air Run
THRUSTERS
- Reduce Loading
- Sub Dumbbells
- 42 Air Squats
Movement prep
1 Round:
7 Pull-ups
200m Run
7 Thrusters