2024-04-06

• Overview: Athletes will need to complete the workout in order. The first 2 movements will come down to stamina while the run will come down to proper pacing. This is a repeat from 6.28.22.
• Strict Pull-Ups: Completed in 5:00 or less.
• Hand-Release Push-Ups: Completed in 7:00 or less.
• Run: Completed in 30:00 or less.
• Note: This hero workout is traditionally done with a weight vest but we will do it without one today.
• Score: Total Time.

• Perform the strict pull-ups and hand release push-ups in small, manageable chunks. Fatigue can set in fast on these so small sets with quick breaks will likely be quicker than big sets that need big breaks.
• We can aim to ramp up our speed on the run as we go. See if you can increase your speed every 1,000m.

STRICT PULL-UPS

• Reduce Reps
• 5:00 Time Cap
• Banded Strict Pull-ups
• Ring Rows
• Alternating Dumbbell Rows

HAND-RELEASE PUSH-UPS

• Reduce Reps
• 7:00 Time Cap
• Elevate Hands (Regular Push-Ups)

5,000 METER RUN

• Reduce Distance
• 30 Minute Cap
• 6,250m Row
• 5,000m Ski
• 12,500m Bike (Any Bike)
• 3,750m Air Run

5 Strict Pull-Ups
5 Hand-Release Push-Ups
200m Run