Workouts
Experimental

Daily training

2024-07-06

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Mindset

What Can You Handle

"Tillman" [HERO]30 min

7 Rounds For Time:
7 Deadlifts 315 / 205 lb
200 Meter Sprint
15 Pull-ups

45 Seconds Rest

Time Cap: 30 Minutes

SEE SUBSTITUTIONS FOR TEAM VERSION

Patrick Daniel Tillman (11/6/76–4/22/04) was a professional football player who left the National Football League and enlisted in the United States Army in May 2002. He joined the Army Rangers and served multiple tours in combat before he was killed in the mountains of Afghanistan. He was a recipient of the Silver Star, the third highest honor in the military, and a Purple Heart. Pat is survived by his wife Marie. He is also remembered through the foundation named in his honor.

Founded in 2004, the Pat Tillman Foundation invests in military veterans and their spouses through academic scholarships – building a diverse community of leaders committed to service to others. The scholars chosen show extraordinary academic and leadership potential, a true sense of vocation, and a deep commitment to create positive change through their work in the fields of medicine, law, business, education and the arts.

Stimulus
  • Overview: Hero workout Tillman is on the agenda today. With built in rest after each round we are giving our working time a true hard effort every round. This workout is a classic combination of weightlifting, monostructural and gymnastics movements that are meant to challenge each other as the rounds move on.
  • Deadlifts: Heavy weight today, but deadlifts should be completed in 1-2 sets each round.
  • Run: Goal is 1:00 or less on the run each round, push the pace here.
  • Pull-ups: 1-2 sets today as these are not meant to slow us down.
  • Score: Time to complete work (including rest). Add 1s per rep if time capped.
Strategy
  • Athletes should be trying to push their pace at pretty hard efforts each round. While the rest is short, the sets are manageable and we should be breaking on purpose, not because we HAVE to break.
  • Deadlifts are meant to be heavier weight today, but if hanging onto this weight for 2 sets sounds like too much, we should adjust to something challenging but that allows us to keep working.
  • Run is meant to be close to a sprint today, this should spike our heart rate but not take a huge toll on our ability to get our pull-ups done in a fairly quick manner, breaking them 8/7 from the start should allow us to hold our intensity across the workout.
Substitutions

DEADLIFT

  • Reduce Loading
  • Reduce Reps
  • Sub Dumbbells or Kettlebells
  • Good Mornings
  • Kettlebell Sumo Deadlift

200M RUN

  • Reduce Distance
  • 1:00 Time Cap
  • 250/225m Row
  • 160/140m Ski
  • 500/450m Bike
  • 150m Air Run

PULL-UPS

  • Reduce Reps
  • Banded
  • Strict (Reduce Reps)
  • Ring Rows
  • Alternating Dumbbell Plank Rows

"Team Tillman" [HERO]
[TEAMS OF 2]
7 Rounds Each For Time:
7 Deadlifts (315/205)
200 Meter Sprint
15 Pull-ups

* Switch After Full Rounds

Time Cap: 35 Minutes

Movement prep

1 Round:
3 Deadlifts
100m Sprint
5 Pull-ups