2024-10-05

Overview: A hero workout for this Saturday. The big things to consider here are the push-ups and thrusters. To do this as prescribed, you should be able to complete at least 15 reps of each of those movements on the minute, which means you'll clear the station in less than 7 minutes. Adjust the reps or variation as needed to complete within that time frame.

• Run: 10:00 or less.
• Row: 7:00 or less.
• Push Up: 15 Reps each minute, 7 min to clear the station.
• Thruster: 15 Reps each minute, 7 min to clear the station.
• Score: Time to complete work

• Pace the row in a way that will allow you to get right to work on the push-ups that follow. Rowing around or a bit slower than your 5k time trial pace is a solid place to be.
• What your actual sets look like on the push-ups matters less than how long your breaks are. Try to never take longer than 5 seconds between sets.
• Pace the run in a way that will allow you to come in and get right to work on the thrusters that follow. This should be about an 85% effort. It also might not be a bad idea to slow down a bit for the last 200m to prepare for the thrusters.
• The final row is the last big push. The legs will feel heavy coming off the thrusters so let's see if we can get on the rower and just start moving. From there, aim to pick up speed every 400m to the finish.

1,600 METER ROW

• Reduce Distance
• 1,200m Ski
• 3,200m Bike
• 1,200m Run
• 1,000m Air Run

1,600 METER RUN

• Reduce Distance
• 2,000m Row
• 1,600m Ski
• 4,000m Bike
• 1,200m Air Run

PUSH-UPS

• Reduce Reps
• Elevate Hands

THURSTERS

• Reduce Loading
• Sub Dumbbells

TEAM VERSION
"Team Chuck Heavy" [HERO]
For Time:
1 Mile Row
100 Push-ups
1 Mile Run
100 Thrusters 45 / 35 lb
1 Mile Row

* Teams of 2
* Split: Rows & Runs. Switch every 200 (4x Each)
* Together: Push-ups & Thrusters
* Each partner has own barbell. Can work at the same time on both stations. First partner to finish can advance to next station.

Time Cap: 40 Minutes

200m Row
5 Push-Ups
200m Run
5 Thrusters
200m Row