2024-10-08

• Overview: This Hero workout is a true test of grit and endurance. The thrusters and pull-ups will build intensity quickly, and the 100-meter sprint pushes you to give everything you’ve got each round. Use the 1-minute rest wisely to recover just enough before diving back in. The key is to stay consistent and keep your intensity high throughout all 10 rounds. Dig deep and honor the hero this workout represents!
• If you choose the correct load and pull-up variation our rounds should take 1-2 minutes.
• Thruster: The barbell should be a challenging load, but something can still be completed unbroken across the ten rounds.
• Pull-Up: Look to choose a pull-up variation that allows us to complete unbroken sets.
• Run: This run should be treated as a sprint today, we should be able to complete this in 0:30 or less.
• Score: Total time (including rest)

• Today’s rounds are meant to be performed at high intensity, with consistent times across each round. Choose your loading and pull-up variation wisely to ensure you can maintain steady effort throughout.

THRUSTERS

• Reduce Reps/Loading
• Sub Dumbbells or Kettlebells
• Wallballs
• 2x Air Squats

PULL-UPS

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

100M RUN
Reduce Distance
125m Row
80m Ski
200m Bike
75m Air Run

1 Round:
3 Thrusters
5 Pull-Ups
100m Run