2024-10-19

• Today is a hero workout that is a repeat from last year. It calls for an empty barbell run, which you can sub for a plate if needed. The run should take 5 minutes or less, if needed lower the weight or choose to run with no weight. The thrusters are on the heavier side today, but should be something that doesn't take more than 3 sets.
• Weighted Run: 5 Minutes or less
• Rope Climbs: About 1 minute or less.
• Thruster: Heavier load, 2-3 sets.
• Score: Time to complete work.
• See Substitutions for Team Version

PLATE RUN

• Reduce Load
• Reduce Distance
• 5:00 Time Cap
• 1000m Row
• 640m Ski
• 1600m Bike
• 600m Air Run

ROPE CLIMB

• Reduce Height
• Reduce Reps
• 2 Lay to Stand Climb
• 3 Strict Pull-Ups = 1 Rope
• 4 Alternating Dumbbell Plank Rows = 1 Rope
• 5 Ring Rows = 1 Rope
• 5 Toes To Bar = 1 Rope

THRUSTER

• Reduce Loading
• Reduce Reps
• Thruster to Target
• Sub Dumbbell(s)
• Sub Front Squats
• Sub Push Press
• 24 Air Squats

TEAM DAE HAN [HERO]
[TEAMS OF 2]
3 Rounds For Time:
800 Meter Team Run (45/35)
3 Rope Climbs (Each)
12 Thrusters (Each)

Barbell: (135/95)

* Time Cap: 30 Minutes
* Run 800 together, splitting who is carrying weight as you'd like
* Run with single (45/35) plate
* Each athlete completes 3 rope climbs + 12 thrusters

1 Round:
200m weighted Run
1 Rope Climb
3 Thrusters