2024-11-09

• Overview: In this Hero workout, athletes will grind through rounds full of hinging. Athletes should be smart right from the start and break up the cleans in a way that is going to be sustainable throughout. Let's see if we can complete every round in roughly the same amount of time.
• Kettlebell Swings: Reps should be completed in 1:00 or less.
• Power Cleans: Reps should be completed in 1:00 or less. Loading should not exceed 55% of your 1RM power clean.
• Box Jumps: Reps should be completed in 1:00 or less. Athletes should fully stand up on the box each rep before coming down. rebounding will not be permitted.
• Score: Total Time

• Let's try to hold on for unbroken kettlebell swings each round.
• Complete the cleans in 2-3 sets to save the low back from getting tired early on. There is a lot of hinging in this workout so let's be cautious from the start.
• Settle into a steady pace on the the box jumps. Try to land with your chest up to, again, save the low back.

KETTLEBELL SWINGS

• Reduce Loading
• Reduce Reps
• Single Dumbbell Hang Power Snatches
• Empty Barbell Hang Power Snatches
• Russian Kettlebell Swings

POWER CLEANS

• Reduce Loading/Reps
• Hang Power Cleans
• Sub Dumbbells

BOX JUMPS

• Reduce Box Height
• Box Step-Ups
• 12 Squat Jumps
• 15 Reverse Lunges

TEAM VERSION
"Team Wittman"
[TEAMS OF 3]:
7 Rounds For Time:
15 Kettlebell Swings (53/35)
15 Power Cleans (95/65)
15 Box Jumps (24"/20")

* Each Teammate Starts At Different Station
* Rotate When All Have Finished
* Go Through Each Station 7 Times Each

1 Round:
5 Kettlebell Swings
5 Power Cleans
5 Box Jumps