2024-12-10

• Overview: This is a variation of the traditional Hero workout, Daniel, but instead of barbell thrusters, we are performing dumbbell thrusters. Your sets of pull-ups and thrusters should be completed in 3 minutes or less. Choose reps/variations/weights that allow for that.
• Pull-ups: These can be performed as kipping, butterfly, strict, or a hybrid. Complete them anyhow, but be sure not to fatigue yourself too much that it makes it hard to go into a strong run.
• Runs: The 400m runs should be crisp and at a brisk pace. Aim to complete them in 1:50-2:30. The 800m should be completed in 3:45-5:00 or less.
• Dumbbell Thrusters: These should be completed in 2-4 sets or less. Don't take any set to muscular fatigue. Take short breaks if needed to keep your cycle rate quick.
• Stimulus: Lactate Threshold [RPE 6-7]
• Target Score: 13:00-20:00
• Score: Time. If time-capped, add 1s for every incomplete rep (100m = 1 rep).

• This is a very aerobically-biased workout. You should work at a sustainable pace from the beginning and never feel like you are in the "pain cave." Instead, you should feel well-worked and have an appropriate muscle burn in the working muscles.

PULL-UPS

• Reduce Reps
• Banded Pull-ups
• Ring Rows
• Alternating Dumbbell Plank Rows (Renegade Row)

DUMBBELL THRUSTERS

• Reduce Reps/Loading
• Sub Kettlebells or Barbell
• Single Dumbbell Thrusters
• Wallballs
• 2x Air Squats

400M RUN

• 2:30 Time Cap
• 500/450m Row
• 400/360m Ski
• 25/20 Calorie Echo Bike
• 1,000/900m Bike Erg
• 2:00 Moderate Effort on Treadmill/Runner
• 32 Shuttle Runs (1 rep = 10m)

800M RUN

• 5:00 Time Cap
• 1,000/900m Row
• 800/720m Ski
• 50/40 Calorie Echo Bike
• 2,000/1,800m Bike Erg
• 4:00 Moderate Effort on Treadmill/Runner
• 64 Shuttle Runs (1 rep = 10m)

20 Second Hang From The Bar
10 Kipping Swings
5 Strict Pull-ups
100m Run
10 Air Squats
5 Dumbbell Deadlifts
5 Dumbbell Power Cleans
3 Dumbbell Push Press
100m Run
10 Pull-ups
5 Dumbbell Thrusters