🏋️‍♂️ Workouts 🏋️‍♀️

- 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