General Warm Up (5–9)
1 round:
200m Run
10 Air Squats
10 Hollow Rocks
:20 Dead Hang
10 Alternating Light DB Snatches
Specific Warm Up (9–17)
Strict Pulling / Pressing Prep
5 Scap Pull Ups
3 Strict Pull Ups or Ring Rows
3 Pike HSPU or Strict HSPU variation
2 rounds
Midline / TTB Prep
5 Knee Raises
5 Kip Swings
5 Toes-to-Bar or scaled option
Carry Prep
50ft Single Arm Farmer Carry each side
50ft Double DB Carry
Workout Prep / Strategy (17–20)
1 quick round:
3 Strict Pull Ups
3 Strict HSPU
5 Toes-to-Bar
5 Alternating DB Snatches
5 Rounds For Time:
400m Run
7 Strict Pull Ups
7 Strict Handstand Push Ups
20 Toes-to-Bar
22 Alternating DB Snatches (50/35)
200m DB Carry
Goal: 28–40 minutes
Cap: 42 minutes
Intermediate
5 Rounds:
400m Run
5 Strict Pull Ups or controlled banded strict pull ups
5 Box Pike HSPU
15 Toes-to-Bar or Hanging Knee Raises
22 Alternating DB Snatches (35/20)
200m Farmer Carry
Baseline
4 Rounds:
200m Run
8 Ring Rows
8 Elevated Pike Push Ups
12 Hanging Knee Raises or Sit Ups
16 Alternating DB Snatches (15/10)
100m Farmer Carry
(58–60)
:45 Lat Stretch each side
:45 Pec Stretch each side
:30 Child’s Pose
“Restrepo”
*New Hero*
Today’s Hero workout is a high-skill stamina test that challenges upper body integrity, trunk endurance, grip stamina, and composure under fatigue. The strict gymnastics force athletes to stay disciplined while the run and carry portions elevate the heart rate and challenge recovery.
The strict pull-ups and strict handstand push-ups are the true governors today. Athletes should scale early and appropriately so they can maintain movement quality across all 5 rounds. Toes-to-bar should be controlled and efficient, not frantic.
The dumbbell carry is an opportunity to challenge posture and mental toughness. Encourage athletes to stay moving even if pace slows. This workout rewards athletes who avoid muscular failure and maintain composure throughout.
Because of the total volume and complexity, athletes should be fully prepared and starting the workout by 18:00–20:00 into class.