Rest Day!

“Hansen” Modified

4 rounds for time of:
30 Kettlebell swings 50/35
30 Burpees
30 Sit-ups (Advanced Athletes do GHD Sit-ups)

Tips: This Hero workout is intended to be a long, metabolic challenge that places great demand on the midline. Reduce the reps and kettlebell weight so you can keep moving for 4 or 5 rounds with short breaks only.

Bench press 5-5-5-5-5 reps

Scroll for scaling options.

Tips: Ideally, each set will be as heavy as possible for 5 reps, but newer athletes should start light and slowly add weight as they are comfortable.

For max reps at each station:
Mins 0-4 Tabata chest-to-bar pull-ups
Rest 1 minute
Mins 5-9 Tabata sit-ups
Rest 1 minute
Mins 10-14 Tabata good mornings 45/35
Rest 1 minute
Mins 15-19 Tabata back squats 45/35

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals.

Tips: As fatigue sets in, it will be difficult to perform several exercises in this Tabata workout unbroken for the full 20 seconds in each round. Modify the movements and loads so you can complete the first few rounds of each.

Rest Day!

Clean and jerk 3-3-3-3-3 reps

Tips: Few athletes will need to scale this lifting day. Experienced athletes can go as heavy as possible, while newer athletes can use this workout as an opportunity to drill the movements.

Row 250 Meters
Row 500 Meters
Row 1,000 Meters
Row 500 Meters
Row 250 Meters

*Partner rest while the other partner rows- each will row each amount meters required

Tips: The varying distances of the intervals offer a good opportunity to challenge your capacity at different power outputs.