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#HeroChallenge2017-06-10T20:01:48+00:00

We all need to push ourselves.

We talk a lot about being outside the box but how do we get there? We have inspirational videos to get us pumped but pumped for what? Tough Viking, Toughest, Tough Mudder is a few challenges to train for but we come up with a challenge that is free and can be done anywhere.

#HeroChallenge is created for you who wants to train but don’t have a goal, so we give you one.

  1. Pick a Hero-WOD or a Girl benchmark WOD
  2. Give you 2 weeks to train for it
  3. Pick a Sunday and do it.

This is all you need to find motivation to perform outside your comfort zone and gain. Remember that these are quite hard and scale them according to your ability. If you don’t have a Muscle-Up figure out a way to simulate a MU. It could be with a rubber band or a pushup + dip. This will bring you closer to your goal in actually performing a Muscle Up and you have 2 weeks to focus on the movement.

The Girls

For Time
Complete all reps of each exercise before moving to the next.

  • 100 Pull-ups
  • 100 Push-ups
  • 100 Sit-ups
  • 100 Squats

5 rounds for time

  • 20 Pull-ups
  • 30 Push-ups
  • 40 Sit-ups
  • 50 Squats

Each min on the min for 30 min

  • 5 Pull-ups
  • 10 Push-ups
  • 15 Squats

As many rounds as possible in 20 min

  • 5 Pull-ups
  • 10 Push-ups
  • 15 Squats

21-15-9 reps, for time

  • Deadlift 225 lbs
  • Handstand push-ups

21-15-9 reps, for time

  • Clean 135 lbs
  • Ring Dips

21-15-9 reps, for time

  • Thruster 95 lbs
  • Pull-ups

30 reps for time

  • Clean and Jerk 135 lbs

3 rounds for time

  • 400 meter run
  • 1.5 pood Kettlebell swing x 21
  • Pull-ups 12 reps

30 reps for time

  • Snatch 135 pounds

For Time

  • 1000 meter row
  • Thruster 45 lbs (50 reps)
  • Pull-ups (30 reps)

For Time

  • Wall-ball 150 shots

10/9/8/7/6/5/4/3/2/1 rep
rounds for time

  • Deadlift 1 1/2 BW
  • Bench BW
  • Clean 3/4 BW

As many rounds as possible in 20 min

  • 5 Handstand push-ups
  • 10 1-legged squats
  • 15 Pull-ups

5 rounds for time

  • 400 meter run
  • Overhead squat 95 lbs x 15

The New Girls

50-40-30-20 and 10 rep rounds; for time

  • Double-unders
  • Sit-ups

5 rounds for time

  • Run 800 meters
  • 2 pood KB swing, 30 reps
  • 30 pullups

5 rounds for time

  • Run 400 meters
  • 30 box jump, 24 inch box
  • 30 Wall ball shots, 20 pound ball

5 rounds for max reps. There is NO time component to this WOD.

  • Bodyweight bench press (e.g., same amount on bar as you weigh)
  • pullups

As many rounds as possible in 20 minutes.
Note number of pull-ups completed for each round.

  • Run 400 meters
  • Max rep Pull-ups