Crain
The Heroes
Workout description
2RFT: 34 Push-ups, 50-yard Sprint, 34 Deadlifts (135/95 lbs), 50-yard Sprint, 34 Box Jumps (24/20 in), 50-yard Sprint, 34 Clean and Jerks (95/65 lbs), 50-yard Sprint, 34 Burpees, 50-yard Sprint, 34 Wall-ball Shots ((20/14 lbs), 50-yard Sprint, 34 Pull-ups & 50-yard Sprint
Warmup:
10
min
Equipment:
Barbell, Medicine Ball, Plyometric Box, Pull-Up Bar
Cooldown:
5
min
Modality:
Gymnastics, Weightlifting, Endurance
Coaching notes
This intense workout emphasizes both strength and conditioning through a variety of bodyweight and weighted movements. Maintain good form, especially during the deadlifts and clean and jerks, to maximize efficiency and reduce injury risk.
Crain
The Heroes
Workout description
2RFT: 34 Push-ups, 50-yard Sprint, 34 Deadlifts (135/95 lbs), 50-yard Sprint, 34 Box Jumps (24/20 in), 50-yard Sprint, 34 Clean and Jerks (95/65 lbs), 50-yard Sprint, 34 Burpees, 50-yard Sprint, 34 Wall-ball Shots ((20/14 lbs), 50-yard Sprint, 34 Pull-ups & 50-yard Sprint
Warmup:
10
min
Equipment:
Barbell, Medicine Ball, Plyometric Box, Pull-Up Bar
Cooldown:
5
min
Modality:
Gymnastics, Weightlifting, Endurance
Coaching notes
This intense workout emphasizes both strength and conditioning through a variety of bodyweight and weighted movements. Maintain good form, especially during the deadlifts and clean and jerks, to maximize efficiency and reduce injury risk.