Servais
The Heroes
Workout description
For Time: - 1.5 miles Run Then, 8 rounds of: - 19 Pull-Ups - 19 Push-Ups - 19 Burpees Then, - 400 meter Sandbag Carry (80 lbs) - 1 mile Farmers Carry (45/35 lbs)
Warmup:
10
min
Equipment:
Dumbbell, Pull-Up Bar, Sandbag
Cooldown:
5
min
Modality:
Endurance, Gymnastics, Weightlifting
Coaching notes
This workout begins with a 1.5-mile run to get your heart rate up and prepare your body for the upcoming rounds. After the run, dive into 8 rounds of high-rep movements: start with 19 pull-ups, focusing on full range of motion to engage your back and arms effectively. Next, transition to 19 push-ups, ensuring your body stays in a straight line and your chest touches the ground. Finish each round with 19 burpees, aiming for quick transitions while maintaining control in your movements.
Servais
The Heroes
Workout description
For Time: - 1.5 miles Run Then, 8 rounds of: - 19 Pull-Ups - 19 Push-Ups - 19 Burpees Then, - 400 meter Sandbag Carry (80 lbs) - 1 mile Farmers Carry (45/35 lbs)
Warmup:
10
min
Equipment:
Dumbbell, Pull-Up Bar, Sandbag
Cooldown:
5
min
Modality:
Endurance, Gymnastics, Weightlifting
Coaching notes
This workout begins with a 1.5-mile run to get your heart rate up and prepare your body for the upcoming rounds. After the run, dive into 8 rounds of high-rep movements: start with 19 pull-ups, focusing on full range of motion to engage your back and arms effectively. Next, transition to 19 push-ups, ensuring your body stays in a straight line and your chest touches the ground. Finish each round with 19 burpees, aiming for quick transitions while maintaining control in your movements.