Wood
The Heroes
Workout description
5 Rounds for Time: - 400 meters Run - 10 Burpee Box Jumps (24/20 in) - 10 Sumo-Deadlift High-Pulls - 10 Thrusters - Rest 1 minute between rounds. Male: 95lbs Female: 65lbs
Warmup:
10
min
Equipment:
Barbell, Plyometric Box
Cooldown:
5
min
Modality:
Endurance, Gymnastics, Weightlifting
Coaching notes
As you tackle the runs, aim for a steady pace to set up for the challenging movements that follow. During the burpee box jumps, focus on explosiveness and safe landings. For the sumo-deadlift high-pulls and thrusters, prioritize form to maximize efficiency and minimize fatigue.
Wood
The Heroes
Workout description
5 Rounds for Time: - 400 meters Run - 10 Burpee Box Jumps (24/20 in) - 10 Sumo-Deadlift High-Pulls - 10 Thrusters - Rest 1 minute between rounds. Male: 95lbs Female: 65lbs
Warmup:
10
min
Equipment:
Barbell, Plyometric Box
Cooldown:
5
min
Modality:
Endurance, Gymnastics, Weightlifting
Coaching notes
As you tackle the runs, aim for a steady pace to set up for the challenging movements that follow. During the burpee box jumps, focus on explosiveness and safe landings. For the sumo-deadlift high-pulls and thrusters, prioritize form to maximize efficiency and minimize fatigue.