Monday
Closed
Tuesday
Conditioning
Echo Bike intervals
Complete 8 rounds of 30 seconds at 80% and 20 seconds at recovery pace.
Hero WOD “Nutts”
WOD – for time, 30 min cap
10 Handstand Push-Ups
15 Deadlifts
25 Box Jumps
50 Pull-Ups
100 Wall Ball Shots
200 Double-Unders
400 meter Run with a Plate
L3: modify up as needed
L2: 250/175lb BB, 30/24” box, and 20/14lb WB, 45/35lb plate (RX)
L1: modify down as needed
Athlete Notes:
-Opening up 2024 with a week of Hero WODs, and this one lives up to it’s name. However, if you keep moving consistently, you should be able to complete this within the time cap.
-Before starting the work, consider how you want to break this chipper up.
-Keep in mind, the first few Box Jumps will feel a little shaky after the heavy Deadlifts and Double Unders will be difficult after the Wall Balls.
-Most importantly, select scaling and weight options that suit you.
Score = Time
Wednesday
Hero WOD “Chad”
WOD – for time, 50 min cap
1000 Weighted Box Step-Ups
L3: modify up as needed
L2: 45/35lb and 20” (RX)
L1: modify down as needed (no weight is ok!)
Athlete Notes:
-Opening up 2024 with a week of Hero WODs!
-Single-modality workouts like this one are tough, both physically and mentally. Today is about the grind.
-There’s no way around this one, your pace will feel slow. Commit to short breaks (10-15 seconds) and then get back on the box.
-Finishing this work in 50 minutes is pretty aggressive. It means you are completing 20 Step-Ups per minute. But you also want to stay ahead of the clock, for example:
By minute 10:00, aim to be at rep 220
By minute 20:00, aim to be at rep 430
By minute 30:00, aim to be at rep 630
By minute 40:00, aim to be at rep 820
And then just hold on for the last 10 minutes
-If you are close to done at the time cap, move your box out of the way and finish up if you would like.
-Most importantly, select scaling and weight options that suit you. If this is your first time tackling Chad, consider reducing the volume and/or weight. This will still be a grueling workout, even if you do Unweighted Step-Ups, trust us.
Score = Time
Thursday
Strength
Z-Press
Complete a 3x5, then increase weight and complete a 5x3.
Hero WOD “Moreno”
WOD – for time, 15 min cap
2000m Row
56 Burpees
No levels today, just keep good form on the Row and Burpees
Athlete Notes:
-Opening up 2024 with a week of Hero WODs!
-Pick a pace that you can maintain on both the Row and Burpees, today is all about a steady pace.
-If you need to scale down either movement, aim for a Row distance that takes roughly 8 minutes and a Burpee count that takes approximately 4-5 minutes.
Score = Time
Friday
Strength
Farmers Carry
Complete 8 rounds of 45 seconds on / 15 seconds off.
Hero WOD “Alexander”
WOD – 5 rounds for time, 30 min cap
31 Back Squats
12 Power Cleans
L3: modify up as needed
L2: 135/95lb Squat and 185/135lb Clean (RX)
L1: modify down as needed
Athlete Notes:
-Opening up 2024 with a week of Hero WODs, and this is a spicy little couplet to end the week.
-You will need two Barbells for today’s work. Feel free to partner up if you’d like.
-Most importantly, select scaling and weight options that suit you. This is a high volume of Back Squats, pick a weight that allows you to complete the 31 reps in 3 sets maximum. Most of us will likely be going lighter than RX today.
Score = Time