FOR TIME
Barbell weight:
Moderate-volume pull-ups plus thrusters at intermediate loads create a solid mixed-modal challenge, but there are no advanced gymnastics or heavy barbell demands.
How we determine the levelThe runs alone create a longer mixed-modal time domain, and 95/65 lb thrusters plus 50-rep pull-up bookends add enough fatigue that most athletes must pace from the start rather than sprint. The volume is high and sustainable but taxing, so the workout rewards steady effort, smart breaks, and heart-rate control.
16–22 minutesHero WODs are special workouts created to honor fallen military personnel, first responders, or other heroes who have made significant sacrifices.
Complete 3 rounds of 30 squat cleans, 30 pull-ups, and an 800m run as fast as possible.
Complete 1000 box step-ups as fast as possible while wearing a weighted backpack.
Perform as many rounds as possible in 20 minutes of 30 box jumps, 20 push presses, and 30 pull-ups.
