400m run, box jumps, burpees, chest to bar, crossfit, deadlifts, kettlebell swings, overhead squats, squat cleans, training, wod, workouts -

Tuesday 6.23.20

Warm-up Prep (10-15 Minutes)

2 Rounds

250m Row

10 Push Ups

200m Jog

3 Strict Pull-ups

5 KB Overhead Lunges each side 


Strength/Skill - Ring Muscle-Ups/Handstand Walks

EMOM 2:00 x 6 Rounds 

2 Strict Ring Muscle-Ups

10' Handstand Walk


WOD (Workout of the Day) 

Hero WOD


For Time

20 Deadlifts (275/185 lb)

400 meter Run

20 Kettlebell Swings (2/1.5 pood)

400 meter Run

20 Overhead Squats (115/75 lb)

400 meter Run

20 Burpees

400 meter Run

20 Chest-to-Bar Pull-Ups

400 meter Run

20 Box Jumps (24/20 in)

400 meter Run

20 Dumbbell Squat Cleans (45/35 lb)

400 meter Run

Incorporated Energy Systems in WOD:  Phosphagen, Oxidative, Glycolytic


  • Our goal for this workout is to target 18-30 Minutes
  • This is a hero grinder, the reps are low for each exercise, but this WOD will constantly deplete your strength after each couplet.  This is one of those workouts that you just have to keep moving, it doesn't have to be fast, but stay consistent and keep chipping away at this tall workout tree.
  • Score is Time

*Scale accordingly if any exercise cannot be performed RX