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PART A: Strength & Skill

*Do a set every minute.

10 Sets
3 Front Squat @81-86% 1RM Front Squat

PART B: WOD

30 Min AMRAP

Max Box Step-Ups (20 in)

Wear a Ruck Pack/ Add a DB (22.5kg/15kg)

Every 5 minutes perform Max reps of:
BMU, C2B, Pull Ups/ (Or your choice Max reps Effort)

Score: Time, Step up reps +kg, BMU or Pullup reps

HERO “CHAD” – in honor of Navy SEAL Chad Wilkinson who took his life on October 29, 2018 due to the effects of numerous deployments, several TBIs, blast wave injuries and PTSD.

TARGET SCORE
Intended Workout RPE: 8.0-9.0 – 80-90% – moderate/high to high intensity
The target scores are less important today. We just want athletes to try and stay moving for the whole workout to appreciate our Veterans!

STIMULUS and GOALS
How to Pace: STEADY and GRIND! The Stimulus for this workout is plain and simple.
Just grind through with a moderately low intensity while trying to keep consistent non-stop movement. Hero workouts are designed to hurt and test you not only physically but mentally. Remind athletes of who you are doing this for and why. This is all about picking a smooth and conservative pace and aiming to not stop moving the entire time.

How it should Feel: MUSCULAR ENDURANCE and CARDIO! This is all about leg “push” endurance and managing heart rate. How long can you endure!

WORKOUT STRATEGY & FLOW
Box Step Up: Males and females will all use a 20in box height for this movement. Standards are starting with both feet on the floor and ending with both feet on the box with athlete standing at full extension. Be sure to alternate the leg you step up with on each rep. Stepping up with the same leg for successive reps is a no rep.

Ideally we want athletes to use some type of weight for this workout. Vest or back pack is highly recommended but holding a dumbbell can be sufficient as well.

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.