Today we have a twist on Hero workout “Daniel”.  Looking at our target score and stimulus today, this is more of a grind.  Our RPE target is 6-7 which means our effort and breathing should moderately-hard.  We should be pushing the pace, but at no point should we feel we need to rest for a long period of time.  

Score | Time

Target Score | 12:00-20:00

Stimulus | Lactate Threshold [RPE 6-7]

Pull-Ups | 3:00 or less, should be able to complete sets of 5+ unbroken at a time. 

Run | Target should be 2:15 or less.

Thruster | 3:00 or less here as well, Loading should be light aiming for big sets.

Explode Through The Hips

Today’s focus is on generating power by exploding through your hips during your thruster. The key to a powerful and efficient transition to the overhead press is driving force from your hips. Without this explosive movement, more strain is placed on the arms and shoulders, limiting your ability to lift heavier weights effectively.

400M RUN

2:30 Time Cap
500/450m Row
400/360m Ski
25/20 Calorie Echo Bike
1,000/900m Bike Erg
2:00 Moderate Effort on Treadmill/Runner*
16 Shuttle Runs (1 rep = 25ft down & back)

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800M RUN

5:00 Time Cap
1,000/900m Row
800/720m Ski
50/40 Calorie Echo Bike
2,000/1,800m Bike Erg
4:00 Moderate Effort on Treadmill/Runner*
32 Shuttle Runs (1 rep = 25ft down & back)

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PULL-UPS

Reduce Reps
Banded
Strict
Ring Rows
Alternating Dumbbell Plank Rows (Renegade Row)

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THRUSTERS

Reduce Reps/Loading
Sub Dumbbells or Kettlebells
Wallballs
64 Air Squats

Today's order of flow is important, therefore if athletes are having to share equipment, then stager start heats 5:00 behind.