Today's hero workout is meant to be grippy and lung-y. We are breaking away from our teams of three today, and moving into teams of two.  Typically this work is done all alone, but today we get to split it with a friend!  While one partner is working through their deadlifts, burpees, and rope climbs partner 2 will complete a 600m run.  When partner 2 gets back, they will switch.  If the partner gets their work done inside before partner 2 is back from their run, they get to rest.

Score | Time to complete work. Add any other notes to your workout notes section.

Deadlifts | 1-2 sets in 1:00 or less.

Burpees | 2:00 or less of work, steady pace without breaks.

Rope Climbs | About 1:30 or so of work, 1 climb every :30 will accomplish this.

Run | About 3:00 of work.

Rope Sequence

Cue athletes to follow the reach, tuck, clamp, stand sequence to maximize efficiency on their rope climb.

DEADLIFT

Reduce Loading 
Reduce Reps 
Sub Dumbbells or Kettlebells
Good Mornings
Kettlebell Sumo Deadlift

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BURPEES

Reduce Reps 
No Push-Up Burpee
Sub Push-Ups
1:30 Time Cap 
20/15 Cals On Any Machine
Sub Box Jumps
Sub Light Kettlebell Swing

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ROPE CLIMBS

Reduce Height 
Reduce Reps
2 Lay to Stand Climb
3 Strict Pull-Ups = 1 Rope
4 Alternating Dumbbell Plank Rows = 1 Rope
5 Ring Rows = 1 Rope
5 Toes To Bar = 1 Rope

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600M RUN

Reduce Distance
3:00 Time Cap
750/675m Row
600/540m Ski 
1500/1350m Bike 
38/30 Calorie Assault/Echo
3:00 Effort on Air Runner/Treadmill

INDY VERSION
"Ralph" [HERO
4 Rounds For Time:
8 Deadlifts (250/175) 
16 Burpee
3 Rope Climbs (15')
600 Meter Run 

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Time Cap: 35 Minutes