"Severin" [HERO]
For Time:
50 Strict Pull-ups
100 Hand Release Push-ups
5k Run
Time Cap: 45 Minutes
REPEAT FROM 6.10.23
Complete workout with weighted vest. (#20/#14)
Athletes will need to complete the workout in order. The first 2 movements will come down to stamina while the run will come down to proper pacing. This is a repeat from 6.28.22.
Score | Total Time.
Strict Pull-Ups | Completed in 5:00 or less.
Hand-Release Push-Ups | Completed in 7:00 or less.
Run | Completed in 30:00 or less.
With today’s 5K run, you’ll want to create the most efficient run route possible for your athletes It’s best to target at least 1 mile loops that your athlete can complete, but you’ll want to make sure you’re able to keep eyes on your athletes throughout the run.
Strict Pull Ups
Reduce Reps
5:00 Time Cap
Banded Strict Pull-ups
Ring Rows
Alternating Dumbbell Rows
Hand release push ups
Reduce Reps
7:00 Time Cap
Elevate Hands (Regular Push-Ups)
5,000 Meter Run
Reduce Distance
30 Minute Cap
6,250m Row
5,000m Ski
12,500m Bike (Any Bike)
3,750m Air Run
Note: This hero workout is traditionally done with a weight vest but we will do it without one today.
Whiteboard Brief
Progressive Warm
Primer serves as specific warm up today
Practice Round
Break
Workout adjustments if needed
Look For
Strict pull ups
Elbow.
Send the elbows back and down, not out and wide.
Hand release push ups
Position.
In the HRPU, the hips should leave the ground first. It should not be a “rolling” or “worm” push up.
Run
Cadence.
With the volume of today’s run, help athletes modify the distance appropriately. If they want to challenge themselves and complete the full 5K, but struggle with the distance, encourage a run/walk/run cadence.
For Time:
50 Alternating DB plank rows
100 Hand Release Push-ups
5k Run Time Cap: 45 Minutes
“Pursue one great decisive aim with force and determination.” – Carls Von Karlswich
Are we trying to do too much?We are an ambitious group. The growth mindset. The hunger mindset. It is rare for us to come up short on effort. But the emphasis of this quote is not on the back, but the front. “One great decisive aim”. What it hones in on, is the factor of choice.To be able to stand in a room with a thousand doors, and be able to close 999 of them.
It can be ironically be far more challenging to *not* do something… than to do it.
Together let’s take a step back today, and boil things down the basics. What are we after?
Sometimes less can be more.
Mobility Flow
2:00 pigeon each side
2:00 couch stretch each side
2:00 forward fold
