Hero WODs

Hero WODs

 

Nachfolgend findest du die bekanntesten Hero WODs. Skaliere die Gewichte, Zeiten und Wiederholungen entsprechend deinem Fitness-Level!

 

TIPP: Mach lieber weniger und steigere dich kontinuierlich. Was du zuviel gemacht hast, kannst du nicht rückgängig machen!

 

Abbate

 

1 Round for Time:

Run 1 Mile/ 1,6km

21 Clean & Jerk (155lbs/ 70kg)

Run 800 Meters

21 Clean & Jerk (155lbs/ 70kg)Run 1 Mile/ 1,6km

…………………………………………………………………………………………………………………………………….

 

Adam Brown

2 Rounds for Time:

24 Deadlift (295lbs/ 134kg)

24 Box Jumps (24“ / 61cm)

24 Wall Balls (20lbs/ 9kg)

24 Bench Press (195lbs/ 88kg)

24 Box Jumps (24“ / 61cm)

24 Wall Balls (20lbs/ 9kg)

24 Clean (145lbs/ 66kg)

…………………………………………………………………………………………………………………………………….

 

Arnie

1 Round for Time:

21 Turkish Get-Ups (Right Arm)

50 Kettle Bell Swings

21 Overhead Squat (Left Arm)

50 Kettle Bell Swings

21 Overhead Squat (Right Arm)

50 Kettle Bell Swings

21 Turkish Get-Ups (Right Arm)

…………………………………………………………………………………………………………………………………….

 

Badger

 

3 Rounds for Time:

35 Squat Clean (95lbs/ 44kg)

30 Pull-Ups

Run 800 Meters

…………………………………………………………………………………………………………………………………….

 

Blake

 

4 Rounds for Time:

100 ft/ 30,5m Walking Lunge with 45lbs/ 18kg Plate Overhead

30 Box Jumps

20 Wall Balls (20lbs/ 9kg)

10 Hand Stand Push-Ups

…………………………………………………………………………………………………………………………………….

 

Brenton

 

5 Rounds for Time (if available, with 20lbs/ 9kg Body Armor or Vest):

100ft/ 30,5m Bear Crawl

100ft/ 30,5m Standing Broad Jump

Do 3 Burpees after every five Broad Jumps

…………………………………………………………………………………………………………………………………….

 

Bulger

 

10 Rounds for Time:

Run 150 Meters

7 Chest to Bar Pull-Ups

7 Front Squat (135lbs/ 61kg)

7 Handstand Push-Ups

…………………………………………………………………………………………………………………………………….

 

Bull

 

2 Rounds for Time:

200 Double-Unders

50 Overhead Squat (135lbs/ 61kg)

50 Pull-Ups

Run 1 Mile/ 1,6km

…………………………………………………………………………………………………………………………………….

 

Coe 

 

10 Rounds for Time:

10 Thruster (95lbs/ 44kg)

10 Ring Push-Ups

…………………………………………………………………………………………………………………………………….

 

Collin

 

6 Rounds for Time:

400m Sandbag Carry (50lbs/ 23kg)

12 Push-Press (115lbs/ 52kg)

12 Box Jumps

12 Sumo Deadlift High-Pull (95lbs/ 44kg)

…………………………………………………………………………………………………………………………………….

 

DT

 

5 Rounds for Time:

12 Deadlift (155lbs/ 70kg)

9 Hang Power Clean (155lbs/ 70kg)

6 Push Jerk (155lbs/ 70kg)

…………………………………………………………………………………………………………………………………….

 

Daniel

 

1 Round for Time:

50 Pull-Ups

Run 400 Meters

21 Thruster (95lbs/ 44kg)

Run 800 Meters

21 Thruster (95lbs/ 44kg)

Run 400 Meters

50 Pull-Ups

…………………………………………………………………………………………………………………………………….

 

Danny

 

20 Minute AMRAP:

30 Box Jumps (24“ / 61cm)

20 Push-Press (115lbs/ 52kg)

30 Pull-Ups

…………………………………………………………………………………………………………………………………….

 

Erin

 

5 Rounds for Time:

15 Dumbbell Split Clean (40lbs/ 18kg)

21 Pull-Ups

…………………………………………………………………………………………………………………………………….

 

Forest

 

3 Rounds for Time:

20 L-Pull-Ups

30 Toes to Bar

40 Burpees

Run 800 Meters

…………………………………………………………………………………………………………………………………….

 

Garrett

 

3 Rounds for Time:

75 Air Squats

25 Ring Handstand Push-Ups

25 L-Pull-Ups

…………………………………………………………………………………………………………………………………….

 

Hasnen

 

5 Rounds for Time

30 Kettle Bell Swings (32kg)

30 Burpees

30 Glute-Ham Sit-Ups

…………………………………………………………………………………………………………………………………….

 

Holbrook

 

10 Rounds, Each Round for Time:

5 Thruster (115lbs/ 52kg)

10 Pull-Ups

100m Sprint

Rest 1 Minute

…………………………………………………………………………………………………………………………………….

 

JT

 

21-15-9 Reps for Time:

Handstand Push-Ups

Ring Dips

Push-Ups

…………………………………………………………………………………………………………………………………….

 

Josh

 

1 Round for Time:

21 Overhead Squats

42 Pull-Ups

15 Overhead Squats

30 Pull-Ups

9 Overhead Squats

18 Pull-Ups

…………………………………………………………………………………………………………………………………….

 

Luce

 

3 Rounds for Time (if available, with 20lbs/ 9kg Body Armor or Vest):

Run 1K

10 Muscle-Ups

100 Air Squats

…………………………………………………………………………………………………………………………………….

 

McGhee

 

30 Minute AMRAP:

5 Deadlift (275lbs/ 125kg)

13 Push-Ups

9 Box Jumps (24“ / 61cm)

…………………………………………………………………………………………………………………………………….

 

Michael

 

3 Rounds for Time

Run 800 Meters

50 Back Extensions

50 Sit-Ups

…………………………………………………………………………………………………………………………………….

 

Murph

 

1 Round for Time (if available, with 20lbs/ 9kg Body Armor or Vest):

Run 1 Mile/ 1,6km

100 Pull-Ups

200 Push-Ups

300 Air Squats

Run 1 Mile/ 1,6km

…………………………………………………………………………………………………………………………………….

 

Nate

 

20 Minute AMRAP:

2 Muscle-Ups

4 Handstand Push-Ups

8 Kettle Bell Swings (32kg)

…………………………………………………………………………………………………………………………………….

 

Paul

 

5 Rounds for Time:

50 Double Unders

35 Knees to Elbows

20yard/ 18,3m Overhead Walk (185lbs/ 84kg)

…………………………………………………………………………………………………………………………………….

 

Randy

 

75 Reps for Time:

Power Snatch (75lbs/ 34kg)

…………………………………………………………………………………………………………………………………….

 

Roy

 

5 Rounds for Time:

15 Deadlift (225lbs/ 102kg)

20 Box Jumps (24“ / 61cm)

25 Pull-Ups

…………………………………………………………………………………………………………………………………….

 

Ryan

 

5 Rounds for Time:

7 Muscle-Ups

21 Burpees

…………………………………………………………………………………………………………………………………….

 

Severin

 

1 Round for Time (if available, with 20lbs/ 9kg Body Armor or Vest):

50 Strict Pull-Ups

100 Hand-Release Push-Ups

Run 5K

…………………………………………………………………………………………………………………………………….

 

Tyler

 

5 Rounds for Time:

7 Muscle-Ups

21 Sumo-Deadlift High-Pulls (95lbs/ 44kg)

…………………………………………………………………………………………………………………………………….

 

War Frank

 

3 Rounds for Time:

25 Muscle-Ups

100 Squats

35 GHD Sit-Ups

…………………………………………………………………………………………………………………………………….

 

Weaver

 

4 Rounds for Time:

10 L-Pull-Ups

15 Push-Ups

15 Chest to Bar Pull-Ups

15 Push-Ups

20 Pull-Ups

15 Push-Ups

……………………………………………………………………………………………………………………………………

 

Whitten

 

5 Rounds for Time:

22 Kettle Bell Swings (32kg)

22 Box Jumps (24“ / 61cm)

Run 400 Meters

22 Burpees

22 Wall Balls (20lbs/ 9kg)

…………………………………………………………………………………………………………………………………….

 

Wilmot

 

6 Rounds for Time:

50 Air Squats

25 Ring Dips

…………………………………………………………………………………………………………………………………….

 

Wittman

 

7 Rounds for Time:

15 Kettle Bell Swings (24kg)

15 Power Cleans (95lbs/ 44kg)

15 Box Jumps (24“ / 61cm)

…………………………………………………………………………………………………………………………………….

 

Wood

 

5 Rounds for Time:

10 Burpee Box Jumps (24“ / 61cm)

10 Sumo Deadlift High-Pulls (95lbs/ 44kg)

10 Thruster (95lbs/ 44kg)

Rest 1 Minute