Workout list by WODconnect Hero workouts

Severin Workout
- 50 strict pull-ups
- 100 push-ups, release hands from floor at the bottom
- 5K run
If you’ve got a 20/14 pound vest or body armor, wear it.
Resources

Video
Stephen Workout
30-25-20-15-10-5:
- GHD sit-up
- back extension
- knees to elbow
- Stiff legged deadlift, 95/65 lbs or 42.5/30 kg
”The Seven” Workout

Hero workout

RX'd:

7 rounds for time:
7 handstand push-ups
7 thrusters (40/60kg)
7 knees-to-elbows
7 deadlifts (75/110kg)
7 burpees
7 KB swings (24/32kg)
7 pull-ups

Alla muutama esimerkki skaalausvaihtoehdoista. Target treenissä olisi päästä 30min tai alle.

Timecap: 32min

Scaled 1:

7 rounds for time:
7 handstand push-ups
7 thrusters (30/45kg)
7 knees-to-elbows/Sit Ups
7 deadlifts (45/70 kg)
7 burpees
7 KB swings (16/24 kg)
7 pull-ups

Scaled 2:

5-7 rounds for time:
7 push-ups
7 thrusters (15/20 kg)
7 sit ups
7 deadlifts (25/35kg)
7 burpees
7 KB swings (8/12 kg)
7 ring rows

Resources

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.Video
Thompson Workout
10 rounds:
- 1 Rope climb, 15 ft / 4.5 m
- 29 back squats, 95 lbs/65 lbs or 42.5 kg/30 kg
- 10 m farmers carry, 135 lbs/95 or 60 kg/45 kg
Begin the rope climbs seated on the floor.
Tommy V Workout
- 21 thrusters, 115/75-85 lbs or 52.5/37 kg
- 12 rope climbs, 15 ft / 4.5 m
- 15 thrusters
- 9 rope climbs
- 9 thrusters
- 6 rope climbs
Tyler Workout
Five rounds:
- 7 muscle-ups
- 21 sumo deadlift high-pulls, 95/65 lbs or 42.5/30 kg
Resources

Video
War Frank Workout
Three rounds of:
- 25 muscle-ups
- 100 squats
- 35 GHD sit-ups
"WHITTEN" Workout

5 rounds for time
22 kettlebell swings, 32 kg/24 kg
22 box jump, 60 cm/ 50 cm
400 m run
22 burpees
22 wall ball shots, 20 pound/14 pound ball

Resources

Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten. Mikko and Graham does Whitten:
Wittman Workout
Seven rounds of:
- 15 kettlebell swings, 1.5 pood/1 pood or 24 kg/16 kg
- 15 power cleans, 95 lbs/65 lbs or 42.5 kg/30 kg
- 15 box jumps, 24 inch/ 20 inch or 60 cm/50 cm
Resources

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.Spealler and Everett
Moore Workout
Complete as many rounds in 20 minutes as you can of:
- Rope Climb, 1 ascent
- Run 400 meters
- Max rep Handstand push-up
Post the number of handstand push-ups completed for each round