1k row
30m sled pull
2k bike
40m burpee jumps
1k ski
100m farmer walk
1k row
30m sled push
2k bike
50m walking lunges
1k ski
50 wallballs

Ring Muscle-up Drills / Capacity

1 – 2 rounds
3 Active/passive shoulder extensions (use a stick, each position 10-seconds)
5 Back support slide throughs
5 Russian dips
0:10-0:20 Ring support hold (thumbs out)
5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
0:10-0:20 Bottom of ring dip hold
5 Supine arch hold (2-sec) snap to a v-up snap

FOR TIME:

3000m bike / 5min heracles pyörä
1000m row
1000m ski
- rest 2min
1000m ski
1000m row
3000m bike / 5min heracles pyörä

• tasainen tahti, loppuun voit kiihdyttää

E2MOM x 10

1 squat clean

45 min on BikeErg

Strength

A) Deadlift

• 1x5 @60% *rest 2.5min
• 1x5 @70% *rest 2.5min
• Max Reps @80%

B) DB Bench Press
E3MOM X6

Set 1-2: 10 reps
Set 3-4: 8 reps (Increase load)
Set 5-6: 6 reps (Increase load)

Competition Workout

2-2-3 intervals / 1min rest between intervals

• 9 cal Echo bike
• 10 KB Hang Clean 2x20kg
• Amrap: Burpee Box Jump Over

Workout stops when you have 40 reps in BBJO or time cap in third interval

Accessories

A) 3-4x For Quality:

• 10/10 DB Hammer Curl
• 10-15 Lu Raise

B) 3-4x For Quality:

• 20-30 Banded Tricep Ext.
• 10/10 Gorilla Row

5x6 dippiä
Hyviä toistoja

Consentric Bench Press 1RM

For time

• 2 ring muscle-ups
• 4 handstand push-ups

• 8 kettlebell swings

• 2 ring muscle-ups

• 4 handstand push-ups

• 8 kettlebell swings

Compare to 221018 and similar 241015.

Chief Petty Officer Nate Hardy was killed Sunday Feb. 4, 2012, during combat operations in Iraq. Nate is survived by his wife, Mindi, and his son, Parker.

Stimulus and Strategy

• Today’s effort is the Hero workout Nate. If you have completed this workout in the past, look back to your score to help you navigate today’s effort. The kettlebell loading should be moderate and allow you to go unbroken through all rounds. Athletes completing this workout as prescribed should aim to complete a round in 2 minutes or less. Today is a great opportunity for intermediate athletes to practice muscle-ups and handstand push-ups, even if it means completing fewer rounds.

Intermediate option

• Complete as many rounds and reps as possible in 20 minutes of

  • 2 jumping ring muscle-ups
  • 4 pike push-ups
  • 8 kettlebell swings
  • 2 jumping ring muscle-ups
  • 4 pike push-ups
  • 8 kettlebell swings

• ♀ 35 lb

• ♂ 53 lb

Beginner option

• Complete as many rounds and reps as possible in 20 minutes of

  • 2 low-ring muscle-up transitions
  • 4 dumbbell shoulder presses
  • 8 kettlebell swings
  • 2 low-ring muscle-up transitions
  • 4 dumbbell shoulder presses
  • 8 kettlebell swings

• ♀ 18-lb kettlebell and 15-lb dumbbells

• ♂ 26-lb kettlebell and 20-lb dumbbells

power snatch + snatch balance + hip squat snatch 8x1 @ moderate weight

5 rnds for time
5 power clean
5 frontsquat
5 lateral burpee

T.C.: 9'