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

*each rep of sets should begin from a dead stop and the full jerk rack position.
*the heels will rise at least slightly even with the heaviest weights if the leg drive is adequate.

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

5@barbell, 5@40%, 5@50%, 5@60%, pp-%, rest btw sets 2-3min

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

3@barbell, 6×3@75%, 3+@75%, 2-3 reps left, sp-%, rest btw sets 2-3min

Back squat

5-4-3-3

Snatch

A) WU EMOM 5:

• 1 Muscle Snatch + 1 OHS + 1 Snatch Balance

B) Squat Snatch Waves
3 Waves E2MOM X9:

Set 1: 1.1.1 Snatch @70%
Set 2: 1.1 @75%
Set 3: 1 @80%

Set 4: 1.1.1 @75%
Set 5: 1.1 @80%
Set 6: 1 @85%

Set 7: 1.1.1 @80%
Set 8: 1.1 @85%
Set 9: 1 @90%

Back Squat

1: 5 Reps @75-80%
2: 4 Reps @80-85%
3: 3 Reps @85-90%
4-5: 2 Reps @days heavy

EMOM 12
40s on/20s off:

1) Echo Bike
2) Burpee Box Jump Over
3) Heavy DB Snatch @25-30kg

Accessories

4 Rounds For Quality:

• 15-20 Banded GHD Hip. ext.
• 10/10 Barbell Front Foot elevated reverse lunge (Front rack)

competition style workout

A) Event 1

For time:

• 20 BBJO
• 40 WB
• 20 Deadlift @70kg
• 40 C2B
• 20 Deadlift
• 40 WB
• 20 BBJO

Cap: 14min

rest as needed before part B

B) Event 2

10 Rounds For Time:

• 4 bMU
• 200m Run

Deadlift

E3MOM X6:

Set 1-2: 8 Deadlift @Light
3-4: 6 DL @Mid
5-6: 4 DL @Heavyish

*Älä mee kovin raskaisiin. Menee paikat iha tukkoon muuten

Lower Body Strength

4x Superset:

• 8/8 Bulgarian Split Squat (2x DB)
• 60s Chinese Plank (kahden penkin välissä)

Gymnastics

EMOM 16:

1) 45s Ski (easy)
2) 1 Set of bMU
3) 45s Ski (easy)
4) 5-7 Wall Walk

Accessories
3-4x For Quality:

-10/10 KB Side bend
-20-30s Hanging L-Sit Hold
-20/20 Banded Russian Twist

AMRAP3
4 power snatch @40 kg
4 high box jump

AMRAP3
4 power snatch @40 kg
4 high box jump

AMRAP3
20 burpee over bar
Remaining time max calories echo bike

3-4 rounds

3 wall walk
6 power snatch @40 kg
7 cal echo bike
6 power snatch @40 kg
3 wall walk

Rest 2 min

Ergoa ja AMRAP:ia vuorotellen
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LÄMMITTELY

3 kierrosta:
2min ergo (vaihda joka kierroksella)
15 ilmakyykky
15 "plate hop" eli hyppelyt levypainon päälle
14 yhden käden kahvakuulaheilautus vuorokäsin
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HARJOITUS (Peruskestävyys, 60-70%/HRmax / vauhtikestävyys, 70-85%/HRmax)

6x4min, 1min lepo

1. ergo
2. 10 boxin ylitys hypyllä, 20 KBS, 10 maljakyykky

Harjoituksessa vuorottelevat ergometrilla tehtävä osio, ja AMRAP-osio. Palauttele ergo-osiossa, ja mene kovaa AMRAP osiossa.
Boxin ylityksessä hyppää boksille ja askella alas toiselle puolelle =1 toisto. Kahvakuulan paino olisi hyvä olla keskiraskas, ja sarjat tehtävissä putkeen.