plank pos. birddog 4x5/5

superset, 4 rnds:
5/5 one legged KB RDL (contralateral hold)

@moderate weight
3 tempo KB goblet squat @moderate weight T:42X0

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

*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

Etsi raskas vitonen

Every 2min squat clean & jerk x 2

Jerk rack hold

3 x 10-seconds @ 100+%1RM jerk, go every 2:00-3:00

For time
10-9-8-7-6-5-4-3-2-1
Thrusters @ 52.5/35kg
Bar-facing burpees

Target time. < 11:00

– Rest 6:00 –

For time
60 Wall balls @ 9/6kg
180 Double-unders
60 GHD sit-ups

Target time. < 11:00

Overview. Part A is a descending ladder of thrusters and bar-facing burpees—simple but hard. This isn’t an all-out sprint; with 55 reps of each movement, you need smart pacing and mental strength to stay consistent through those middle rounds.
Part B is a chipper with emphasis on bigger sets. This is about holding form and rhythm while managing accumulated fatigue from the first piece.
Overall, your goal is to move fast, but stay smart—avoid early blow-ups, minimise transition time, and stay mentally locked in on both efforts.
Strategy.
Part A – With no in-built transition/rest between the movements, you have to ask yourself if you can just push through OR need to find those breaks somewhere. That might mean a few breaths before the next set of thrusters, controlling the burpee pace (step down and/or up). Don’t go out hot; rounds 7 to 4 will be where the workout happens.
Part B – Unbroken is a great idea in theory, but be strategic in execution. Challenge yourself to start the wall balls with a big set—even if it’s not all 60. Break with intent. On the double-unders, rest only if you trip. Once you’re on the GHD, aim to stay on until it’s done:
– Short break? Stay seated, hands on handles.
– Longer break? Slide feet out of pads and sit upright to recover.
Every second you save on transitions or unnecessary rests counts.
Instructions. For part B, set the equipment up 2-3 meters apart to allow for easy transitions (this is your built-in rest).
Debrief. Take 2–3 minutes after the workout to reflect
– How did you manage your pace in Part A vs. Part B?
– What round or movement became your bottleneck, and why?
– How did your transitions affect your overall time?
– Name two (2) things you executed well. What’s one (1) thing you’ll adjust next time?
Movement options.
Thrusters → 43/30kg (95/65lbs), 35/25kg (75/55lbs), 30/20kg (65/45lbs)
Double-unders → reduce reps (150, 120 or 90) → Speed rope skips
Wall balls → you got this
GHD sit-ups → GHD sit-up (parallel) → Toes-to-rings → ab-mat sit-ups