Abbate HERO WOD
Honoring U.S. Marine Corps Sgt. Matthew T. Abbate
A brutal combination of long-distance running and heavy clean and jerks, testing both aerobic capacity and barbell cycling.
Choose Your Skill Level
The Workout
- 1-Mile Run
- 21 Clean and Jerks (155/105 lb)
- 800m Run
- 21 Clean and Jerks (155/105 lb)
- 1-Mile Run
Time Cap
40 minutes
Rx Standards
Men (Rx)
155 lb barbell
Women (Rx)
105 lb barbell
Equipment Needed
Recommended Gear
- Running shoes
- Weightlifting shoes (keep at barbell)
- Belt (for clean and jerks)
- Wrist wraps
- Chalk
- Knee sleeves
Strategy Overview
This workout is deceptively brutal. The heavy clean and jerks sandwiched between long runs require careful energy management and technical proficiency under fatigue.
Honoring a Hero
In honor of U.S. Marine Corps Sgt. Matthew T. Abbate, 26, of Honolulu, Hawaii, who was killed on December 2, 2010, while conducting combat operations in Afghanistan. Survived by wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore, and siblings.
"Greater love has no one than this: to lay down one's life for one's friends." - John 15:13
Quick Tips for Success
Don't underestimate the difficulty of barbell work after running
Pace the first mile conservatively
Clean and jerk technique breaks down when fatigued
Stay mentally strong on the final mile