Advanced Hero WODs

Workout:

• • 7 Handstand Push-ups
• • 7 Thrusters (135/95 lb)
• • 7 Knees-to-Elbows
• • 7 Deadlifts (245/165 lb)
• • 7 Burpees
• • 7 Kettlebell Swings (2/1.5 pood)
• • 7 Pull-ups
• • Complete 7 rounds for time

Equipment Needed:

Strategy Overview:

Manage grip fatigue and transition efficiently between movements. This workout is about consistency over speed.

Workout:

• • 20 Deadlifts (275/185 lb)
• • 400m Run
• • 20 Kettlebell Swings (2/1.5 pood)
• • 400m Run
• • 20 Overhead Squats (115/75 lb)
• • 400m Run
• • 20 Burpees
• • 400m Run
• • 20 Chest-to-Bar Pull-ups
• • 400m Run
• • 20 Box Jumps (24/20")
• • 400m Run
• • 20 Dumbbell Squat Cleans (45/35 lb)
• • 400m Run

Equipment Needed:

Strategy Overview:

This is a long, grueling chipper. Pace the runs and break up barbell movements early.

Workout:

• • 3 rounds of: 30 calorie row, 10 bar muscle-ups, rest 3 minutes
• • 3 rounds of: 30 calorie row, 15 strict handstand push-ups, rest 3 minutes
• • 3 rounds of: 10 bar muscle-ups, 15 strict handstand push-ups

Equipment Needed:

Strategy Overview:

This is a high-skill, high-volume workout. The key is to manage the rest periods effectively and maintain good form on the gymnastics movements.

Workout:

• • 1 mile Run
• • 100 Pull-ups
• • 200 Push-ups
• • 300 Air Squats
• • 1 mile Run
• • *Rx: 20lb/14lb weighted vest*

Equipment Needed:

Strategy Overview:

Murph requires strategic pacing and movement breakdown. The key is managing the 600 total bodyweight reps while preserving energy for both mile runs. Equipment choice significantly impacts performance - avoid weightlifting shoes for this workout.

Workout:

• • 100 Thrusters (135/95 lb)
• • At the start of every minute (including 0:00): 5 Burpees
• • Complete for time

Equipment Needed:

Strategy Overview:

Balance thruster pacing with burpee timing. Key is finding sustainable thruster sets.

Workout:

• • 30 Squat Cleans (95/65 lb)
• • 30 Pull-ups
• • 800m Run
• • Repeat for 3 rounds

Equipment Needed:

Strategy Overview:

Balance technical lifting with gymnastics endurance while managing fatigue for the runs.

Workout:

• • 21 Overhead Squats (95/65 lb)
• • 42 Pull-ups
• • 15 Overhead Squats (95/65 lb)
• • 30 Pull-ups
• • 9 Overhead Squats (95/65 lb)
• • 18 Pull-ups

Equipment Needed:

Strategy Overview:

Technical overhead squats require perfect form. Break early and often to maintain quality.

Workout:

• • 30 rounds for time of:
• • 5 Wall Ball Shots (20/14 lb)
• • 3 Handstand Push-ups
• • 1 Power Clean (225/155 lb)

Equipment Needed:

Strategy Overview:

Pace yourself for 30 rounds. Singles on cleans, break up HSPU early.

Workout:

• • 400m Sandbag Carry (50/35 lb)
• • 12 Push Presses (115/75 lb)
• • 12 Box Jumps (24/20 in)
• • 12 Sumo Deadlift High Pulls (95/65 lb)
• • Repeat for 6 rounds

Equipment Needed:

Strategy Overview:

The sandbag carries are the defining element of this workout. Managing grip and posterior chain fatigue while maintaining barbell cycling efficiency is the key to success.

Workout:

• • 1 Rope Climb to 15 feet (begin seated on floor)
• • 29 Back Squats (95/65 lb)
• • 10m Barbell Farmers Carry (135/95 lb)
• • Repeat for 10 rounds

Equipment Needed:

Strategy Overview:

This workout features 290 total back squats, making it one of the most leg-intensive Hero WODs. The rope climbs and farmers carries add grip and full-body fatigue. Pacing the squats is absolutely critical.

Workout:

• • 1-Mile Run
• • 21 Clean and Jerks (155/105 lb)
• • 800m Run
• • 21 Clean and Jerks (155/105 lb)
• • 1-Mile Run

Equipment Needed:

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.

Workout:

• • Row 1,000m
• • 50 Burpees
• • 50 Box Jumps (24/20 in)
• • Run 800m
• • Repeat for 3 rounds

Equipment Needed:

Strategy Overview:

This is one of the longest and most cardio-intensive Hero WODs. The combination of 3000m rowing, 150 burpees, 150 box jumps, and 2400m running requires exceptional aerobic capacity and mental toughness.