Hard Difficulty
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Arnie HERO WOD
Honoring Army Staff Sergeant Arnold Dahl
High-volume workout focusing on upper body endurance and grip strength.
The Workout
- With a 45 lb plate:
- 21 Overhead Lunges (each leg)
- 50 Sit-ups
- 50 Back Extensions
- 50 Push-ups
- 50 Jump Squats
- 50 Mountain Climbers
- 21 Overhead Lunges (each leg)
Time Cap
35 minutes
Rx Standards
Men (Rx)
45lb plate
Women (Rx)
25lb plate
Equipment Needed
45lb plate
GHD or floor space for back extensions
Strategy Overview
Manage plate transitions and break up high-rep movements strategically.
Honoring a Hero
Army Staff Sergeant Arnold Dahl was killed in Iraq in 2005 while serving with the 82nd Airborne Division.
"Greater love has no one than this: to lay down one's life for one's friends." - John 15:13
Quick Tips for Success
1
Grip will be challenged - chalk up
2
OH lunges require good shoulder mobility
3
Take time to set up each movement properly
4
This workout is about endurance, not speed
5
Consider gloves for better plate grip