Train with intent
Arnie HERO WOD
Honoring Army Staff Sergeant Arnold Dahl
High-volume workout focusing on upper body endurance and grip strength.
Choose your starting point
The prescription
The workout.
Read the standard before deciding how you will approach the effort.
- 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
Workout character
Hard effort
Expect a demanding combination of capacity, pacing, and movement quality.
Rx standards
Men · Rx
45lb plate
Women · Rx
25lb plate
The story
Honoring a Hero.
Army Staff Sergeant Arnold Dahl was killed in Iraq in 2005 while serving with the 82nd Airborne Division.
Execution notes
Quick tips for success.
Simple reminders that can help you stay composed when the work starts to accumulate.
Grip will be challenged - chalk up
OH lunges require good shoulder mobility
Take time to set up each movement properly
This workout is about endurance, not speed
Consider gloves for better plate grip