Brenton HERO WOD
Honoring Field Training Officer Timothy Quinn Brenton
A unique bodyweight Hero WOD featuring bear crawls and broad jumps with burpees, testing ground-based strength and explosive power.
Choose Your Skill Level
The Workout
- 100-foot Bear Crawl
- 100-foot Standing Broad Jump (do 3 burpees after every 5 broad jumps)
- Repeat for 5 rounds
- Optional: 20/14 lb vest
Time Cap
25 minutes
Rx Standards
Men (Rx)
20 lb vest (optional)
Women (Rx)
14 lb vest (optional)
Equipment Needed
Recommended Gear
- Training gloves (for bear crawls)
- Wrist wraps
- Knee sleeves
- Weight vest (optional)
- Chalk
Strategy Overview
This ground-based workout requires pacing control and mental toughness. The combination of bear crawls and broad jumps with burpee penalties creates unique fatigue patterns in the shoulders, core, and legs.
Honoring a Hero
In honor of Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, who was shot and killed in a drive-by shooting while on duty on October 31, 2009. Survived by wife Lisa, son Quinn, and daughter Kayliegh.
"Greater love has no one than this: to lay down one's life for one's friends." - John 15:13
Quick Tips for Success
Warm up wrists thoroughly before starting
Mark 100 feet clearly before beginning
This workout is harder than it looks - respect the volume
Stay mentally strong through the monotony