Train with intent
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 starting point
The prescription
The workout.
Read the standard before deciding how you will approach the effort.
- 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
Workout character
Hard effort
Expect a demanding combination of capacity, pacing, and movement quality.
Rx standards
Men · Rx
20 lb vest (optional)
Women · Rx
14 lb vest (optional)
The story
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.
Execution notes
Quick tips for success.
Simple reminders that can help you stay composed when the work starts to accumulate.
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