Hammer HERO WOD
Honoring U.S. Army 1st Sgt. Michael Bordelon
An interval-style barbell complex workout with 5 rounds of power cleans, front squats, jerks, and pull-ups with rest periods.
Choose Your Skill Level
The Workout
- 5 Power Cleans (135/95 lb)
- 10 Front Squats (135/95 lb)
- 5 Jerks (135/95 lb)
- 20 Pull-Ups
- Rest 90 seconds
- Repeat for 5 rounds
Time Cap
35 minutes
Rx Standards
Men (Rx)
135 lb barbell
Women (Rx)
95 lb barbell
Equipment Needed
Recommended Gear
- Weightlifting shoes
- Hand grips (for pull-ups)
- Wrist wraps
- Belt (optional for barbell work)
- Chalk
- Knee sleeves
Strategy Overview
The barbell complex creates serious leg and shoulder fatigue, while 100 total pull-ups test grip endurance. The 90-second rest periods allow for recovery between rounds.
Honoring a Hero
In honor of U.S. Army 1st Sgt. Michael "Hammer" Bordelon, 37, of Morgan City, Louisiana, who died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Iraq. Survived by wife Mila, children Mike Jr., Jacob and Johanna, mother Dolores, and sister Doreen Scioneaux.
"Greater love has no one than this: to lay down one's life for one's friends." - John 15:13
Quick Tips for Success
Barbell complex creates serious leg fatigue
Keep elbows high on front squats
Don't drop barbell between movements - stay efficient
Chalk before pull-ups each round