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