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Holbrook HERO WOD

Honoring U.S. Army Capt. Jason Holbrook

A unique interval-style Hero WOD with 10 rounds of thrusters, pull-ups, and 100m sprints with built-in rest periods.

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The Workout

  • 5 Thrusters (115/75 lb)
  • 10 Pull-Ups
  • 100m Sprint
  • Rest 1 minute
  • Repeat for 10 rounds

Time Cap

30 minutes

Rx Standards

Men (Rx)

115 lb barbell

Women (Rx)

75 lb barbell

Equipment Needed

Barbell
Pull-up bar
Running area

Recommended Gear

  • Hand grips (for pull-ups)
  • Wrist wraps
  • Chalk
  • Running shoes
  • Knee sleeves

Strategy Overview

The built-in rest periods allow for aggressive intensity on each round. The challenge is maintaining that intensity across all 10 rounds as fatigue accumulates.

Honoring a Hero

In honor of U.S. Army Capt. Jason Holbrook, 28, of Burnet, Texas, who was killed on July 29, 2010, in Afghanistan when insurgents attacked his vehicle with an IED. Survived by wife Heather and parents Joan and James.

"Greater love has no one than this: to lay down one's life for one's friends." - John 15:13

Quick Tips for Success

1

The rest periods make this deceptively difficult

2

Maintain thruster quality - lock out overhead fully

3

Sprint form matters - drive knees high

4

Use chalk before each round of pull-ups

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Detailed Strategy

Get the complete breakdown with pacing and movement tips.

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