Train with intent
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.
Choose your starting point
The prescription
The workout.
Read the standard before deciding how you will approach the effort.
- 5 Thrusters (115/75 lb)
- 10 Pull-Ups
- 100m Sprint
- Rest 1 minute
- Repeat for 10 rounds
Time cap
30 minutes
Workout character
Hard effort
Expect a demanding combination of capacity, pacing, and movement quality.
Rx standards
Men · Rx
115 lb barbell
Women · Rx
75 lb barbell
The story
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.
Execution notes
Quick tips for success.
Simple reminders that can help you stay composed when the work starts to accumulate.
The rest periods make this deceptively difficult
Maintain thruster quality - lock out overhead fully
Sprint form matters - drive knees high
Use chalk before each round of pull-ups