Extreme Difficulty
1,500 monthly searches
Josh HERO WOD
Honoring Army Staff Sergeant Joshua Hager
Technical overhead movements combined with high-volume gymnastics.
The Workout
- 21 Overhead Squats (95/65 lb)
- 42 Pull-ups
- 15 Overhead Squats (95/65 lb)
- 30 Pull-ups
- 9 Overhead Squats (95/65 lb)
- 18 Pull-ups
Time Cap
30 minutes
Rx Standards
Men (Rx)
95lb overhead squats
Women (Rx)
65lb overhead squats
Equipment Needed
Barbell
Plates
Pull-up bar
Strategy Overview
Technical overhead squats require perfect form. Break early and often to maintain quality.
Honoring a Hero
Army Staff Sergeant Joshua Hager was killed in Afghanistan in 2007 while serving with the 3rd Special Forces Group.
"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
Overhead squat mobility is crucial - warm up thoroughly
2
Perfect form is more important than speed
3
Consider significant scaling if OHS technique isn't solid
4
This workout rewards technical proficiency
5
Practice overhead position holds in warm-up