Train with intent
Josh HERO WOD
Honoring Army Staff Sergeant Joshua Hager
Technical overhead movements combined with high-volume gymnastics.
Choose your starting point
The prescription
The workout.
Read the standard before deciding how you will approach the effort.
- 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
Workout character
Extreme effort
Expect a demanding combination of capacity, pacing, and movement quality.
Rx standards
Men · Rx
95lb overhead squats
Women · Rx
65lb overhead squats
The story
Honoring a Hero.
Army Staff Sergeant Joshua Hager was killed in Afghanistan in 2007 while serving with the 3rd Special Forces Group.
Execution notes
Quick tips for success.
Simple reminders that can help you stay composed when the work starts to accumulate.
Overhead squat mobility is crucial - warm up thoroughly
Perfect form is more important than speed
Consider significant scaling if OHS technique isn't solid
This workout rewards technical proficiency
Practice overhead position holds in warm-up