Hero tréningy su jedny z najťahších v CrossFite. Mali by ste ich cvičiť s extra dávkou úsilia a intenzity, na znak uctenia si padlých vojakov a hrdinov.
Mená Hero tréningov sú pomenované podľa zosnulých amerických vojakov, ktorí väčšsinou padli v boji. Zakladateľ CrossFitu Greg Glassman bol taktiež vojakom, bol bývalým príslušníkom špeciálnych jednotiek Navy Seals. Práve na ich počesť sa objavujú v CrossFite rôzne tréningy aj s krátkym popisom života konkrétneho vojaka a jeho zásluh. Niekedy pred začatím workoutu aj inštruktor v krátkosti predstaví pôvod tréningu, príbeh vojaka.
Myšlienka týchto Heroes WODiek hovorí o tom, že namiesto seba počas tréningu máme myslieť na tých, ktorí padli v boji za našu slobodu, a čo všetko preto museli vytrpieť.
JT
21-15-9 reps, for time:
- Handstand pushups
- Ring dips
- Pushup
Michael
3 rounds for time:
- Run 800 meters
- 50 Back Extensions
- 50 Sit-ups
Murph
For time: Partition the pull-ups, push-ups, and squats as needed
- 100 Pull-Ups
- 200 Push-Ups
- 300 Squats
- 1 mile run
Daniel
For time:
- 50 Pull-Ups
- 400 meter run
- 95 pund Thruster – 21 reps
- 800 meter run
- 400 meter run
- 50 Pull-Ups
Josh
- 95 pound Overhead squat – 21 reps
- 42 Pull-Ups – For time
- 95 pound Overhead squat – 15 reps
- 30 Pull-Ups – For time
- 95 pound Overhead squat – 9 reps
- 18 Pull-Ups – For time
Jason
- 100 Squats
- 5 Muscle-Ups
- 75 Squats
- 10 Muscle-Ups
- 50 Squats
- 15 Muscle-Ups
- 25 Squats
- 20 Muscle-Ups
Badger
3 rounds for time:
- 95 pound Squat clean – 30 reps
- 30 Pull-Ups
- Run 800 meters
Joshie
- 40 pound Dumbbell snatch – 21 reps, right arm
- 21 L – Pull-Ups
- 40 pund Dummbbell snatch – 21 reps, left arm
- 21 L – Pull-Ups
Nate
As many rounds as possible in 20 minutes:
- 2 Muscle-Ups
- 4 Handstand Push-Ups
- 8 2-Pood Kettlebell swings
Randy
- 75 Power Snatch – For time
Tommy V
- 115 pound Thruster – 21 reps
- 15 ft Rope Climb – 12 ascents
- 115 pound Thruster – 15 reps
- 15 ft Rope Climb – 9 ascents
- 115 pound Thruster – 9 reps
- 15 ft Rope Climb – 6 ascents
Griff
For time:
- Run 800 meters
- Run 400 meters backwards
- Run 800 meters
- Run 400 meters backwards
Ryan
Five rounds of, for time:
- 7 Muscle-Ups
- 21 Burpees
- Each burpee terminates with a jump one foot above max standing reach
Erin
For time:
- 40 pound Dumbbells split clean – 15 reps
- 21 Pull-Ups
Mr. Joshua
For time:
- Run 400 meters
- 30 Glute-ham sit-ups
- 250 lb Deadlift – 15 reps
DT
For time:
- 155 pound Deadlift – 12 reps
- 155 pound Hang power clean – 9 reps
- 155 pound Push jerk – 6 reps
Danny
As many Rounds in 20 min of:
- 24″ box jump – 30 reps
- 115 pound push press – 20 reps – Rounds completed
- 30 Pull-Ups
Hansen
For time:
- 2 pood Kettlebell swing – 30 reps
- 30 Burpees
- 30 Glute-ham sit ups
Tyler
For time:
- 7 Muscle-Ups
- 95 pound Sumo-deadlift high-pull
Lumberjack
- 20 Deadlifts (275lbs)
- Run 400m
- 20 KB swings (2pood)
- Run 400m
- 20 Overhead Squats (115lbs)
- Run 400m
- 20 Burpees
- Run 400m – For time
- 20 Pullups (Chest to Bar)
- Run 400m
- 20 Box jumps (24″)
- Run 400m
- 20 DB Squat Cleans (45lbs each)
- Run 400m
Stephen
For time:
- GHD sit-up
- Back extension
- Knees to elbow
- 95lb Stiff legged deadlift
Garrett
For time:
- 75 Squats
- 25 Ring handstand push-ups
- 25 L – Pull-Ups
War Frank
For time:
- 25 Muscle-Ups
- 100 Squats
- 35 GHD sit-ups
McGhee
- Rounds in 30 min:
- 275 pound Deadlift – 5 reps
- 13 Push-Ups
- 9 Box jumps – 24 inch box
Paul
For time:
- 50 Double Unders
- 35 knees to elbows
- 185 pound Overhead walk – 20 yards
Jerry
For time:
- Run 1 mile
- Row 2k
- Run 1 mile
Nutts
For time:
- 10 Handstand push-ups
- 250 pound Deadlift – 15 reps
- 25 Box jumps – 30 inch box
- 50 Pull-Ups
- 100 Wallball shots – 20 pounds – 10′
Arnie
- With a single 2 pood kettlebell
- 21 Turkish get-ups – right arm
- 50 Swings
- 21 Overhead squats – left arm
- 50 Swings – For time
- 21 Overhead squats – right arm
- 50 Swings
- 21 Turkish get-ups – left arm
The Seven
Seven rounds of:
- 7 Handstand push-ups
- 135 pound Thruster – 7 reps
- 7 knees to elbows
- 245 pound Deadlift – 7 reps – For time
- 7 Burpees
- 7 Kettlebell swings – 2 pood
- 7 Pull-Ups
RJ
For time:
- Run 800 meters
- 15 ft Rope Vlimb – 5 ascents
- 50 Push-Ups
Luce
For time:
- Run 1k
- 10 Muscle-ups
- 100 Squats
Johnson
- 245 pound Deadlift – 9 reps
- 8 Muscle-ups
- 155lb Squat clean – 9 reps – rounds in 20 min
Roy
For time:
- 225lb Deadlift – 15 reps
- 20 Box jumps – 24 inch box
- 25 Pull-Ups
Adambrown
For time:
- 295 pound Deadlift – 24 reps
- 24 Box jumps – 24 inch box
- 24 Wallball shots – 20 pound ball
- 195 pound Bench press – 24 reps
- 24 Box jumps – 24 inch box
- 24 Wallball shots – 20 pound ball
- 145 pound Clean – 24 reps
Coe
For time:
- 95 pound Thruster – 10 reps
- 10 Ring Push-ups
Severin
For time:
- 50 Strict Pull-ups
- 100 Push-ups – release hands from floor at the bottom
- Run 5K
Helton
Three rounds of, for time:
- Run 800 meters
- 50 pound dumbbell squat cleans – 30 reps
- 30 Burpees
Jack
Max rounds in 20 minutes:
- 115 pound Push press, 10 reps
- 10 KB Swings, 1.5 pood
- 10 Box jumps, 24 inch box
Forrest
For time:
- 20 L-pull-ups
- 30 Toes to bar
- 40 Burpees
- Run 800 meters
Bulger
For time:
- Run 150 meters
- 7 Chest to bar pull-ups
- 135 pound Front squat – 7 reps
- 7 Handstand push-ups
Brenton
Five rounds for time:
- Bear crawl 100 feet
- Standing broad-jump, 100 feetDo three Burpees after every five broad-jumps
Blake
For time:
- 100 foot Walking lunge with 45lb plate held overhead
- 30 Box jump – 24 inch box
- 20 Wallball shots – 20 pound ball
- 10 Handstand push-ups
Colin
For time:
- Carry 50 pound sandbag 400 meters
- 115 pound Push press – 12 reps
- 12 Box jumps – 24 inch box
- 95 pound Sumo deadlift high-pull – 12 reps
Thompson
For time:
- 15 ft Rope Climb – 1 ascent
- 95 pound Back squat – 29 reps
- 135 pound barbells Farmer carry – 10 meters
Whitten
For time:
- 22 Kettlebell swings – 2 pood
- 22 Box jump – 24 inch box
- Run 400 meters
- 22 Burpees
- 22 Wall ball shots – 20 pound ball
Bull
For time:
- 200 Double-unders
- 135 pound Overhead squat – 50 reps
- 50 Pull-ups
- Run 1 mile
Rankel
As many rounds as possible in 20 minutes:
- 225 pound Deadlift – 6 reps
- 7 Burpee pull-ups
- 10 Kettlebell swings – 2 pood
- Run 200 meters
Holbrook
Each round for time:
- 115 pound Thruster – 5 reps
- 10 Pull-ups
- 100 meter Sprint
- Rest 1 minute
Ledesma
Complete as many rounds as possible of:
- 5 Parallette handstand push-ups
- 10 Toes through rings
- 20 pound Medicine ball cleans – 15 reps
Wittmann
For time:
- 1.5 pood Kettlebell swing – 15 reps
- 95 pound Power clean – 15 reps
- 15 Box jumps – 24″ box
McCluskey
For time:
- 9 Muscle-ups
- 15 Burpee pull-ups
- 21 Pull-ups
- Run 800 meters
Weaver
4 rounds for time:
- 10 L-pull-ups
- 15 Push-ups
- 15 Chest to bar Pull-ups
- 15 Push-ups
- 20 Pull-ups
- 15 Push-ups
Abbate
For time:
- Run 1 mile
- 155 pound Clean and jerk – 21 reps
- Run 800 meters
- 155 pound Clean and jerk – 21 reps
- Run 1 Mile
Hammer
Each round for time:
- 135 pound Power clean – 5 reps
- 135 pound Front squat – 10 reps
- 135 pound Jerk – 5 reps
- 20 Pull-ups
Moore
Rounds in 20 min:
- 15 ft Rope Climb, 1 ascent
- Run 400 meters
- Max rep Handstand push-ups
Wilmot
For time:
- 50 Squats
- 25 Ring dips
Moon
For time:
- 40 pound dumbbell Hang split snatch – 10 reps Right arm
- 15 ft Rope Climb – 1 ascent
- 40 pound dumbbell Hang split snatch – 10 reps Left arm
- 15 ft Rope Climb – 1 ascent
Small
For time:
- Row 1000 meters
- 50 Burpees
- 50 Box jumps – 24″ box
- Run 800 meters
Morrison
50-40-30-20 and 10 rep rounds of (for time):
- Wall ball shots – 20 pound ball
- Box jump – 24 inch box
- Kettlebell swings – 1.5 pood
Manion
Seven rounds of (for time):
- Run 400 meters
- 135 pound Back squat – 29 reps
Gator
Eight rounds of (for time):
- 185 pound Front squat – 5 reps
- 26 Ring push-ups
Bradley
10 rounds of (for time):
- Sprint 100 meters
- 10 Pull-ups
- Sprint 100 meters
- 10 Burpees
- Rest 30 seconds
Meadows
For time:
- 20 Muscle-ups
- 25 Lowers from an inverted hang on the rings, slowly, with straight body and arms
- 30 Ring handstand push-ups
- 35 Ring rows
- 40 Ring push-ups
Santiago
Seven rounds of:
- 35 pound Dumbbell hang squat clean – 18 reps
- 18 Pull-ups
- 135 pound Power clean – 10 reps
- 10 Handstand push-ups
Carse
21-18-15-12-9-6-3 reps of:
- 95 pound Squat clean
- Double-under
- 185 pound Deadlift
- 24″ Box jump
Bradshaw
For time:
- 10 rounds of:
- 3 Handstand push-ups
- 225 pound Deadlift – 6 reps
- 12 Pull-ups
- 24 Double-unders
White
Five rounds of (for time):
- 15′ Rope climb, 3 ascents
- 10 Toes to bar
- 21 Walking lunge steps with 45lb plate held overhead
- Run 400 meters
Santora
Three rounds of (for reps):
- 155 pound Squat cleans – 1 minute
- 20′ Shuttle sprints (20′ forward + 20′ backwards = 1 rep) – 1 minute
- 245 pound Deadlifts – 1 minute
- Burpees – 1 minute
- 155 pound Jerks – 1 minute
- Rest 1 minute
Wood
5 Rounds of (for time):
- Run 400 meters
- 10 Burpee box jumps – 24″ box
- 95 pound Sumo-deadlift high-pull – 10 reps
- 95 pound Thruster – 10 reps
- Rest 1 minute
Hidalgo
For time:
- Run 2 miles
- Rest 2 minutes
- 135 pound Squat clean – 20 reps
- 20 Box jump – 24″ box
- 20 Walking lunge steps with 45lb plate held overhead
- 20 Box jump – 24″ box
- 135 pound Squat clean – 20 reps
- Rest 2 minutes
- Run 2 miles
Ricky
Rounds in 20 min:
- 10 Pull-ups
- 75 pound dumbbell Deadlift, 5 reps
- 135 pound Push-press, 8 reps
Dae Han
Three rounds of (for time):
- Run 800 meters with a 45 pound barbell
- 15 foot Rope climb, 3 ascents
- 135 pound Thruster, 12 reps
Desforges
Five rounds of:
- 225 pound Deadlift – 12 reps
- 20 Pull-ups
- 135 pound Clean and jerk – 12 reps
- 20 Knees to elbows
Rahoi
AMRAP – 12 min:
- 24 inch Box Jump – 12 reps
- 95 pound Thruster – 6 reps
- 6 Bar-facing burpees
Zimmerman
AMRAP – 25 min:
- 11 Chest-to-bar pull-ups
- 2 Deadlifts – 315 pounds
- 10 Handstand push-ups
Klepto
Four rounds of (for time):
- 27 Box jumps – 24″ box
- 20 Burpees
- 11 Squat cleans – 145 pounds
Del
For time:
- 25 Burpees
- Run 400 meters with a 20 pound medicine ball
- 25 Weighted pull-ups with a 20 pound dumbbell
- Run 400 meters with a 20 pound medicine ball
- 25 Handstand push-ups
- Run 400 meters with a 20 pound medicine ball
- 25 Chest-to-bar pull-ups
- Run 400 meters with a 20 pound medicine ball
- 25 Burpees
Pheezy
Three rounds of (for time):
- 165 pound Front squat – 5 reps
- 18 Pull-ups
- 225 pound Deadlift – 5 reps
- 18 Toes-to-bar
- 165 pound Push jerk – 5 reps
- 18 Hand-release push-ups
J.J
For time:
- 185 pound Squat clean – 1 rep
- 10 Parallette handstand push-ups
- 185 pound Squat clean – 2 reps
- 9 Parallette handstand push-ups
- 185 pound Squat clean – 3 reps
- 8 Parallette handstand push-ups
- 185 pound Squat clean – 4 reps
- 7 Parallette handstand push-ups
- 185 pound Squat clean – 5 reps
- 6 Parallette handstand push-ups
- 185 pound Squat clean – 6 reps
- 5 Parallette handstand push-ups
- 185 pound Squat clean – 7 reps
- 4 Parallette handstand push-ups
- 185 pound Squat clean – 8 reps
- 3 Parallette handstand push-ups
- 185 pound Squat clean – 9 reps
- 2 Parallette handstand push-ups
- 185 pound Squat clean – 10 reps
- 1 Parallette handstand push-up
Jag 28
For time:
- Run 800 meters
- 28 Kettlebell swings – 2 pood
- 28 Strict Pull-ups
- 28 Kettlebell clean and jerk – 2 pood each
- 28 Strict Pull-ups
- Run 800 meters
Brian
Three rounds of (for time):
- 15 foot Rope climb – 5 ascents
- 185 pound Back squat – 25 reps
Nick
Twelve rounds of (for time):
- 45 pound Dumbbell hang squat clean – 10 reps
- 6 Handstand push-ups on dumbbells
Strange
Eight rounds of (for time):
- 600 meter Run
- 1.5 pood Weighted pull-up – 11 reps
- 11 Walking lunge steps, carrying 1.5 pood kettlebells
- 1.5 pood Kettlebell thruster – 11 reps
Tumilson
Eight rounds of (for time):
- Run 200 meters
- 11 Dumbbell burpee deadlifts – 60 pound dumbbells
Ship
Nine rounds of (for time):
- 185 pound Squat clean, 7 reps
- 8 Burpee box jumps – 36″ box
Jared
Four rounds of (for time):
- Run 800 meters
- 40 Pull-ups
- 70 Push-ups
Tully
For time:
- Swim 200 meters
- 40 pound Dumbbell squat cleans – 23 reps
Holleyman
Thirty rounds of (for time):
- 5 Wallball shots – 20 poundball
- 3 Handstand push-ups
- 225 pound Power Clean – 1 rep
Adrian
Seven rounds of (for time):
- 3 Forward rolls
- 5 Wall climbs
- 7 Toes to bar
- 9 Box jumps – 30″ box
Glen
For time:
- 135 pound Clean and jerk – 30 reps
- Run 1 mile
- 15 foot Rope climb – 10 ascents
- Run 1 mile
- 100 Burpees
Tom
AMRAP in 25 min:
- 7 Muscle-ups
- 155 pound Thruster – 11 reps
- 14 Toes-to-bar
Ralph
Four rounds of (for time):
- 250 pound Deadlift – 8 reps
- 16 Burpees
- 15 foot Rope climb – 3 ascents
- Run 600 meters
Clovis
For time:
- Run 10 miles
- 150 Burpee pull-ups
Weston
Five rounds (for time) of:
- Row 1000 meters
- 200 meter Farmer carry – 45 pound dumbbells
- 45 pound dumbbell Waiter walk – 50 meters, Right arm
- 45 pound dumbbell Waiter walk – 50 meters, Left arm
Loredo
Six rounds of (for time):
- 24 Squats
- 24 Push-ups
- 24 Walking lunge steps
- Run 400 meters
Sean
Ten rounds of (for time):
- 11 Chest to bar pull-ups
- 75 pound Front squat – 22 reps
Hortman
AMRAP in 45 min:
- Run 800 meters
- 80 Squats
- 8 Muscle-ups
Hamilton
Three rounds of (for time):
- Row 1000 meters
- 50 Push-ups
- Run 1000 meters
- 50 Pull-Ups
Zeus
Three rounds of (for time):
- 30 Wall ball shots – 20 pound ball
- 75 pound Sumo deadlift high-pull – 30 reps
- 30 Box jump – 20″ box
- 75 pound Push press – 30 reps
- Row 30 calories
- 30 Push-ups
- Body weight Back squat – 10 reps
Barraza
In 18 minutes:
- Run 200 meters
- 275 pound Deadlift – 9 reps
- 6 Burpee bar muscle-ups
Cameron
For time:
- 50 Walking lunge steps
- 25 Chest to bar pull-ups
- 50 Box jumps – 24 inch box
- 25 Triple-unders
- 50 Back extensions
- 25 Ring dips
- 50 Knees to elbows
- 25 Wallball “2-fer-1s” – 20 pound ball
- 50 Sit-ups
- 15 foot Rope climb – 5 ascents
Jorge
For time:
- 30 GHD sit-ups
- 155 pound Squat clean – 15 reps
- 24 GHD sit-ups
- 155 pound Squat clean – 12 reps
- 18 GHD sit-ups
- 155 pound Squat clean – 9 reps
- 12 GHD sit-ups
- 155 pound Squat clean – 6 reps
- 6 GHD sit-ups
- 155 pound Squat clean – 3 reps
Brehm
For time:
- 15 foot Rope climb – 10 ascents
- 225 pound Back squat – 20 reps
- 30 Handstand push-ups
- Row 40 calories
Omar
For time:
- 95 pound barbell Thrusters – 10
- 15 Bar-facing burpees
- 95 pound barbell Thrusters – 20
- 25 Bar-facing burpees
- 95 pound barbell Thrusters – 30
- 35 Bar-facing burpees
Gallant
For time:
- Run 1 mile with a 20 pound medicine ball
- 60 Burpee pull-ups
- Run 800 meters with a 20 pound medicine ball
- 30 Burpee pull-ups
- Run 400 meters with a 20 pound medicine ball
- 15 Burpee pull-ups
Bruck
Four rounds of (for time):
- Run 400 meters
- 185 pound Back squat – 24 reps
- 135 pound Jerk – 24 reps
Smykowski
For time:
- Run 6k
- 60 Burpee pull-ups
Falkel
Rounds in 25 min:
- 8 Handstand push-ups
- 8 Box jump – 30 inch box
- 15 foot Rope climb – 1 ascent
Donny
21-15-9-9-15-21 reps of (for time):
- 225 pound Deadlift
- Burpee
Dobogai
Seven rounds of (for time):
- 8 Muscle-ups
- 22 yard Farmer carry – 50 pound dumbbells
Roney
Four rounds of (for time):
- Run 200 meters
- 135 pound Thruster – 11 reps
- Run 200 meters
- 135 pound Push press – 11 reps
- Run 200 meters
- 135 pound Bench press – 11 reps
Don
For time:
- 66 Deadlifts – 110 pounds
- 66 Box jump – 24 inch box
- 66 Kettlebell swings – 1.5 pood
- 66 Knees to elbows
- 66 Sit-ups
- 66 Pull-ups
- 66 Thrusters – 55 pounds
- 66 Wall ball shots – 20 pound ball
- 66 Burpees
- 66 Double-unders
Dragon
- Run 5k
- 4 minutes to find 4 rep max Deadlift
- Run 5k
- 4 minutes to find 4 rep max Push jerk
Zdroj: Oficiálne workouty sú majetkom © CrossFit (ochranná známka spoločnosti CrossFit Inc. )
Photo credit: U.S. Army file photo by Tim Hipps (royalty-free photo).
