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).

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