Hero
Workouts dedicated to fallen military members, police officers, and firefighters. These challenging workouts honor their sacrifice.
Air Force
For Time4 rounds for time
- 20 Thrusters (95/65 lb)
- 20 Sumo Deadlift High Pulls (95/65 lb)
- 20 Push Jerks (95/65 lb)
- 20 Overhead Squats (95/65 lb)
- 20 Front Squats (95/65 lb)
- +1 more
Badger
Rounds3 rounds for time
- 30 Squat Cleans (95/65 lb)
- 30 Pull-ups
- 800m Run
Blake
Rounds4 rounds for time
- 100ft Walking Lunge (45/25 lb overhead)
- 30 Box Jumps (24/20 in)
- 20 Wallball Shots (20/14 lb)
- 10 Handstand Push-ups
Chad
For Time1000 Box Step-ups for time
- Box Step-ups (20 in, 45/35 lb vest)
Clovis
For TimeFor time with running bookends
- 10 Mile Run
- 150 Burpee Pull-ups
Daniel
For TimeFor time
- 50 Pull-ups
- 400m Run
- 21 Thrusters (95/65 lb)
- 800m Run
- 21 Thrusters (95/65 lb)
- +2 more
DT
Rounds5 rounds for time
- 12 Deadlifts (155/105 lb)
- 9 Hang Power Cleans (155/105 lb)
- 6 Push Jerks (155/105 lb)
Griff
For Time2 rounds for time
- 800m Run
- 400m Run (backwards)
JT
For Time21-15-9 reps for time
- Handstand Push-ups
- Ring Dips
- Push-ups
Loredo
Rounds6 rounds for time
- 24 Air Squats
- 24 Push-ups
- 24 Walking Lunges
- 400m Run
Lumberjack 20
For TimeFor time (chipper)
- 20 Deadlifts (275/185 lb)
- 400m Run
- 20 Kettlebell Swings (70/53 lb)
- 400m Run
- 20 Overhead Squats (115/75 lb)
- +9 more
McGhee
AMRAP30-minute AMRAP
- 5 Deadlifts (275/185 lb)
- 13 Push-ups
- 9 Box Jumps (24/20 in)
Michael
Rounds3 rounds for time
- 800m Run
- 50 Back Extensions
- 50 Sit-ups
Murph
For TimeFor time (partition pull-ups, push-ups, and squats as needed)
- 1 mile Run
- 100 Pull-ups
- 200 Push-ups
- 300 Air Squats
- 1 mile Run
Nate
AMRAP20-minute AMRAP
- 2 Muscle-ups
- 4 Handstand Push-ups
- 8 Kettlebell Swings (70/53 lb)
Nutts
For Time10-1 descending ladder
- Handstand Push-ups
- Deadlifts (250/175 lb)
- Box Jumps (30/24 in)
- Pull-ups
RJ
Rounds5 rounds for time
- 800m Run
- 5 Rope Climbs (15 ft)
- 50 Push-ups
The Chief
AMRAP5 cycles of AMRAP 3 minutes (1 min rest between)
- 3 Power Cleans (135/95 lb)
- 6 Push-ups
- 9 Air Squats
The Seven
For Time7 rounds for time
- 7 Handstand Push-ups
- 7 Thrusters (135/95 lb)
- 7 Knees-to-Elbows
- 7 Deadlifts (245/165 lb)
- 7 Burpees
- +2 more
Tommy V
For TimeFor time
- 21 Thrusters (115/75 lb)
- 12 Rope Climbs (15 ft) or 42 Pull-ups
- 15 Thrusters (115/75 lb)
- 9 Rope Climbs (15 ft) or 36 Pull-ups
- 9 Thrusters (115/75 lb)
- +1 more
Whitten
Rounds5 rounds for time
- 22 Kettlebell Swings (70/53 lb)
- 22 Box Jumps (24/20 in)
- 400m Run
- 22 Burpees
- 22 Wall Ball Shots (20/14 lb)
Wittman
Rounds7 rounds for time
- 15 Kettlebell Swings (53/35 lb)
- 15 Power Cleans (95/65 lb)
- 15 Box Jumps (24/20 in)
Zeus
Rounds3 rounds for time
- 30 Wall Ball Shots (20/14 lb)
- 30 Sumo Deadlift High-pulls (75/55 lb)
- 30 Box Jumps (20 in)
- 30 Push Press (75/55 lb)
- 400m Run
- +1 more
Frequently Asked Questions