Air Force
For TimeA Hero WOD honoring Air Force Staff Sgt. Timothy Davis, 28, who was killed in Afghanistan in 2009. The workout combines multiple barbell movements with a demanding burpee buy-in each minute.
4 rounds for time
- 120 Thrusters (95/65 lb)
- 220 Sumo Deadlift High Pulls (95/65 lb)
- 320 Push Jerks (95/65 lb)
- 420 Overhead Squats (95/65 lb)
- 520 Front Squats (95/65 lb)
- 64 Burpees at start of each minute
Beginner
35-40 minutes
Intermediate
28-35 minutes
Advanced
20-28 minutes
This workout features a running clock with mandatory burpees at the start of each minute. Work efficiently through the barbell movements to maximize work time before the next minute starts.
- Pace the burpees - they're coming every minute no matter what
- Use a consistent grip width that works for all movements
- Overhead squats will be the limiter for most - break early
- Front squats are the final movement - push hard here
- Keep transitions minimal since you're using one barbell
Pacing
Find a sustainable pace that allows you to keep moving through the barbell work. The burpees create built-in rest but also eat into your work time.
Scaled
- All barbell movements (65/45 lb)
- 2 Burpees at start of each minute
RX+
- All barbell movements (115/80 lb)
- 6 Burpees at start of each minute
Elite
sub 20:00
Advanced
20:00-28:00
Intermediate
28:00-35:00
Beginner
35:00-40:00
Air Force Light
Same format with 75/55 lb barbell and 3 burpees per minute
Air Force Half
2 rounds for time with same burpee requirement