Zeus
RoundsZeus is a high-volume Hero WOD honoring multiple fallen warriors. Three rounds of six movements test your capacity across wall balls, sumo deadlift high-pulls, box jumps, push press, running, and rowing. This workout demands sustained effort over 30-45 minutes.
3 rounds for time
- 130 Wall Ball Shots (20/14 lb)
- 230 Sumo Deadlift High-pulls (75/55 lb)
- 330 Box Jumps (20 in)
- 430 Push Press (75/55 lb)
- 5400m Run
- 630 Calorie Row
Beginner
45-60 minutes
Intermediate
32-45 minutes
Advanced
25-32 minutes
Zeus is a high-volume chipper with 6 movements per round. With 180 reps plus cardio each round, this is a test of sustained work capacity.
- Wall balls should be broken into sets of 10-15
- SDHPs are taxing—break into sets of 10
- Box jumps are recovery—step down to save your legs
- Push press at light weight should be manageable sets
- Use the run and row as active recovery
Pacing
Steady throughout. This is 540+ reps plus cardio—no movement should be rushed. Aim for consistent round times.
Scaled
- 30 Wall Ball Shots (14/10 lb)
- 30 Sumo Deadlift High-pulls (55/35 lb)
- 30 Box Step-ups (20 in)
- 30 Push Press (55/35 lb)
- 400m Run
- 20 Calorie Row
RX+
- 30 Wall Ball Shots (30/20 lb)
- 30 Sumo Deadlift High-pulls (95/65 lb)
- 30 Box Jumps (24/20 in)
- 30 Push Press (95/65 lb)
- 400m Run
- 40 Calorie Row
Elite
sub 24:00
Advanced
24:00-30:00
Intermediate
30:00-42:00
Beginner
42:00-55:00
Half Zeus
Reduced rounds
Zeus 21
Reduced reps
No Row Zeus
For gyms without rowers
Related Workouts
- Wall Ball Shots (20/14 lb to 10/9 ft)
- Sumo Deadlift High Pull (75/55 lb)
- Box Jump (20 inch)
- Push Press (75/55 lb)
- Row (Calories)
- 50 Box Jumps (24/20 inch)
- 50 Jumping Pull-ups
- 50 Kettlebell Swings (35/26 lb)
- 50 Walking Lunges (50 steps)
- 50 Knees-to-Elbows
- +5 more
- Wall Ball Shots (20/14 lb to 10/9 ft target)