Warmup
High knees jogging in place
10 pushups
10 air squats
20 jumping jacks
20 windmills
10 shoulder arm circles
100 Jump rope
Jog 1/4 mile
Workout
“Chelsea”
EMOM
5 Pull-ups
10 Push-ups
15 Squats
Buy in: 1 mile run/1000 meter row or 2 mile bike
Cash out: 1 mile run/1000 meter row or 2 mile bike
Cool down
Foam roll as needed
Box breathing 5×5
Yoga warrior position
Cold shower
Write in your journal
Warmup
High knees jogging in place
10 pushups
10 air squats
20 jumping jacks
20 windmills
10 shoulder arm circles
100 Jump rope
Jog 1/4 mile
Workout
Faunce Ruck
For Time
Buy-in:
1 mile Run
182 second Plank Hold
Directly into:
1,000 foot Heavy Ruck (50/35 lb)
28 Ruck Thrusters (50/35 lb)
1,000 foot Ruck (50/35 lb)
28 Ruck Squats (50/35 lb)
1,000 foot Ruck (50/35 lb)
28 4-count Ruck Flutter Kicks (50/35 lb)
1,000 foot Ruck (50/35 lb)
28 Ruck Ground to Overhead Presses (50/35 lb)
1,000 foot Ruck (50/35 lb)
Buy-Out:
114 foot Ruck Alternating Lunges (50/35 lb)
1 mile Run
Cool down
Foam roll as needed
Box breathing 5×5
Yoga warrior position
Cold shower
Write in your journal
Warmup
High knees jogging in place
10 pushups
10 air squats
20 jumping jacks
20 windmills
10 shoulder arm circles
100 Jump rope
Jog 1/4 mile
Workout
Zachary Tellier
For Time
10 Burpees
10 Burpees
25 Push-Ups
10 Burpees
25 Push-Ups
50 Lunges
10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
150 Air Squats
Complete the work in the order written, starting each new segment with 10 burpees.
Score is the time it takes you to complete all the repetitions—650 reps in total.
Tips and Strategy
Keep a steady pace–a good strategy for any WOD over 20 minutes long. And if there’s a movement that you’re particularly proficient at, go faster during that movement. Remember: Hero WODs like this are designed to honor fallen men and women, so work hard.
Intended Stimulus
This chipper-style WOD is long and steady. Since there’s quite a bit of variety in the movements (burpees, push-ups, lunges, sit-ups, and air squats) you should move constantly and take very little rest. If you find yourself needing to rest more than a few seconds at a time, reduce the volume of repetitions and/or scale the movement.
Scaling Options
This is a lengthy, bodyweight workout designed to take approximately 30 minutes or less. Scale the volume and/or the required skill level (see: Push-Up Scaling | Sit-Up Scaling) so you can move continuously. Long rest breaks will reduce the intended intensity of this Hero WOD.
Beginner A
10 Burpees
10 Burpees
15 Push-Ups
10 Burpees
15 Push-Ups
20 Lunges
10 Burpees
15 Push-Ups
20 Lunges
25 Sit-Ups
10 Burpees
15 Push-Ups
20 Lunges
25 Sit-Ups
30 Air Squats
Beginner B
10 Burpees
10 Burpees
15 Incline Box/Bench Push-Ups
10 Burpees
15 Incline Box/Bench Push-Ups
20 Lunges
10 Burpees
15 Incline Box/Bench Push-Ups
20 Lunges
25 Anchored Sit-Ups
10 Burpees
15 Incline Box/Bench Push-Ups
20 Lunges
25 Anchored Sit-Ups
30 Air Squats
Post time in comments
Background: Dedicated to U.S. Sgt. Zachary D. Tellier, 31, of Charlotte, NC (USA) a combat infantryman with the 4th Squadron, 73rd Cavalry Regiment, 4th Brigade Combat Team, at Fort Bragg. He died Sept. 29, 2007, of wounds sustained while on a ground patrol in Afghanistan.
The previous April, Tellier’s unit was conducting a mounted patrol when one of its vehicles drove over and detonated a bomb, which set the vehicle on fire, according to a statement from the 82nd Airborne.
Tellier pulled two paratroopers out of the vehicle to safety, suffering severe burns to his hands. He was awarded the Bronze Star Medal with valor for his actions.
After he was burned, Tellier jumped up in the turret to return fire, said Sgt. Michael Layton, a member of Tellier’s unit. A lieutenant made Tellier get out of the vehicle because of his injuries, Layton said.
“Zachary Tellier has to be the biggest hero I’ve ever known or heard of, not just because of what he did, but because of his personality,” Layton said. “He came in the Army because he wanted to be around soldiers and serve his country, and he paid the ultimate sacrifice.”
Tellier is survived by his wife, Sara Tellier of Atlanta, Ga.; his father, David W. Tellier of Groton, Mass.; and his mother, Pamela Rodriguez, of Falmouth, Mass.
Cool down
Foam roll as needed
Box breathing 5×5
Yoga warrior position
Cold shower
Write in your journal
SGPT rest and recovery workout
Write in your journal and review your goals.
Walk in your neighborhood and think about your goals.
30 minutes of yoga and deep breathing
SGPT yoga video
Read 5 minutes minimum from a good book
SGPT recommended books
Sleep 8 hours minimum
Sleep and recovery tips article:
Warmup
10 jumping jacks
10 air squats
10 inchworm
10 windmills
10 shoulder overhead pass throughs
10 samson stretch
jog 25 meters high knees
jog backwards 25 meters
jog side to side step 25 meters
jog karaoke 25 meters back to start
Workout
“Hortman”
Complete as many rounds as possible in 45 minutes of:
Run 800 meters
80 Squats
8 Muscle-ups
*substitute 3 dips 3 push-ups for 1 muscle up if needed
Post rounds completed to comments.
Cash out: 1 mile run
Cool down
Foam roll as needed
Box breathing 5×5
Yoga warrior position
Cold shower
Write in your journal
Warmup
10 jumping jacks
10 air squats
10 inchworm
10 windmills
10 shoulder overhead pass throughs
10 samson stretch
jog 25 meters high knees
jog backwards 25 meters
jog side to side step 25 meters
jog karaoke 25 meters back to start
Workout
“D-Day Ruck”
For Time
1 mile Ruck (30/20 lb)
77 Ruck Squats (30/20 lb)
77 Ruck Push-Ups (30/20 lb)
77 Ruck Deadlifts (30/20 lb)
77 Ruck Shoulder Presses (30/20 lb)
1 mile Ruck (30/20 lb)
post time in comments
Cool down
Foam roll as needed
Box breathing 5×5
Yoga warrior position
Cold shower
Write in your journal
Warmup
High knees jogging in place
10 pushups
10 air squats
20 jumping jacks
20 windmills
10 shoulder arm circles
100 Jump rope
Jog 1/4 mile
Workout
Artie workout
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
5 pull-ups
10 thrusters, 95 lb.
post time in comments
Cool down
Foam roll as needed
Box breathing 5×5
Yoga warrior position
Cold shower
Write in your journal
SGPT rest and recovery workout
Write in your journal and review your goals.
Walk in your neighborhood and think about your goals.
30 minutes of yoga and deep breathing
SGPT yoga video
Read 5 minutes minimum from a good book
SGPT recommended books
Sleep 8 hours minimum
Sleep and recovery tips article:
Warmup
High knees jogging in place
10 pushups
10 air squats
20 jumping jacks
20 windmills
10 shoulder arm circles
100 Jump rope
Jog 1/4 mile
Workout
Fournier
For time
50 STO (shoulder-to-overheads)
50-ft. arm-over-arm sled pull
40 burpees
50-ft. arm-over-arm sled pull
30 SDHP (sumo deadlift high pulls)
50-ft. arm-over-arm sled pull
♀ 75-lb. STO, 55-lb. SDHP
♂ 115-lb. STO, 85-lb. SDHP
For the sled pull, use a load that is challenging but doesn’t require extended rest periods.
Cool down
Foam roll as needed
Box breathing 5×5
Yoga warrior position
Cold shower
Write in your journal
Warmup
10 jumping jacks
10 air squats
10 inchworm
10 windmills
10 shoulder overhead pass throughs
10 samson stretch
jog 25 meters high knees
jog backwards 25 meters
jog side to side step 25 meters
jog karaoke 25 meters back to start
Workout
Workout
“29 Ruck”
29 Ball Slams (30/20 lb)
29 4-count Mountain Climbers
29 4-count Lunges
29 Pull-Ups
29 4-count Flutter Kicks
29 Broad Jumps
29 Plank Walk Ups
29 Crunches
29 Burpees
29 Air Squats
29 Push-Ups
Then complete:
1 mile Ruck Run (20/14 lb)
Cool down
Foam roll as needed
Box breathing 5×5
Yoga warrior position
Cold shower
Write in your journal