Unknown Heroes
Workout Details
For Time:
↳ 95/65 lbs (43/29 kg)
↳ 95/65 lbs (43/29 kg)
↳ 95/65 lbs (43/29 kg)
↳ 95/65 lbs (43/29 kg)
↳ 95/65 lbs (43/29 kg)
↳ 95/65 lbs (43/29 kg)
↳ 20/14 lbs (9/6 kg)
24/20 inch box
↳ 95/65 lbs (43/29 kg)
↳ 53/35 lbs (24/16 kg)
↳ 53/35 lbs (24/16 kg)
↳ 53/35 lbs (24/16 kg)
↳ 95/65 lbs (43/29 kg)
Coaching Tips
Strategy
- 1Break up the movements into manageable sets to avoid burnout, especially for high-rep exercises like Pull-Ups and Push-Ups.
- 2Focus on form over speed, particularly on weightlifting movements to ensure safety and efficiency.
- 3Transition smoothly between movements, especially between strength and cardio components, to maintain pace.
- 4Plan your rest strategically; short 5-10 second rests can help preserve energy without losing momentum.
- 5Stay focused on breathing, particularly during high-intensity exercises like Wall Climbs and Thrusters.
Safety Considerations
Technical Focus
Maintain proper form during explosive movements like snatches and cleans to avoid injury.
Recommended Warm-Up
General Warm-Up:
- 2-3 min Jump Rope - 2 min easy
Mobility Stretches:
- 30 sec Hip Flexor Stretch - 30 sec(Open up hip flexors for squats.)
- 30 sec Shoulder Stretch - 30 sec(Increase shoulder mobility.)
- 30 sec Hamstring Stretch - 30 sec(Prepare hamstrings for deadlifts and squats.)
Activation Mini-WOD:
2 rounds- 10 Air Squats(Activate your legs.)
- 5 Push-Ups(Engage chest and triceps.)
- 30 sec Plank(Stabilize core for all movements.)
Scaling Options
Intermediate
Reduce weights by approximately 20% and modify certain movements.
- 1
front squats
Weight: 75/55 lbs (34/25 kg)
- 2
sumo deadlifts
Weight: 75/55 lbs (34/25 kg)
- 3
push presses
Weight: 75/55 lbs (34/25 kg)
- 4
squat cleans
Weight: 75/55 lbs (34/25 kg)
- 5
curtis ps
Weight: 75/55 lbs (34/25 kg)
- 6
power snatches
Weight: 75/55 lbs (34/25 kg)
- 7
overhead squats
Weight: 75/55 lbs (34/25 kg)
- 8
thrusters
Weight: 75/55 lbs (34/25 kg)
Scaled
Reduce weights by approximately 40% and modify certain movements for easier execution.
- 1
front squats
Weight: 55/35 lbs (25/16 kg)
- 2
sumo deadlifts
Weight: 55/35 lbs (25/16 kg)
- 3
push presses
Weight: 55/35 lbs (25/16 kg)
- 4
squat cleans
Weight: 55/35 lbs (25/16 kg)
- 5
curtis ps
Weight: 55/35 lbs (25/16 kg)
- 6
power snatches
Weight: 55/35 lbs (25/16 kg)
- 7
overhead squats
Weight: 55/35 lbs (25/16 kg)
- 8
thrusters
Weight: 55/35 lbs (25/16 kg)