Row/bike/ski 2 minutes
Sampson stretch
Half pigeon
Wall angels
AMRAP 5 minutes:
-5 MC push-ups
-6 MC hip stretches
-5 Ring rows
-30 Double unders
5 Rounds for total reps:
-Bike 0.75/0.60 miles
-Max effort ring dips
*Rest 4 minutes after each round. Record total reps completed. Post bike times in notes.
Row/bike/ski 2 minutes
Rotator cuff WU
Lat stretch
Front rack stretch
Muscle cleans
AMRAP 5 minutes:
-5 Power cleans, light weight
-5 Front squats
-5 Ring rows
5 Rounds for time of:
-5 Power cleans, 155/105#
-2 Rope climbs, 18/15′
*Rx+ 185/125# & 3 rope climbs/rd.
Row/bike/ski 2 minutes
Sampson stretch
Seated hip stretch
Laying twister stretch
AMRAP 5 minutes:
-10 Quick feet
-8 Lunge jumps
-6 Plate ground to OH
-4 Pull-ups
AMRAP 12 minutes:
-7 Box jumps, 30/24″
-14 KB swings, 55/35#
*Rx+ 36/30″ & 75/55#
Stretch/roll out
Active WU
Dodgeball
AMRAP 20 minutes:
-8 DB Thrusters
-12 Toes to bar
-36 Double unders
*Alternate movements with a partner. Rx 50/35#. Rx+ 2 burpees after each movement you do.
Agility ladder
Dodgeball
Hit a couple of warm-up sets, then start on 4 working sets.
AMRAP 15:
-Bike 0.5 miles
-20 Slam ball side throws, 30/20#
-5 Muscle ups
.
Row/bike/ski 2 minutes
Rotator cuff WU
Hip circle band WU
PVC passthroughs
Burgener WU
–
WU on snatches and clean & jerks, set up for WOD
EMOM 30 Minutes:
-First 15 Minutes: Perform one snatch
-Last 15 Minutes: Perform one clean & jerk
*Increase weight each round if possible. Record max weight snatch and max weight clean & jerk. Score is total weight combined.
In 15 minutes:
Row/Bike/Run 2 minutes
2 Rounds of the following:
-Sampson Stretch
-10 Pull-ups
-10 Push-ups/dips
-10 GHD sit-ups
-10 Hip/Back extensions
-10 OH squats
-30 Double unders
Back rack position. Step back with one leg until knee kisses ground, then stand back up to starting position. Alternate legs each rep.
Tabata style, 20 seconds on, 10 off x 8 sets of each movement:
Sit-ups
Rows (for calories)
Double unders
Burpees
*Complete all sets of one movement before moving on to next.
Row/bike/ski 2 minutes
Sampson stretch
OH band stretch
Shoulder kips
–
AMRAP 8 minutes:
-4 Burpees
-5 Box jumps
-6 MC hip stretches
-7 KB swings
-8 Ring rows
For total time:
3 rounds of:
10 Weighted step-ups
10 DB snatches
10 Pull-ups
–
Rest 2 min, then:
2 rounds of:
20 Weighted step-ups
20 DB snatches
20 Pull-ups
–
Rest 2 min, then:
1 round of:
30 Weighted step-ups
30 DB snatches
30 Pull-ups
-RX/Masters: 50/35#
-Scaled/Masters 50+: 35/20# and ring rows
-All box step-ups are on a 24″ box for men, 20″ for women, except Masters 50+ (20″/16″)
Active WU
Dodgeball
Complete as many rounds as possible in 25 minutes of:
150 double-unders
50 push-ups
15 power cleans
Men: 185 lb.
Women: 125 lb.
Scroll for scaling options.
Scaling
Hero workouts are notoriously difficult, mentally and physically. Choose options that challenge you throughout. Each exercise should require multiple sets to complete, but reduce the reps as needed so you can finish several rounds of the workout.
Intermediate Option
Complete as many rounds as possible in 25 minutes of:
100 double-unders
30 push-ups
10 power cleans
Men: 135 lb.
Women: 95 lb.
Beginner Option
Complete as many rounds as possible in 20 minutes of:
75 single-unders
20 knee push-ups
10 power cleans
Men: 75 lb.
Women: 55 lb.
To learn more about Havana click here
Partner up or complete solo.
Row/bike/ski 2 minutes
Wall angels
Half pigeon
MC hip stretch
–
10 Shoulder kips
10 Ring rows
10 Shoulder presses
10 Front squats
7 Rounds for time of:
-10 Shoulder to OH, 115/75#
-15/11 Cal bike
-10 Pull-ups
*Rest 3 minutes after each round. Rx+ 155/105# and C2B.