A) Whiteboard Brief (0:00 – 3:00)
– Metcon: Hero workout ”Andy” for Veteran’s Day today. There is no time-cap, but this will likely take
between 30-50 minutes to complete. The original version of this workout uses a 20# vest to complete as
Rx, but we added this for Rx+ today. The intent today is pacing and pushing through the pain once
fatigue sets in. Loading is intended to allow you to work at a consistent rate, so make sure scaling is on
point. Remember, just because Rx loads are light, the volume is very high so be smart.
– Metcon: Hero workout ”Andy” for Veteran’s Day today. There is no time-cap, but this will likely take
between 30-50 minutes to complete. The original version of this workout uses a 20# vest to complete as
Rx, but we added this for Rx+ today. The intent today is pacing and pushing through the pain once
fatigue sets in. Loading is intended to allow you to work at a consistent rate, so make sure scaling is on
point. Remember, just because Rx loads are light, the volume is very high so be smart.
B) Warm Up (3:00 – 15:00)
Get all equipment ie. barbell, box perform
AMRAP 8 of:
5 Deadlifts
5 Thrusters
10 Alt. Step-ups
100m Run
Get all equipment ie. barbell, box perform
AMRAP 8 of:
5 Deadlifts
5 Thrusters
10 Alt. Step-ups
100m Run
C) Metcon (20:00 – 60:00)
”Andy”
For time:
25 Thrusters (115, 75)
50 Box Jumps w. step down (24, 20)
75 Deadlifts (115, 75)
1.5 Mile Run (2400m)
75 Deadlifts
50 Box Jumps
25 Thrusters
Rx+: (Wear a 20# Vest)
L3: (95, 65)
L2: (75, 55) (20, 14)
L1: (65, 35) (25 Deadlifts each set) (30, 20, 15 Step-ups each set) (800m Run)
*No time cap