3 Rounds for time of:
30 Wall-Ball Shots, 20#
30 Sumo-Deadlift High Pulls, 75#
30 Box Jumps, 20″
30 Push Press, 75#
30 Calorie Row
10 Bodyweight Squats
I last completed this Hero workout February 28, 2013 in a time of 38:17. I remember it well, as the opening of the box was delayed; thus, just Jeff and I completed the workout. I always enjoying working out with and beside Jeff.
It’s our 21st anniversary! Jeff was kind enough to lead the 8:30 session.
Uhm, this workout left an indelible impression in my mind, as it was surpsingly difficult. The weight for SDHPs and push presses was a mere 75#, and I’m skilled at wall ball shots, box jumps, rowing, pushups, and back squats. ‘Twas the sequencing and volume of activities that wreaked havoc on my cardiovascular system. I even held my hand to my heart a few times during the workout to feel just how quickly my heart was beating.
I knew that I’d have to work at a steady pace. I knew that I’d have to ignore what everyone else was doing. I knew that I’d benefit from walking from station to station. I knew that I shouldn’t race the clock.
Before the workout began I said, “I’m going to be taking my time with the wall ball shots. I’m not going to attempt 30 unbroken reps. I’ll likely be the last person to finish the reps.”
I’m not sure if I was indeed the last person to finish the reps as, you know, I was ignoring everyone. Even Steve D. Particularly Steve D.
I completed all rounds of box jumps (the easiest of the activities) and rowing (duh) as well as the first round of SDHPs in unbroken reps.
I completed the 2nd and last rounds of wall ball shots in reps of 10. While not difficult, the task was exhausting. I completed the 2nd round of SDHPs in reps of 2o & 10 and the last round in reps of 15, 10, & 5. Again, the activity got more exhausting as the workout progressed.
Push presses went much better than expected, and I completed no less than 6 reps during any of the rounds, and even completed 15 and 12 unbroken reps the 1st and last rounds, respectively. No presses, no power jerks, all push presses.
Rowing was the most exhausting — and time consuming — of all of the activities. I attempted to row a calorie a stroke but it usually took me 11 strokes to row just 10 calories.
I made sure to complete no more than 10 unbroken pushups any given round. I also made sure to rest and shake out my arms. Wall ball shots, push presses, rowing, and push ups meant a lot of arms.
While I did occasionally pause to shake out my legs, I completed all rounds of 10 back squats without racking the bar. Shit got heavy by the last round. You could tell by my grunting.
I glanced at the clock at the end of each round. About 10:30 at the end of the 1st round and 22 and change at the end of the 2nd round.
I called “Time!” at 35:20, and dropped the bar off of my back. ‘Twas a PR by 2:57. I certainly didn’t have even splits. Nonetheless, I’ll call it a successful workout. Yay!
My feet were numb the entire workout, and it wasn’t until about 5 minutes post-workout that I could feel any sensation in my toes. What’s up with that? No, I do not have Reynaud’s syndrome. I’ve been tested.