Hero WOD (Workouts Of The Day) – A Complete Guide

Hero workouts, or Hero WOD, are named after military personnel, law enforcement officers, firefighters, and other professionals who have made the ultimate sacrifice. These workouts are designed to be both physically and mentally challenging, pushing athletes to their limits.

While the specifics of each Hero WOD vary, they all share a few key characteristics. First, Hero WODs are typically longer and more intense than your average workout. They often involve multiple rounds of complex exercises, with little rest in between. This makes them perfect for testing your mental and physical toughness.

Second, Hero WODs are meant to be done at high intensity. This means you should push yourself as hard as you can throughout the entire workout.

Finally, Hero WODs are a great way to honor the memories of those who have sacrificed so much. By giving it your all in these workouts, you’ll pay tribute to the brave men and women who have made the ultimate sacrifice.

So, if you’re looking for a workout that will push you to your limits, a Hero WOD is the perfect option. These workouts are sure to test your mental and physical strength, and they’re a great way to honor the memories of our heroes.

 

Examples Of Hero Workouts

There are many examples of hero WOD workouts that you can find online or in workout books. Here are a few popular ones:

– Murph Hero Workout: This WOD is named after Navy Lieutenant Michael Murphy, who was killed in action in Afghanistan. It involves a 1-mile run, 100 pull-ups, 200 push-ups, 300 squats, and another 1-mile run.

– J.T Hero Workout: Named after Army First Sergeant John Tumilson, who was killed in a helicopter crash in Afghanistan, this WOD consists of 21 handstand push-ups, 21 toes-to-bars, and 15 squat clean thrusters (a barbell movement).

– Danny Hero Workout: Named for Marine Corps Lance Corporal Danny Dietz, who was killed in action in Afghanistan, this WOD consists of a 30-minute AMRAP (as many rounds as possible) of 12 pull-ups, 24 push-ups, and 36 squats.

– Mary Hero Workout: Named after Army Captain Kimberly N. Hampton, who was killed in a helicopter crash in Iraq in 2004. It consists of 5 handstand push-ups, 10 single-leg squats, and 15 pull-ups.

– Randy Hero Workout: Named after Army Staff Sgt. Randall D. Marshall, who was killed in Afghanistan in 2005. It consists of 75 power snatches (75/55 pounds).

There are many other hero WODs out there, so if you’re looking for a challenging workout, be sure to check them out!

 

How Many Hero WODs Are There?

There are hundreds of different hero WODs out there. Whether you’re looking for a workout to honor a specific fallen hero, or just want to push yourself to the limit, there’s a hero WOD out there for you. While it’s impossible to list every single one here, we’ve compiled a few of our favorites to get you started.

CrossFit WOD (CrossFit Workout of the Day)

There are many different types of CrossFit workouts, but one of the most popular and intense is the hero WOD. This type of workout is designed to be both physically and mentally challenging, and often includes a variety of exercises that push your limits.

If you’re looking for some inspiration, or just want to see what these types of workouts are all about, check out some of these popular CrossFit hero WOD examples.

1. The Seven: This WOD includes seven rounds of seven different exercises, including overhead squats, burpees, kettlebell swings, and more.

2. DT: This workout gets its name from Navy SEAL David Goggins, and includes 12 rounds of deadlifts, hang power cleans, and push jerks.

These are just a few examples of CrossFit hero WODs that you can try. Remember to consult your doctor before starting any new workout routine, and make sure to warm up properly before attempting any of the workouts mentioned in this article.

While they can be daunting, these workouts can also be advantageous. They often test every aspect of your fitness and push you to dig deep and find that extra bit of strength. If you’re looking for a challenge, CrossFit hero WODs are definitely worth giving a go.

 

What is the Most Difficult CrossFit Hero WOD?

Below is a list of the 10 most difficult CrossFit hero workouts you can do. So, If you are looking to push your body to the limit, try one of these combinations below.

Arnie Hero Workout
With a single 2 pood kettlebell:
21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm

Luce Hero Workout
Wearing a 20 pound vest, three rounds for time of:
1K Run
10 Muscle-ups
100 Squats

JJ Hero Workout
185 pound Squat clean, 1 rep
10 Parallette handstand push-ups
185 pound Squat clean, 2 reps
9 Parallette handstand push-ups
185 pound Squat clean, 3 reps
8 Parallette handstand push-ups
185 pound Squat clean, 4 reps
7 Parallette handstand push-ups
185 pound Squat clean, 5 reps
6 Parallette handstand push-ups
185 pound Squat clean, 6 reps
5 Parallette handstand push-ups
185 pound Squat clean, 7 reps
4 Parallette handstand push-ups
185 pound Squat clean, 8 reps
3 Parallette handstand push-ups
185 pound Squat clean, 9 reps
2 Parallette handstand push-ups
185 pound Squat clean, 10 reps
1 Parallette handstand push-up

Nick Hero Workout
12 rounds for time of:
45 pound Dumbbell hang squat clean, 10 reps
6 Handstand push-ups on dumbbells

JAG 28 Hero Workout
For time:
Run 800 meters
28 Kettlebell swings, 2 pood
28 Strict Pull-ups
28 Kettlebell clean and jerk, 2 pood each
28 Strict Pull-ups
Run 800 meters

Holley Hero Workout
30 rounds for time of:
5 Wall ball shots, 20 pound ball
3 Handstand push-ups
225 pound Power clean, 1 rep

Ship Workout
Nine rounds for time of:
185 pound Squat clean, 7 reps
8 Burpee box jumps, 36″ box

Tom Hero Workout
Complete as many rounds in 25 minutes as you can of:
7 Muscle-ups
155 pound Thruster, 11 reps
14 Toes-to-bar

Adam Brown Hero Workout
Two rounds for time of:
295 pound Deadlift, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
195 pound Bench press, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
145 pound Clean, 24 reps

Bull Hero Workout
Two rounds for time of:
200 Double-unders
135 pound Overhead squat, 50 reps
50 Pull-ups
Run 1 mile