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Hero WOD

3.6K 134
  • 4 Rounds for Time
  • 400 meter Run
  • 16 Bench Presses (135/95 lb)
  • 16 Wall Ball Shots (20/14 lb)
  • 16 Shoulder-to-Overheads (95/65 lb)
  • 16 GHD Sit-Ups

With a running clock, as fast as possible perform the prescribed work in the order written for 4 rounds.

Score is the time on the clock when the last round of GHD Sit-Ups is completed.

Good Score for “Cajun”
– Beginner: >30 minutes
– Intermediate: 25-30 minutes
– Advanced: <25 minutes


4 Rounds for Time
400 meter Run
16 Hand Release Push-Ups
16 Thrusters (20 lb)
16 Shoulder-to-Overheads (20 lb)
16 V-Ups

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namesake photo

Background: This workout is dedicated to US Air Force Thunderbird pilot Major Stephen “Cajun” Del Bagno, who lost his life when his F-16CM jet crashed on April 4, 2018, at the Nevada Test and Training Range at Nellis Air Force Base.

At the time, Cajun was Thunderbird #4/Slot Pilot. He was a true inspiration for all that knew him and continues to inspire through a scholarship foundation that his family established after his death (Cajun’s Aviation Dream).

Stephen dreamed of being an Air Force pilot nearly his entire life. The infatuation started at age 3 when his maternal grandfather took him to his first military air show. His paternal grandfather would also regale Stephen with stories about his Army Air Corps days, serving his country as a flight engineer/bombardier in World War II on a B-25 which helped inspired Stephen to follow in his footsteps and serve his country.

This workout was designed by Will Graeff initially as a fundraising event for Cajun’s scholarship. Will was in the same squadron as Major Del Bagno, which means they were not only teammates, but family. The Thunderbirds squadron is an Air Combat Command unit composed of eight pilots (including six demonstration pilots).

The workout is designed after all the movements and body parts that he liked to work out. He loved working chest, arms and abs. His only “leg” workout that he would do would be Wall Balls. It is definitely an upper body blowout, but also gases you with the Run and Wall Ball Shots.

See all April 04 WODs
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