“Deligiannis”

Memorial WOD for Kirk Deligiannis

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  • For Time
  • 100 Sandbag Get-Ups*
  • 100 Sandbag Cleans*
  • 100 Sandbag Squats*
  • 100 Ground-to-Shoulder Loads*
  • 100 Sandbag Shoulder Presses*
  • 100 Sandbag Sit-Ups*
  • 1 mile Sandbag Run*
  • 100 Push-Ups
  • 100 Pull-Ups
  • 100 4-count Mountain Climbers
  • 100 4-count Flutter Kicks
  • 1 mile Sandbag Run*
  • * Use a 40% bodyweight Sandbag

Scaling

“Deligiannis Ruck”
For Time
100 Burpees
100 Tricep Dips
100 Air Squats
100 4-count Mountain Climbers
100 Sit-Ups
100 4-count Flutter Kicks
1 mile Run
100 Push-Ups
100 Pull-Ups
100 Lunges
100 Russian Twists
1 mile Run
Wear a Ruck (30/20 lb) throughout

“Deligiannis Bodyweight”
For Time
100 Burpees
100 Tricep Dips
100 Air Squats
100 4-count Mountain Climbers
100 Sit-Ups
100 4-count Flutter Kicks
1 mile Run
100 Push-Ups
100 Pull-Ups
100 Lunges
100 Russian Twists
1 mile Run

×
namesake photo
Background: "Deligiannis" is a memorial WOD dedicated to Kirk Deligiannis (aka: Mettle Forger), who died September 25, 2016, shortly after completing the SEALFIT Kokoro, a 50-hour physical challenge.

One of the original founders of Charity Challenges, Kirk leaves behind a wife and two children. "He was a GRT, HCL finisher, ultra-marathoner, charity fundraising guru, and all around awesome man."

"Kirk was a serious athlete and loved a long, brutal workout. His memorial workout is just that."

We first found this workout posted by DFQ Fitness (Rehoboth Beach, DE, USA) to raise awareness of a fundraising workout put on by Cleveland Area Rucking Crew in Kirk's memory. They posted two different scaled versions as well, "Delgiannis Ruck" and "Delgiannis Sandbag."
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