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CrossFit NW1 Hero WOD

50.2K 881
  • AMRAP (with a Partner) in 40 minutes
  • 50 Burpees
  • 400 meter Run
  • 50 Kettlebell Swings (24/16 kg)
  • 400 meter Run
  • 50 Pull-Ups
  • 400 meter Run
  • 50 Push-Ups
  • 400 meter Run

On a 40-minute clock, complete as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written with a partner. Split work between partners as needed. Partners Run together.

Score is the total number of rounds and repetitions completed before the 40-minute clock stops.

Tips and Strategy

Communication is key when it comes to partner workouts. Before the clock starts, decide who starts, how many reps each, how fast the Run should be (since both athletes Run together), and what each athlete’s strengths/weaknesses are. In partner workouts small sets are generally advised to help both athletes avoid burnout and keep moving.

Intended Stimulus

This WOD should feel tough and fun—partner WODs are a good damn time. And if both partners are proficient runners, this WOD gets even more enjoyable. At first glance, the volume looks high in “Jenkins.” But since the reps are divided between two athletes (except the Run), and there are 5 different exercises, the pace should be pretty strong. And if the athletes commit to small sets with fast transitions they shouldn’t need many rest breaks. Keep in mind, though, that 40 minutes is a long time to work. So don’t sprint out of the gate. Try to pick up the pace as the clock ticks on.

Scaling Options

As needed, athletes should scale the skill level of the Push-Ups and/or Pull-Ups (see: Push-Up Scaling | Pull-Up Scaling), the volume (total number of reps), and/or the duration of the workout to keep a strong, steady pace. This workout loses most of its benefits (and all of its fun) if the pace is slow. If someone was observing the WOD, the partners should look like they’re working out to a rhythmic beat—the pace should be very steady throughout.

AMRAP (with a Partner) in 30 minutes
40 Burpees
250 meter Run
40 Kettlebell Swings (44/26 lb)
250 meter Run
40 Jumping Pull-Ups
250 meter Run
40 Knee Push-Ups

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namesake photo

Background: This British Hero WOD was designed by CrossFit NW1 (Conwy, Wales) in memory of member and athlete Lt. Garreth Jenkins of Colwyn Bay, Conwy, who collapsed at the Commando Training Centre, Lympstone, Devon, while on a 30-mile (48km) march on Thursday, May 28, 2015.

Lt Jenkins, who was in his mid-20s, died during the so-called “30-miler” march, the last major test undertaken as part of the 32-week Commando course. Trainees must complete it carrying at least 32lbs (15kg) of equipment in a maximum time of eight hours.

Boxes in the UK and around the world have since memorialized the soldier, a CrossFitter, with this workout.

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