CrossFit Hero WOD
- For Time in 1 minutes
- 66 Deadlifts (110/75 lb)
- 66 Box Jumps (24/20 in)
- 66 Kettlebell Swings (1.5/1 pood)
- 66 Knees-to-Elbows
- 66 Sit-Ups
- 66 Pull-Ups
- 66 Thrusters (55/35 lb)
- 66 Wall Ball Shots (20/14 lb)
- 66 Burpees
- 66 Double-Unders
With a running clock, as fast as possible perform the prescribed work in the order written.
Score is the time on the clock when the Double-Unders are completed.
Tips and Strategy
Write a rep scheme/strategy for each movement and try to stick with it. Make it as uncomplicated as possible. For example:
Deadlifts: 20, 20, 15, 11
Box Jump: Steady Pace
Kettlebell Swings: 20, 20, 15, 11
Knees-to-Elbows: 10, 10, 10, 10, 10, 10, 6
Sit-Ups: Steady Pace
Pull-Ups: 10, 10, 10, 10, 10, 10, 6
Thrusters: 20, 20, 15, 11
Wall Ball Shots: 20, 20, 15, 11
Burpees: Steady Pace
Double-Unders: As unbroken as possible
With a total of 660 repetitions (and minimal partitioning), “The Don” should prove to be long and grueling. All of the loaded movements (Deadlifts, Kettlebell Swings, Thrusters, and Wall Ball Shots) should feel light. You should be able to move through this WOD with small rest breaks. Long breaks will extinguish the intensity and make this workout much longer than it should be.
The crux of this workout will be the Pull-Ups and Knees-to-Elbows. If you can’t yet do sets of 7-10 unbroken reps of each of these movements, scale them.
This WOD is very high volume. Scale the number of repetitions in “The Don” to make the workout challenging but still doable.
There are also a few higher-skill movements in this workout. As needed, scale those movements (see: Box Jump Scaling | Knees-to-Elbows Scaling | Pull-Up Scaling | Double-Unders Scaling) so you’re not stuck staring at the box, the bar, or your rope for more than 5-10 seconds at a time.
40 Deadlifts (95/65 lb)
40 Box Jumps (20/12 in)
40 Kettlebell Swings (35/26 lb)
40 Hanging Knee Raises
40 Ring Rows
40 Thrusters (35/15 lb)
40 Wall Ball Shots (14/10 lb)
About the wod
Background: U.S. Marine Corporal Donald M. Marler, 22, of St. Louis, MO, assigned to the 3rd Battalion, 1st Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, CA, died on June 6, 2010 while supporting combat operations in Helmand province, Afghanistan.
He is survived by his mother Susan, his father David Sr., his sister Jennifer Pupillo, and his brothers David Jr. and Jacob.
“The Don” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Wednesday, September 11, 2013 (130911).