Hero Workout
“Jenny”
20min AMRAP
20 Overhead Squats (Empty Bar)
20 Back Squats (Empty Bar)
400m Run
General Warm Up
Start with the Hinshaw Warm Up and then carry that into a ~200m Run. That should get you toasty. Follow that up with a simple...
3 ROUNDS
5 PVC PVC Overhead Squats with a pause at the bottom
5 PVC PVC Back Squats
5-10 Push Ups
5-10 Pull Ups or Bodyweight Rows
5-10 Toes To Bar / Hanging Knee Raises / or Sit Ups
Specific Warm Up
All we gotta do is decide whether or not it’s right to do this workout with an empty bar or not. Try it out and try to be realistic with yourself. It’s a lot of reps!
Workout of the Day
Hero Workout
“Jenny”
20min AMRAP
20 Overhead Squats (Empty Bar)
20 Back Squats (Empty Bar)
400m Run
Workout Notes
As with every Hero Workout, we can expect a serious challenge that will test your mettle today. This one is dedicated to fallen US Army Captain Jennifer M. Moreno. It looks very simple, which is always a sign that it’s going to bring the heat.
The format of this workout is an AMRAP, which stands for As Many Rounds As Possible. That means that you are going to set a clock for 20min and try to do the round (20 OHS, 20 BS, 400m Run) as many times as you can in that time. Shooting for something like 4-6 Rounds is probably a good idea, depending on how hard you make this on yourself.
Keep in mind that this workout was meant to challenge incredibly fit people with an empty barbell (meaning ~40lbs of weight) so if you do not consider yourself an incredibly fit person, it’s a good sign that maybe you shouldn’t use that much weight! I really think this is a fantastic day to workout with a PVC Pipe, Broomstick, or Swiffer handle. That’s still 40 squats per round and a 400m run! That’s really, really going to add up. Be realistic and don’t bite off more than you can chew!
As always, I highly encourage you to play with the number of reps, the distance of the run, and the time on the clock to make a workout that feels right for you!
Overhead Squat Modifications
Most modern day adults can’t do a proper Overhead Squat with a barbell, much less 20 at a time! If you think you are in that category, I’d encourage you to do Overhead Squats with the PVC pipe/Broomstick or do Break the Bar Squats for your first 20 Squats of each Round.
Back Squat Modifications
Same note as above on the Overhead Squat. If you can’t do these perfectly with an empty bar, use a PVC pipe or just do a standard air squat. Don’t forget that you can (and probably should) bring the reps down too!
Run Modifications
The run should be somewhere in the ballpark of ~2min. In the early rounds, you may be cooking and going a little under 2min, but I promise after all of these reps and the realization of just how long 20min is going to feel, you will pull back the speed on these. If your 400m run is going to take upwards of 3min, you should bring the distance down.
If you are not running and want another cardio equivalent:
500m Row
25 Cal Air Bike
1000m Concept 2 Bike Erg
2min of Jump Rope
2min of Burpees
2min of Power Walking
2min of Any Cardio that gets your heart rate up!
Optional Accessory Work
NONE! This thing is a beast!
Cool Down
Foam Roll EVERYTHING!
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