Hero Workout
“Brenton”
5 ROUNDS
100ft Bear Crawl
100ft Broad Jump
*3 Burpees after every 5 Broad Jumps
**Weight vest optional/encouraged
General Warm Up
If you did the CF Total #2 yesterday, start by taking at least 5 minutes to slowly move what ails ya! I know I am always super sore after heavy rep attempts and need some extra TLC the next day. Have a slow start! Whenever you’re ready, hit 3-5min of easy, steady cardio and then…
3 ROUNDS
5 Slow Kang Squats
6 Reverse Lunges
5-10 Push Ups
5-10 Bodyweight Rows
20 Jumping Jacks or 40 Double Unders
Specific Warm Up
Not only is this a Hero Workout, but it contains two movements that we have never used at PPF! Be sure to check out the videos and modifications for the Bear Crawl and the Broad Jump, then test them out before the workout begins!
Workout of the Day
Hero Workout
“Brenton”
5 ROUNDS
100ft Bear Crawl
100ft Broad Jump
*3 Burpees after every 5 Broad Jumps
**Weight vest optional/encouraged
Workout Notes
First and foremost, as you can see, this is a Hero Workout. A Hero Workout is usually an extra tough workout that is done in dedication to a fallen hero, most often a service member from the military, police, or firefighting fields. These workouts are extra hard on purpose, but that also means that, for our purposes, they may require extra modifications. My goal is to have you really push yourself in honor of the namesake of the workout, but also to be SAFE and be able to train tomorrow!
This workout has an interesting format. It is 5 Rounds of work, FOR TIME, which means that we want to aim to accomplish this workout in as little time as possible. One round is 100ft of Bear Crawl, then 100ft of Broad Jumps. Simple, right? The catch is that every time you do 5 Broad Jumps, you must stop immediately where you are and do 3 burpees.
This is one of the very first Hero Workouts I ever did, around 10 years ago, and I have been using it for myself and my athletes ever since. I have seen this workout take anywhere from 10min to half an hour! Just depends on how tough of a variation you choose…
Bear Crawl Modifications
The Bear Crawl is a severely underestimated conditioning tool! It’s tough! If you want to Bear Crawl, your first modification would be to go for a shorter distance than 100ft. This should be tough, but not take forever! If you can’t Bear Crawl 100ft because of your workout space, do 50 Reps of the Stationary Bear Crawl for each Round of 100ft. That number is super negotiable too!
If you don’t have the strength/coordination for the Bear Crawl, do 50 Plank Shoulder Taps for each 100ft of Bear Crawl. Or do as many as is right for you! Another similar option would be to do Around the World Planks, going around the world 12 times for each 100ft of Bear Crawl.
If you don’t have the strength for the above options, swap in a 1:00 Front Plank for each round of Bear Crawls.
Broad Jump Modifications
The Broad Jump is also devilishly underrated! The biggest advice I have for this movement is to land as soft as possible, even if that means doing more total broad jumps. If you try to jump too far on each one, you can land too hard, land too deep in the squat, or (I know from experience) your feet may slip out from under you and you land on your ass : ) Land soft!
If you don’t have the room to Broad Jump for distance, you can do 20 Power Jumps in place, or 20 Box Jumps. Remember that that also means you’ll have to stop 3 times (after 5 jumps, 10 jumps, and 15 jumps) to do your burpees!
If you can’t get airborne for your jumps, no sweat. Just do 20 Air Squats, stopping for your burpees every 5 reps.
Burpee Modifications
All the usual substitutions apply today! First of all, a slow burpee is still a burpee : ) If the ballistic nature of the burpee is no bueno for your back, try the 8 Count Body Builder with either full or knee push ups. If the push up part is the part that is too tough for you, go with a Squat Thrust Variation!
Optional Accessory Work
We’ve been going hard and heavy this week! Spend any extra workout time you have today on 10-30min of steady cardio. This is the opposite of our usual stuff! No intervals, no high intensity. Pick a CARDIO OPTION with which you can take your heart rate to a moderate place and keep it there for a while. I highly recommend getting in a nice long walk in what is hopefully some gorgeous fall weather wherever you are!
Cool Down
1-2min in Happy Baby
1-2min of Chest Stretches on Each Side
1-2min of Triceps Stretch on Each Side
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