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  • Writer's pictureJohn Fadel

Saturday 6am, 8:30am partner WOD

Cleans 12min

Every 1:30 x8

Start light and Build each round

  • 1 clean pull

  • 1 power clean

  • 1 squat hang clean



"26 Heroes"

IN TEAMS OF 2

AMRAP 26:

8 Thrusters 155 / 105 lb

6 Rope Climbs (15ft.)

11 Box Jumps (30"/24")

Switch After 400 Meter Sandbag Run 50 / 35 lb


- Athletes will work together to grind through as many rounds of this workout as possible in 26 minutes. If you do not have someone to do this workout with, see modifications for the individual version.

- Thrusters: Should be on the heavier side. Loading should not exceed 75% or your 1RM thruster. Reps should be completed in 1-2 sets every round.

-Rope climbs: 15ft

- Box Jumps: Full stand at the top of each rep. Completed in 1:00 or less each round.

- Slamball Run: 30-40lbs

- Flow: Athlete 1 begins by chipping away at the AMRAP (thruster/rope/box jump). Partner 2 begins with the 400m slamball run. When partner 2 returns from their 400m run, partner 1 takes the slamball and heads out for a 400m run. Partner 2 picks up where partner 1 left off in the AMRAP until partner 1 gets back from the run. Partners will continue in this fashion until the 26 minute mark is reached and the workout is complete.

- Score: Total Rounds + Reps 


Modifications:

Single option:

AMRAP 26:

8 Thrusters

6 Rope Climbs

11 Box Jumps  

*Every 4:00 (Start @ 0:00): 400 Meter Sandbag Run

*Pick up where you left off


Movement modification:

THRUSTER

- Reduce Load/Reps

- Sub Dumbbells  

ROPE CLIMBS

- Reduce Height/Reps

- 5 Strict Pull-Ups = 1 Rope

- 5 Toes To Bar = 1 Rope

- 6 Alternating Dumbbell Plank Rows = 1 Rope

BOX JUMPS

- Reduce Height/Reps

- Box Step-Ups

400 METER SANDBAG RUN

- Reduce Distance/Loading

- Sub Medball

- Sub Dumbbell Run

- Sub Plate Run

- 1,000m Bike (Any)

- 500m Row

- 300m Air Run   


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