04/30/2021

HERO WORKOUT

"THE CHIEF"

5 SETS

AMRAP x 3 MINUTES

3 Power Cleans (135/95)|(95/65)

6 Push-ups

9 Air Squats

-Rest 1:00 b/t Sets-

ADJUSTING

*Reps, Loading, Volume*…

Strength -- For the new athletes make sure to give them a path to walk during this 15:00. They should be working up to a

Moderate 2-3 Rep Power or Hang Power Clean. I would encourage my athletes to complete one set every 1:30 or 2:00.

This will give them time to grab weight and increase, time to rest, and give you time to get in there and do some coaching.

Workout -- Push-Up volume will begin to sneak up on athletes after a few rounds so you can either cut the number down to

4 from the beginning or have modification options on stand by that athletes can quickly switch to. Athletes will also want

to load the bar with a weight they can compete unbroken every time they get hands on.

*Movement Adjustments*...

Clean -- Athletes unable to pull from the floor can default to a Hang Clean. If unable to get into the FR position the athlete

can also switch to a Snatch or a Back Squat from the rig.

Push-Ups -- Adjust athletes to a Box Elevated Push-Up, Banded Push-Ups, or Knee Push-ups. If unable to Push horizontally

see if adjusting to a DB Strict Press can be done.

Air Squats -- If unable to Squat below parallel the athlete can Box Squat, Lunge, or Split Squat. You can also have athletes

complete Up-Downs or 40 Mountain Climbers.