"Chad" [HERO]
For Time:
1,000 Box Step-ups (20")
* L1: No Ruck
* L2: (30/20) Ruck
* L3: (45/35) Ruck
REPEAT FROM 11/11/23
- OR -
Hero Workout Of Your Choice [Browse Here]
KG | 13/9, 20/13
AGE GROUP
13-15 & 55+ | Same as class
Same as class
Today we have the option to perform “Chad” - a Veterans day tradition on CompTrain - or another Hero workout of your choice if you do not have the time for this longer workout. We have 3 weight options provided today of varying difficulty. If this is an athlete's first time doing “Chad” we recommend completing it as L1 or L2.
Score | Time
Step Ups | We want to be sure we are hitting the standard. Full lockout at the top of each rep.
Chest Up
When performing box step-ups, maintaining an upright chest is key to proper form and maximizing efficiency. Keeping your chest up helps engage your core, protect your lower back, and distribute the workload evenly across your legs. Focus on driving through your heel and standing tall at the top of each rep. Avoid leaning too far forward or letting your chest drop, as this can cause strain on your lower back and reduce the effectiveness of the movement. Keeping your core tight and your chest up ensures safe, strong, and efficient step-ups!
STEP UPS
Reduce Reps
Reduce Load
Reduce Height
Today's workout is a 90 minute cap, the Lesson Plan will be based off of a 105-minute class.
(0-3 minutes)
Whiteboard Brief
(3-9 minutes)
General Flow 0:20-0:30 Each
N/A
N/A
(9-15 minutes)
Practice Round
Break
Workout adjustments if needed
(15-105 minutes)
Look For
Post Workout Clean Up & Chat (105)
N/A
MINDSET
Epictetus - "He is a wise man who does not grieve for the things which he has not, but rejoices for those which he has."
- Wisdom lies in appreciating what you have, rather than lamenting what you lack.
