April 6th


Download the week

"Severin" [HERO]

For Time: 

50 Strict Pull-ups

100 Hand Release Push-ups

5k Run 

Time Cap: 45 Minutes 



Complete workout with weighted vest. (#20/#14)

For the Coach

Resource Drive

Workout Overview


Athletes will need to complete the workout in order. The first 2 movements will come down to stamina while the run will come down to proper pacing. This is a repeat from 6.28.22.


Score | Total Time.


Strict Pull-Ups | Completed in 5:00 or less.
Hand-Release Push-Ups | Completed in 7:00 or less.
Run | Completed in 30:00 or less.

The One | Teaching Focus

With today’s 5K run, you’ll want to create the most efficient run route possible for your athletes It’s best to target at least 1 mile loops that your athlete can complete, but you’ll want to make sure you’re able to keep eyes on your athletes throughout the run.


Strict Pull Ups
Reduce Reps
5:00 Time Cap
Banded Strict Pull-ups
Ring Rows
Alternating Dumbbell Rows

Hand release push ups
Reduce Reps
7:00 Time Cap
Elevate Hands (Regular Push-Ups)

5,000 Meter Run
Reduce Distance
30 Minute Cap
6,250m Row
5,000m Ski
12,500m Bike (Any Bike)
3,750m Air Run


Note: This hero workout is traditionally done with a weight vest but we will do it without one today.

Lesson Plan
(0-3 minutes)

Whiteboard Brief

  • Provide workout overview
  • Review stimulus notes
  • Provide mods & subs overview
  • Ask for injuries & limitations

General Warm-Up
(3-11 minutes)

Progressive Warm  

  • :15-:20 each
  • Arm wraps
  • Arm swings
  • Quad pulls
  • Knee pulls
  • High knees
  • Shoulder taps
  • Upward dog press ups
  • Alternating spidermans
  • Inchworms with a push up
  • Dead hang from rig
  • Scap pull ups
  • Jumping negative pull ups
    Modify to ring rows
  • Strict pull ups
    Modify to ring rows
  • 100m Ru

Specific Warm-Up

Primer serves as specific warm up today


  • N/A

(11-15 minutes)

Practice Round 

  • 5 Strict Pull-Ups
  • 5 Hand-Release Push-Ups
  • 200m Run


Workout adjustments if needed

(15-60 minutes)

Look For

Strict pull ups


Send the elbows back and down, not out and wide.

Hand release push ups


In the HRPU, the hips should leave the ground first. It should not be a “rolling” or “worm” push up.



With the volume of today’s run, help athletes modify the distance appropriately. If they want to challenge themselves and complete the full 5K, but struggle with the distance, encourage a run/walk/run cadence.

  •  Post Workout Clean Up & Chat (60 Minutes)

Additional Elements

Home Workout

For Time:
50 Alternating DB plank rows
100 Hand Release Push-ups
5k Run Time Cap: 45 Minutes


“Pursue one great decisive aim with force and determination.” – Carls Von Karlswich

Are we trying to do too much?We are an ambitious group. The growth mindset. The hunger mindset. It is rare for us to come up short on effort. But the emphasis of this quote is not on the back, but the front. “One great decisive aim”. What it hones in on, is the factor of choice.To be able to stand in a room with a thousand doors, and be able to close 999 of them.
It can be ironically be far more challenging to *not* do something… than to do it.

Together let’s take a step back today, and boil things down the basics. What are we after?
Sometimes less can be more.

After Party

Mobility Flow
2:00 pigeon each side
2:00 couch stretch each side
2:00 forward fold

Have questions?

Reach out!

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