May 21

Sisson [HERO]

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"Sisson" [HERO]


1 Rope Climb (15')

5 Burpees

200 Meter Run



1 Legless Rope Climb (15')

5 Burpee Box Get-overs, 30/24"

200 Meter Run

For the Coach

Resource Drive

Workout Overview


We've got a hero workout today and it's meant to be very cyclical and smooth consistent movement through each round. There isn't much here to slow us down, so putting that head down and moving is the name of the game. Athletes should aim for about 10 rounds today, meaning we're moving at a pretty sustainable pace and if we have some extra energy in the last 4:00, we should kick it up a notch for at least two more rounds.


Rounds and reps completed.


Rope Climb | Less than :30
Burpees | :30 or less of work.
Run | About 1:00 of work.

The One | Teaching Focus

Sequence of the rope climb
Focus specifically on the sequence of 1. Reach 2. Tuck 3. Clamp 4. Stand.


Rope Climb
Reduce Height
Reduce Reps
2 Lay to Stand Climb
3 Strict Pull-Ups = 1 Rope
4 Alternating Dumbbell Plank Rows = 1 Rope
5 Ring Rows = 1 Rope
5 Toes To Bar = 1 Rope

Reduce Reps
Box Jumps(Time)
Effort on Any Machine

Reduce Distance
1:00 Cap
250/225m Row
160/140m Ski
500/400m Bike
150m Air Run


For today’s hero workout, it’s important to bring attention to the reason for performing hero workouts and the particular person this workout is written in honor of.

There shouldn't be much need for room logistics.  Transitions should be easy and smoothe through the whole workout.

Lesson Plan
(0-3 minutes)

(0-3 minutes)

Whiteboard Brief

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

General Warm-Up
(3-9 minutes)

(3-11 minutes)

General Flow & Run Prep

  • 0:30 samson strenth (right)
  • 0:30 samson stretch (left)
  • 0:30 downward dog + foot pedal
  • 0:30 scorpions
  • 100m run
  • 0:20 quad pulls
  • 0:20 worlds greatest
  • 0:20 knuckle draggers
  • 0:20 high kicks
  • 0:20 bunny hops
  • 020 broad jumps
  • 0:20 A skips
  • 0:20 butt kicks
  • 0:20 high knees
  • 200m run

Specific Warm-Up
(9-21 minutes)

(11-23 minutes)

Burpee Prep

  • 3 step back, step up burpees
  • 3 step back, jump up burpees

Focus on feet landing flat, outside the hands

  • 3 jump back, jump up burpees

Rope | tell, show, do, check

  • Progression
  • 4 Reps ring rows
  • 2 Reps stand to stand
  • 4 Reps jumping rope pull ups
  • 4 Reps jumping rope pull up with knee tuck
  • 5 rep Reach

Standing to reach and grasp

  • 5 rep Tuck

Grasp and tuck knees to chest

  • 5 rep Clamp

Grasp, tuck knees, clamp feet

  • 5 rep Stand

Grasp, tuck knees, camp feet, stand tall

  • 2 Reps workout movement

(21-33 minutes)


(33-39 minutes)

(23-29 minutes)

Practice Round

  • 1 Rope Climb
  • 3 Burpees
  • 100m Run


Workout adjustments if needed

(39-55 minutes)

(29-49 minutes)

Look For

  • Rope climb

Continue to reinforce the sequence of reach, tuck, clamp, stand.

  • Burpee

Landing. Land with the feet flat and outside the hands.

  • Run

Completing within time frame. If athletes are struggling to complete the run within the time frame, and being able to jump right into the next round encourage them to pull the distance back.

  • Post Workout Clean Up & Chat (49-60 Minutes)

Accessory Work

Additional Elements

Home Workout

3 Devils PRess
5 Burpees
200 Meter Run


“Head, Heart, Hands.” - Jim KwikEvery action originates as a thought in our head. But from there, thoughts of course don’t just materialize into existence in front of us. It doesn’t go “head to hands”. There’s a step between that decides if it’s going to actually happen: heart.

It’s the emotional connection. Our level of buy-in. We could have the most grandiose plan of all time, but if we aren’t bought in with our heart in full… we know it will never work.

It’s less about what we’re doing, and more about why we’re doing it. Our success is less about “which path”, and more about the level of commitment we bring to it.

As we move through our day, let’s consider this concept of Head, Heart, Hands. If we find ourselves struggling with something… a specific career, a relationship, a lifestyle… What is causing it? Are we bought in?

Head, Heart, Hands.
Our reasons are what will reap our results.

After Party

5 Rounds
1:00 Hard Bike
20 Hollow Rocks

Have questions?

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