"Team Chuck Heavy" [HERO]
For Time:
1 Mile Row
100 Push-ups
1 Mile Run
100 Thrusters @weight(45/35)
1 Mile Row
* Teams of 2
* Split: Rows & Runs. Switch every 200 (4x Each)
* Together: Push-ups & Thrusters
* Each partner has own barbell. Can work at the same time on both stations. First partner to finish can advance to next station.
Time Cap: 40 Minutes
KG | 20/16
AGE GROUP
13-15 & 55+ | Same as class
For Time:
1 Mile Row
100 Push-ups
1 Mile Run
100 Thrusters, @weight(45/35)
1 Mile Row
Time Cap: 40 Minutes
This team workout combines cardio, strength, and coordination. You and your partner will split the rows and runs, switching every 200 meters to keep the pace high. For the push-ups and thrusters, you can work at the same time, each using your own barbell. The key is to communicate and move efficiently through the shared movements—push each other to stay strong and keep the momentum going. The first partner to finish each station can move ahead, so aim to stay synchronized and finish as fast as possible!
Score | Time to complete work
Run | 10:00 or less.
Row | 7:00 or less.
Push Up | 15 Reps each minute, 7 min to clear the station.
Thruster | 15 Reps each minute, 7 min to clear the station.
Keeping the Body Tight in Push-Ups
Today’s focus is on maintaining a tight, engaged body throughout the entire push-up movement. Keeping your body tight ensures proper form, maximizes strength, and reduces the risk of injury. By engaging your core, glutes, and legs, you create a solid plank position that allows for more efficient and effective push-ups. This full-body tension helps you move smoothly as a single unit, improving overall performance.
1,600 METER ROW
7:30 Time Cap
3,200m Bike Erg
80 Calorie Echo Bike
1,200m Ski
1,200m Run
6:30 Moderate Effort on Treadmill/Runner*
PUSH UPS
Reduce Reps
Hand Release Push-Ups
Box Push-Ups
Dumbbell Bench Press
1 MILE RUN
10:00 Time Cap
2,000/1,800m Row
1,600/1,440m Ski
100/80 Calorie Echo Bike
4,000/3,600m Bike Erg
8:00 Effort on Treadmill/Runner*
THRUSTER
Reduce Loading
Reduce Reps
Thruster to Target
Sub Dumbbell(s)
Sub Front Squats
Sub Push Press
2x Air Squats
INDY VERSION
For Time:
1 Mile Row
100 Push-ups
1 Mile Run
100 Thrusters @weight(45/35)
1 Mile Row
Time Cap: 40 Minutes
(0-3 minutes)
Whiteboard Brief
(3-9 minutes)
Line drill warm up 25’ each
Push Up | tell, show, do, check
(9-14 minutes)
Thruster | tell, show, do, check
N/A
(14-20 minutes)
Practice Round
Break
Workout adjustments if needed
(20-60 minutes)
Look For
Post Workout Clean Up & Chat (60)
Zone 2
30-60 Minute Bike Erg (RPE 2-3)
MINDSET
Yogi Berra
"You got to be careful if you don't know where you're going, because you might not get there."
Without clear direction, you risk wandering aimlessly; set goals to ensure you reach your desired destination.
