HERO Team W.O.D. Friday 1/15/21


HERO Team W.O.D. Friday 1/15/21

“Tell me and I forget. Teach me and I’ll remember. Involve me, and I’ll learn.” – Benjamin Franklin

The musician doesn’t learn by listening. The musician learns by playing. It’s how the mind, in its ever plastic state, adapts. It responds to application.

In Edgar Dale’s “Cone of Learning”, we learn:
10% of what we read.
20% of what we hear.
30% of what we see.
50% of what we hear and see.
70% of what we say and write.
90% of what we actually participate in.

Information without application, is knowledge.

Information with application, is wisdom.

Team Conditioning WOD – 35 min cap

Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, NH, died Jan. 10, 2015 in DeLand, FL, during military parachute training. Marston was assigned to an East Coast-based SEAL Team and served in the Navy for six years.

Marston is survived by his girlfriend, Christine Clark; parents, Bill and Nancy; three siblings, Chris, Jeffrey, and Emily; and many other friends and family members.

***We aim to complete different Hero workouts when we can, to honor the lives of our fallen soldiers and the sacrifices they and their families have made fighting for our country and defending our freedoms. These workouts are typically more skilled, have heavier weights, or have more volume than a typical workout. Plan accordingly. If you find that you are feeling sorry for yourself during the workout, refocus your mind and think about how it is nothing compared to what these soldiers and their families have been through. Let’s honor them.

*Teams of 2

10 Rounds Each:
1 Deadlift (335/225)
10 Toes to Bar
15 Bar Facing Burpees

*Switch After Full Rounds

WORKOUT BRIEF [0:00 – 5:00]

  • This is a team version of the Hero workout “Marston”
  • The rep scheme (1-10-15) honors the date of Blake’s passing, which was this past Sunday
  • Athletes will switch after completing full rounds
  • Time is called when 20 total rounds (10 each) are finished
  • We expect these rounds to take around 1:10-1:30 to complete
  • If teams are able to maintain a 1:30 average pace, they’ll make it under the 30 minute cap


  • The original weight in “Marston” is a very heavy 405/285
  • We have reduced this weight to a load that is still heavy, but manageable for a class setting
  • Dropping weight also makes more plates available for bigger classes
  • This should feel heavy off the ground for athletes, but still allow for good technique
  • Each athlete can have their own bar if needed for social distancing


  • Choose a variation that you can complete within 1-3 very quick sets

GENERAL WARM-UP [5:00-12:00]
2 Rounds
30 Seconds Alternating Bird Dogs Video
30 Seconds Inchworm to Push-up Video
30 Seconds Arch Hold Video
30 Seconds Hollow Hold Video
30 Seconds Straight Leg Sit-ups Video

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

DEMO VIDEO: Click Here

TEACHING [12:00-20:00]
The Arch

  • In the toes to bar, let’s look to nail the arch position
  • Getting a good arch makes it easier to get the toes up to the bar
  • Rushing or missing the arch can limit our power and fatigue the hip flexors and abs more
  • Think about pulling the chest through and reaching tight legs back
  • We’ll practice with static holds on the ground and on the bar before we get more dynamic

Movement Prep

  • 15 Second Arch Hold on Ground
  • 10 Second Arch Hold on Bar
  • 10 Scap Pull-ups Video
  • 5 Kip Swings
  • 3 Knees to Chest
  • 3 Toes to Bar

Natural Arch

  • On the theme of arches, let’s look to maintain the natural arch in our lower back when deadlifting these heavier weights today
  • We can do this during our set-up by pulling up on the bar without lifting in to pull our body into position
  • This is also known as taking the slack out of the bar
  • Take a look at the Daily Video for a visual of this teaching point

Movement Prep

  • 20 Seconds Romanian Deadlifts
  • 20 Seconds Regular Deadlifts
  • Build to Workout Weight

PRACTICE ROUND [20:00-25:00]
1 Round
Each Partner With Workout Weight:
1 Deadlift
3 Toes to Bar
5 Bar Facing Burpees

STRATEGY + WOD [25:00-60:00]

  • Look to move with a purpose when it’s time to go, as you’ll be resting when your partner is working
  • To give you an understanding of work and rest times, these rounds will likely take somewhere around 1:10-1:30 to complete
  • Set your back on the deadlift to ensure a good single rep each round
  • You have 100 total toes to bar – break these up into a few sets from the beginning if you know you’re going to break at some point in the workout (Example: 5-5 or 4-3-3)
  • The burpees are about pure effort – push the pace knowing you’re about to rest


  • Regular Burpees
  • Dumbbell Facing Burpees


  • Reduce Reps
  • Feet as High as Possible
  • Knees to Elbow/Chest/Waist
  • Toes Raises Video


  • 15 Double Dumbbell Deadlifts
  • 20 Single Dumbbell Deadlifts Video

Extra Work 1

Body Armor
3 Giant Sets:
1 Minute Wall Sit
20 Double Dumbbell Bent Over Rows
30 Hip Extensions

Rest 2 Minutes Between Sets

Extra Work 2

3 Sets:
15 Weighted AbMat Sit-ups
30 AbMat Sit-Ups (No Weight)

Rest As Needed Between Sets