- RX -
5 sets:
On a 2:00 clock:
Max distance row
- Rest 2:00 between sets.

- INTERMEDIATE -
Same as Rx'd

- BEGINNER -
Same as Rx'd

1 set:
5 ring rows
10 knee push-ups
15 air squats
:15 hollow hold
:15 superman hold

1 set:
5 strict pull-ups or chin-ups
10 push-ups
15 air squats
:15 hollow hold
:15 superman hold

1 set:
5 strict chest-to-bar pull-ups
10 strict ring dips
15 air squats
:15 hollow hold
:15 superman hold

Post-workout:
3 sets:
20 GHD sit-ups
20 good mornings (35/45 lb)

1 set:
1:30 couch stretch/leg

5 sets:
On a 2:00 clock:
Max distance run
- Rest 2:00 between sets.

3 sets:
25 weighted hip extensions
10 strict toes-to-bars
- Use a weight on the GHD hip extensions that allow you to complete the reps in 2 sets or less.
- If you need to scale the strict toes-to-bars, get your toes up as high as possible without allowing your body to swing.
 

3 sets:
:30 single-arm ring plank hold (right arm)
:30 single-arm ring plank hold (left arm)
:30 L-sit hold
- Keep :30 intervals to 3 sets or less.
- Scale the plank hold by walking your feet forward and making your body more upright.
- Scale the L-sit hold by bringing the knees closer to your chest.
 

10 sets for calories:
:30 bike at 60 RPM
:20 bike at 70 RPM
:10 bike at 80+ RPM
1:00 bike at sub 60 RPM
- On a C2 Bike, Assault Bike, or Echo Bike.
- Treat the sub-60 RPM interval as recovery. Focus on breathing and preparing for the next set.

Part 1:

For time:
400 weighted step-ups (20 in)
- Use a 30/45-lb ruck.

Rest 5:00-10:00 between Part 1 and Part 2

Part 2:

2 sets for total reps:
2:00 weighted walking lunges
1:00 rest
2:00 weighted squats
1:00 rest
- Use a 30/45-lb ruck.

- This is week 8 in our preparation for the Hero workout Chad on November 11, 2023.
- Learn more, donate to the cause, and register for the event here.
- This extra work is meant to help you prepare for this workout; use weight and box height options that you'll use for the workout on 11/11/2023.