Daniel For time: 50 pull-ups Run 400 meters 21 thrusters Run 800 meters 21 thrusters Run 400 meters 50 pull-ups ♀ 65 lb ♂ 95 lb
Scaling: Originally programmed in 2006, this Hero workout is structured as a pyramid. Reduce the reps and load in order to work through movements with minimal rest. Intermediate athletes can perform this workout as prescribed.
Beginner Option: For time: 25 assisted pull-ups Run 400 meters 15 thrusters Run 400 meters 15 thrusters Run 400 meters 25 assisted pull-ups ♀ 22 lb ♂ 35 lb