HERO WOD | SIMS

by Amy Petersen May 04, 2025

In memory of Staff Sergeant Clifford Chester Sims

THE HERO

Staff Sergeant Clifform Chester Sims "was a man who grew up homeless, eating spare milk and donuts from strangers, and gave his life so his fellow soldiers could survive one of the most vicious battles of the Vietnam War.

Army Staff Sgt. Clifford Chester Sims of the 101st Airborne Division was leading his squad away from a burning ammunition dump just outside the city of Huế on Feb. 21, 1968 when he heard the distinct sound of a booby trap going off. He yelled for his soldiers to get back, then he flung himself on the device, taking the full impact of the blast.

Sims saved the lives of at least three of his squad and two of the company headquarters by absorbing the shock of the blast himself,” wrote 1st Lt. Cleo Hogan, Sims’ commander, in an eyewitness statement supporting his Medal of Honor bid. “SSG Sims made the greatest sacrifice a soldier can make … and no mark of tribute can be too great.”

From https://taskandpurpose.com/

WORKOUT NOTES & MODIFICATIONS

This workout is scalable for all fitness levels, but built to be challenging, intense, and relentless. If the rep count feels too large (or to small) for your needs, feel free to innovate. The only way you can break this workout is to not do it.

Format: EMOM – Every Minute on the Minute
Duration: 45 Minutes
Equipment: Ruck, sandbag, kettlebells, or bodyweight alternatives. Regardless of what the workout calls for, scale accordingly.

3 Blocks of EMOM / 15 Minutes Each

EMOM = Every Minute On the Minute. Complete the number of reps within one minute and rest for the remainder. We highly recommend a workout timer app that supports EMOM.
Each block = 5 movements cycled EMOM-style
Rotate through 5 different minutes (stations) 3 times
This is a great group workout if you can wrangle some friends to join you!
Choose your weight based on your level, but move with purpose. If the exercise just notes "weight," use whatever weight is right for you. The movement cues will be the same with any weight.

REMINDER:

Soft count: 1, 2, 3, 4 ... this is when both (or all) limbs perform the exercise at the same time.
Hard count: 1, 1, 2, 2, 3, 3, 4, 4...this is when only one limb does work at a time.
Each Side: Do all reps on one side before switching to complete all reps on the other side.

WARMUP

5-min bodyweight walk, ruck, or jog

THE WORKOUT:

EMOM BLOCK 1 x 3 ROUNDS | COMPLETE REPS THEN REST FOR REMAINDER OF MINUTE

10 x reps	*Weight Push Press**
8 x reps	Sandbag Deadlift	Bodyweight Alternative
15 paces	Bear Crawl
10 x reps	Sandbag Front Squats	Bodyweight Alternative
10 x reps	*Weight Sit-Ups**	Bodyweight Alternative

OPTIONAL: Rest 1 MIN

EMOM BLOCK 2 x 3 ROUNDS | COMPLETE REPS THEN REST FOR REMAINDER OF MINUTE

10 x reps	*Weight Curls**
10 x reps	KB Swings
8 x reps	Push-Ups
6 x reps	*Goblet Lateral Weight Lunge**	*Hard Count*
10 x reps	Dead Bugs	*Hard Count*