CLASS 043 BEGINS FEB 1 - GET YOUR SPOT!

HERO WOD | STIRLING

by Amy Petersen

THE HERO

Lieutenant-Colonel Sir Archibald David Stirling, DSO, OBE (15 November 1915 – 4 November 1990) was a Scottish officer in the British Army and the founder and creator of the Special Air Service (SAS). Under his leadership, the SAS carried out hit-and-run raids behind the Axis lines of the North African campaign. He saw active service during the WW2 until he was captured in January 1943. He spent the rest of the war in captivity, despite making several attempts to escape.

WORKOUT NOTES & MODIFICATIONS

This is A LOT of volume, to be upfront. While you don't build up to more strength and endurance if you don't tackle MORE first, be wise here. For many casual athletes, a total of 592 lunges is just not on their bingo card.

If you're a Life or Forward athlete (or you just don't have that in your tank today), it's perfectly OK to what you can do -- whether that's doing the workout without a ruck, or by lowering the rounds to something that feels more manageable for your fitness level. (If you're considering that, I recommend 2-3 Rounds and counting your lunges as a Soft Count exercise.) Scale appropriately. The work counts towards your Challenge credit, as long as work is done.

Unbroken push-ups means how many you can do without stopping. For each round you do, complete as many push-ups as you can, then move to lunges. 

Muscle is built slowly over time, not all at once. We workout hard today to fight for tomorrow.

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.

 

THE WORKOUT:

8 x Rounds for Total Reps

  • *Ruck weight by bodyweight. Over 150# 30lb/Under 150# 20lb)

This workout was originally part of GORUCK Memorial WODS in 2022

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