"HIDALGO" / For time:
Run 2 miles
Rest 2 minutes
20 squat cleans
20 box jumps
20 overhead walking lunges with a plate
20 box jumps
20 squat cleans
Rest 2 minutes
Run 2 miles
If you've got a 20-lb vest or body armor, wear it.
♀ 95-lb barbell, 20-inch box, 25-lb plate
♂ 135-lb barbell, 24-inch box, 45-lb plate
Post time to comments.
U.S. Army First Lieutenant Daren M. Hidalgo, 24, of Waukesha, Wisconsin, assigned to 3rd Squadron, 2nd Stryker Cavalry Regiment, based in Vilseck, Germany, died on Feb. 20, 2011, in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked his unit with an improvised explosive device. Two weeks before his death, he was hit by an earlier explosive device. Despite his injuries, he stayed in country and on patrols rather than return home. He is survived by his father Jorge, mother Andrea, brothers, Miles and Jared, and sister Carmen.
Stimulus and Strategy:
Happy New Year's Eve! Today’s workout is a Hero. If you have completed this workout in the past, look at your previous score to help navigate today’s attempt. Before the start of this workout, take a brief moment to remember why you are doing it — everybody has their own reasons. As always with a Hero workout, this is going to be a grind. Choose movement variations and loadings that allow you to keep moving.
Scaling:
Reduce the loading of the barbell and plate. Reduce the distance of each run. Reduce the reps of each movement.
To reduce the complexity of the squat cleans, perform a hang squat clean. For the box jumps, reduce the height of the box. For the overhead walking lunges, perform walking lunges with a single dumbbell in the goblet position.
In case of injury or limitation, for the run, perform 3,200/4,000 meters on the rower or ski erg or 7,000/10,000 meters on the Echo bike. For the squat cleans, perform power cleans, plus a front squat, or power cleans if there is a squatting limitation. For the box jumps, perform box step-ups. For the overhead walking lunges, perform walking lunges with no weight.
Intermediate option / For time:
Run 2 miles
Rest 2 minutes
20 squat cleans
20 box jumps
20 overhead walking lunges with a plate
20 box jumps
20 squat cleans
Rest 2 minutes
Run 2 miles
♀ 65-lb barbell, 20-inch box, 15-lb plate
♂ 95-lb barbell, 24-inch box, 25-lb plate
Beginner option / For time:
800-meter run
Rest 2 minutes
15 hang squat cleans
15 box step-ups
20 walking lunge steps
15 box step-ups
15 hang squat cleans
Rest 2 minutes
800-meter run
♀ 35-lb barbell and a 12-inch box
♂ 45-lb barbell and a 20-inch box
Coaching cues:
During the overhead walking lunges, press the plate into the sky. Think about the biceps being in line with the ears as you press up and pull back on the plate.