For TimeMetconBenchmark45:00

Unknown Heroes

Weightlifting

Gymnastics

Solo

Target Effort:

RPE 9/10

Workout Details

For Time

45:00

Note: Weighted vest: 20 lbs (14 lbs for women)

1Focus on proper form to prevent injury, especially in complex movements like Curtis P’s and Wall Climbs.
2Break down more difficult movements if you feel fatigued (e.g., scale Push-Ups to Knee Push-Ups or Pike Push-Ups).
3Pace yourself on the high rep portions, especially Burpees and Wall Ball Shots.
4Keep transitions between movements quick to minimize rest time.

Technical Focus

Monitor shoulder stability during overhead movements

2 rounds

Moderately lighter weights and volume adjustments.

1
front squat
Weight: 75/55 lbs (34/25 kg)
2
pull up
Banded Pull-Ups
3
deadlift
Weight: 75/55 lbs (34/25 kg)
4
push up
Knee Push-Ups or Pike Push-Ups
5
shoulder to overhead
Weight: 75/55 lbs (34/25 kg)
6
squat clean
Weight: 75/55 lbs (34/25 kg)
7
burpee
8
clean and jerk
Weight: 75/55 lbs (34/25 kg)
9
toes to bar
Knees-To-Elbow
10
double under
Single-Under
11
power snatch
Weight: 75/55 lbs (34/25 kg)
12
broad jump
13
wall ball
Weight: 16/10 lbs (7/5 kg)
14
box jump
Box Step-Ups if needed
15
row
Calorie Row (scaled) excluding 50% of total or rowing instead of calories
16
overhead squat
Weight: 75/55 lbs (34/25 kg)
17
kettlebell swing
Weight: 35/20 lbs (16/9 kg)
18
kettlebell snatch
Weight: 35/20 lbs (16/9 kg)
19
kettlebell swing
Weight: 35/20 lbs (16/9 kg)
20
thruster
Weight: 75/55 lbs (34/25 kg)

Considerably lighter weights and alternative movements for beginners.

1
front squat
Empty Barbell or Bodyweight Front Squats
Weight: 45/35 lbs (20/16 kg)
2
pull up
Ring Rows or Assisted Pull-Ups
3
deadlift
Empty Barbell or Bodyweight Deadlifts
Weight: 45/35 lbs (20/16 kg)
4
push up
Knee Push-Ups or Elevated Push-Ups
5
shoulder to overhead
Empty Barbell or Dumbbell Presses
Weight: 45/35 lbs (20/16 kg)