Name: Playbook - Claire Thomas - W4/D5 HERO WOD
Uploaded: 2024-02-02T19:19:09.671Z
Duration: 45 min
Description: W4/D5 HERO WOD

Another killer! Feeling good on this Friday! 95lbs, 30:11 ⏱️ Thankful for our heroes and our freedom 🇺🇸

Hannah

Angela

I felt like a fricken savage doing this workout!!!! Hell yeah!!! 💪🏻💪🏻💪🏻

Johanna

Forgot to start a timer but finished somewhere between 25-30 min. Those squats!! Used 95lbs…the last 10 reps each round were tough 😅

Did 200 meter row instead. I don’t have treadmill or bike

Jen Cook

Hannah 

Elysa

35:04
65# on squat
6.6 - 7.3 on treadmill
Happy to have finished lots of room for improvement!

Totally started with the intent of Rx’ing, but after the first round needed to scale! Super great workout, especially after doing Chad last weekend! I don’t think my legs are recovered yet 🤣

Amber Roumiguiere

Wow!! I opted for 400 m rows and 65 on the bar! RIP Captain 🇺🇸

Courtney Rodriguez

Wasn’t trying to be a “HERO” went way light and kept my depth

Ashley

35 minutes. Am i going to be able to walk tomorrow? 🫠

Brittney

Kayla

My knees and hips were not having sprints so I switched out sprints for bike intervals as fast as possible with resistance! It was a good burn! 👊🏻

Amanda Dunn

Kerry

Yesenia

Completed in 46 minutes! Used 80 pounds for squats 💪

Marcella

Another doozy. Feel good about finishing even with only 45lb

Patti Frost

I used an assault bike to sub for the treadmill sprints but let me tel you, I wasn’t doing no sprints on an assault bike. More like just slow and easy “running”. But I got all 7 rounds in and used 65 lbs for my squat reps.

Stefanie Dodson

I chose to do the assault bike instead of the treadmill and let me tell you, that was so hard. I wasn’t quite doing sprints, for sure. More like just “running”. Even and smooth on the assault bike. But I got in all 7 rounds with all squat reps. I used 65 lbs for my squats.

Katie

Kept putting it off. But finally found the courage to do it and pushed myself thanks to the other commenter in here. 32:02 with a little bit less running distance

Daneeka

Cassandra

I truly don’t know if the 400m run outside or the 29 back squats made me drip more. 🫠😮‍💨🔥

Brittany

Mayra

Holy sweat! 52 minutes total. I did do box squats for rounds 4-5. I found that I relaxed too much on them and my knees got sore. Went back to slow controlled squats and they felt a lot better.

Ashley Leehane

Did this one outside in the sunshine!! Got food and sweaty!

Jamie

I’m feeling sick 🤢 intense, but fun!

Victoria

Kristen

Rachel

I can't believe I completed this. I was prepared to drop the barbell and finish out air squats but each time I told myself 5 more, 4 more, etc. And each round pushed like crazy to the next. I feel so proud of myself today and grateful for Claire's program that pushes me every day.

Lisa

Lauren

🌶🥵🌶🥵🌶🥵🌶🥵
My personal TC goal was 30 mins…I got 29:25!!! Barely in the nik of time! (Honestly I saw a chick-Ashley on here saying she did it in 29 mins and I was like NO WAY!! That’s why I pushed myself, definitely possible and THANK YOU RANDOM PERSON FOR THE PUSH! KEEP KILLING IT!) Loved the challenge of pushing myself on the treadmill after those sucky squats!! (Squatted with 95#)

Kristal

Mentally challenging workout today. But we did it 💪🏻 41 min

Nicole

That one took all my mental fortitude. Pushed through it in 26 min! 95# squats. All those squats about did me in. 🤘🏻

sarah

Oh goodness. What a workout to recognize a HERO. 🙏🏻

Lindsay

I honestly didn’t think I would make all 7 rounds. It hurt but I did it! 🔥

Destiny

Roeland

Olivia Fenner

So. Good. Kilt me!! In the best way though!! Such a vigorous and fun set up!!

Audrey

Mckenna

I found that incredibly challenging to do, but feeling great after. Recommend listening to “2 legit to quit” while doing this workout haha.

Chantel

Week 4, Day 5: Freedom Friday

Every Friday (or 5th day depending on when you start this program) you will see a “Hero WOD.” I wanted to explain what this means, in case you aren’t familiar with the term. Hero WODs are traditionally workouts created in honor of heroes who have died in the line of duty. Many are named after men and women who lost their lives fighting in war, whereas others are men and women who died right here at home, defending and protecting their community as police officers, firefighters and paramedics.

So, why did I program Hero WODs into my app? To honor the fallen & to remember them in some small way. There is something so incredibly motivating & powerful when you workout in honor of somebody who has lost their life to protect others. These workouts are far from easy. But that’s the point! They are supposed to challenge you. They are supposed to hurt. Just when you find yourself wanting to give up or slow down, remember how lucky you are to be alive & to GET TO workout & to feel pain. The title of each Freedom Friday workout is the name of the hero who we will honor. I have provided specific information about the hero that today’s workout is dedicated to. It’s located in the details under each exercise. I encourage you to read this prior to starting the workout, so that you can feel even more inspired & grateful while you train. ❤️

Complete 7 rounds of the following 2 exercises as fast as you can.

First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush in Anbar Province, Iraq. He is survived by his father Colonel Tom Manion, mother Janet Manion, and sister Ryan Borek.

- Sprint for time, distance, or calories
- Increase speed as comfortable

Assault air runner/treadmill - sprint

- Begin with bar positioned on your upper back, feet shoulder width apart
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

Manion

W4/D5 HERO WOD

I’m back for round 3 of this amazing program!

Starting to train for a Spartan race and I thought these workouts would be perfect!!

Isma

Functional Body Plan Intro

Kendra Carson

Marsha Ross

I missed doing this kind of workout and feeling strong and energized 💪🏻 it's really fun!

Diana

W1/D1 BACK SQUATS + CONDITIONING

Love how these workouts are working on getting stronger, lifting heavier!

Abigail

W1/D2 PUSH PRESS + CONDITIONING

That sucked. I need to improve toes to bar

W1/D3 POWER CLEANS + CONDITIONING

I was not anticipating such a long run and a faster pace! Felt great!

Samantha Gonzalez

Jacquie

Natalie

W1/D4 ACTIVE RECOVERY/LISS

I’m an army wife. This hurts my heart to read. Thank you Corporal McGhee and your family for the ultimate sacrifice. The USA s truly the greatest nation on earth because of the brave 🇺🇸

Sarah

I’m sure I would’ve loved a LISS day today but the chips fell this way so I was sloooooow & steady. 125 for deadlifts, pushups on my knees, and step ups definitely happened throughout.

W1/D5 HERO WOD

I loved that one!! And it’s the first handstand I have done in a bit!!

Crystal

W1/D6 DEADLIFTS + CONDITIONING

Needed this rest day. Went to yoga also 🧘🏻‍♀️

Emmi

Due to a long tiring day, I'm declaring this as my rest day..😔

Lauren Hamilton

Longest week off due to being sick! Back at it now

W1/D7 REST

Crazy how a weekend off, with poor diet makes your endurance tank. Here’s to being back on track after being off 3 days.

Simple but gets the heart rate up. Love having heavy lifts and functional things.

Kari

W2/D1 FRONT SQUATS + CONDITIONING

Loved it! The 7 minutes of wall stands took me a bit

TRENT JOHNSON

After arm day in the gym 13hours ago I don’t know if I was ready for this. 😤🫥 95lbs for 5 reps on barbell bench press then dropped to 75lbs. Handstand hold didn’t happen in full, I tapped out at 2:21 and I’m ok with that today. 🫡

W4/D5 HERO WOD

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