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WOD Wednesday 20th May

Hero #3


This is a new one for us! The "Chuck" Hero WOD is an Australian Hero WOD dedicated to PTE Chuck who was serving with the Special Operations Task Group when he tragically lost his life in a helicopter crash in Afghanistan, on 21 June 2010.

10 Rounds for Time:

Push-Ups (3-6-9-12-15-18-21-24-27-30 reps)

Strict Pull-Ups (1-2-3-4-5-6-7-8-9-10 reps)

Strict Dips (2-4-6-8-10-12-14-16-18-20 reps)

Strict Chin-Ups (10-9-8-7-6-5-4-3-2-1 reps)

Pistols (5-5-5-5-5-5-5-5-5-5 reps)

Round 1= 3 pushups, 1 pull-up, 2 ring dips, 10 chin-ups, 5 pistols.

Round 2= 6,2,4,9,5 etc etc until 10th round.

A PULL-UP is our normal overhand grip and a CHIN-UP is a reverse or underhand grip! In both instances these are STRICT.


Push-ups - scale to off box or bench

Strict Pull-Ups - scale to using bands or ring pulls

Strict Dips - dip off bench or box, use bands for rings or banded tricep pushdown x2)

Strict Chin - Ups - Scale to bicep curls or plate curls x2

Pistols- scale to airsquats x2 or single leg step ups on a box


Ideally complete before the workout.

1) Overhead Squat 5-5-5-5-5

2) 3 rounds of:

10min BIKE or ROW

rest 5mins

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