Heroes for Heroes Workout

12 Classic Hero Workouts

Save the Date! Friday, April 25, 2025

Everyone is welcome! Register by March 28, 2025 to get your shirt!

2025 Workout Schedule

*Scaling options are available for all workouts. Workouts subject to change.

  • 30 Rounds

    5 Wall Balls 20/14
    3 HSPU
    1 Power Clean (225/155#)

  • 6 Rounds

    24 Squats
    24 Push Ups
    24 Walking Lunge Steps
    400 Meter Run

  • Complete as many rounds in twenty minutes as you can of:

    2 Muscle ups
    4 HSPUs
    8 KB Swings

  • 4 Rounds for Time

    400 Meter Run
    24 Back Squats 185/135#
    24 Jerks 135/95#

  • 100 Thrusters
    5 Burpees Every 1:00

  • 3 Rounds, 17:00

    1 minute Burpees
    1 minute Power Snatches 75/55
    1 minute Box Jumps 24/20"
    1 minute Thrusters 75/55
    1 minute C2B Pull Ups
    1 minute Rest

  • 5 Rounds for Time

    400 Meter Run
    30 GHD Sit Ups, Sit Ups
    15 Deadlifts 250/165 #

  • For time:
    50 Pull Ups
    400 m Run
    21 Thrusters 95#
    800 m Run
    21 Thrusers 95"
    400 m Run
    50 Pull Ups

  • 75 Snatches 75/55 #

  • 21-15-9-9-15-21
    Deadlift (225/155#)
    Burpees

  • 3 Rounds for time

    30 Cleans (95/65#)
    30 Pull Ups
    800 meter run

  • 50-40-30-20-10
    Wall Balls
    Box Jumps
    Kettlebell Swings

Questions? Email jason@pspohio.com for more info.

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Heroes for Heroes T-Shirt & Tank Top

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