“Dork”
(Actual Hero Workout)
6 RFT: (30:00 Cap)
60 Double Unders
30 Kettlebell Swings (24/16kg)
15 Burpees
Or
“Pork”
(Not actual hero workout, just run version of Dork)
6RFT: (30:00 Cap)
200m Run
30 Kettlebell Swings
15 Burpees
1. Core 😈 2. Fitness EMOM 28:00 0:30 Max KB Swings (24/16kg) / 0:30 Rest 0:30 Max Burpee to target (6”) / 0:30 Rest 0:30 Max Cal on Ski / 0:30 Rest 1:00 Rest Score is total reps across the 30:00 Extr
1. Quality Every 5:00 for 20:00 - 12 DB Floor Press - 12 DB Goblet Squat (w/ :01 pause) - 12 DB Arnold Press - 12 DB Romanian Deadlifts 2. Movement 15:00 AMRAP (just move at a steady, continuous pace)
1. Gymnastics For Time: (5:00 Cap) 50 Chest To Bar Pull-Ups *First set must be a max set, if you hit 50, keep going! 2. Fitness In pairs, working movement for movement, Partner “Double DT” 10RFT: (20: