• Home
  • WOD Access
  • FAQ
  • EQUIPMENT
  • Blog
  • About
  • Contact
    • Facebook
    • Instagram
    • Pinterest
    • Twitter

Hiit Mamas

Drop Your Excuses To The Floor

Wednesday 02.20.13

Hero WOD

Complete as many rounds as possible in 45 minutes of:
Run 800 meters
80 Squats
8 Pull-ups (jump up, slow down or reverse pull-ups)

This WOD is called a Hero WOD because it is done in honor of a fallen soldier. This WOD was created in honor of U.S. Army Captain John D. Hortman, 30, of Inman, South Carolina, who died on August 8, 2011, in Fort Benning, Georgia, in a helicopter accident during a military training exercise. When you feel like you can’t go on and are only 10 minutes into this, think of the soldiers and what they push themselves through every day for us and keep going!
90 DAY CHALLENGE: DAY 45
Vi-shake
no caffeine
no soda
only fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce refined sugar intake
drink at least 3 glasses of water a day
Tweet
Pin
Share
0 Shares

Tagged With: AMRAP, Hero, pull-up, run, squat 75 Comments

« Previous post
Next post »

Comments

  1. Heidi Gallagher says

    February 20, 2013 at 11:24 am

    Muscle Moms In The Morning
    Heidi, Tatum, Katie, Donna
    6 rounds- Great workout!!!

    Reply
  2. Denise says

    February 20, 2013 at 11:43 am

    5 rounds plus 800 m run and 10 squats. My quads are screaming at me for the extra leg workout after WOD yesterday. Those squats were tough today!

    Reply
  3. Jen Morse says

    February 20, 2013 at 12:00 pm

    It's pouring rain and blowing a gale, these are the days I wish I had a treadmill!! Oh well, I will pick something from my wod hopper and do this another day!
    Good luck ladies!

    Reply
  4. aj says

    February 20, 2013 at 1:33 pm

    Altogether- 2.54 miles, 400 squats and 40 pull ups (jump up, slow lower) on a tree:) lol yes, I was running outside and found the perfect tree:)

    Reply
  5. aj says

    February 20, 2013 at 1:34 pm

    5 rounds- I knew I was forgetting something! 🙂 that workout wore me out! 🙂

    Reply
  6. Bethany Ingram says

    February 20, 2013 at 1:43 pm

    Did a long run yesterday, so broke it up into 400m row, 40 squats, 4 pull up then .25mi run, 40 squats then 4 pull up = 1 round. Total 5 and 1/2 rounds. Good one

    Reply
  7. Mjordan says

    February 20, 2013 at 1:52 pm

    5 rounds. As a helicopter pilots wife, especially to a deployed sailor, may God bless all of our military and bring them home safe!

    Reply
  8. James Family says

    February 20, 2013 at 2:15 pm

    6 rounds as rx'd
    Loving all the wod this week, keep them coming.

    Reply
  9. Nicole says

    February 20, 2013 at 2:32 pm

    7 rounds, YIKES that was hard! 3.5 miles, 560 squats and I had to substitue push ups for pull ups – the pull up machine was 1/2 way accross the gym, finished about 10 seconds over 45min. GREAT KILLER workout!

    Reply
  10. Roseanne Gies says

    February 20, 2013 at 2:36 pm

    5 rounds! HOLY WOD!! That was a good one!!!

    Reply
  11. Kim Reynolds says

    February 20, 2013 at 2:47 pm

    4 rounds, but loved it!! I'm a slow runner!

    Reply
  12. Tiffani Leavitt says

    February 20, 2013 at 3:58 pm

    Only had 20 minutes this morning, but went 5 seconds over to complete 3 rounds. Awesome job to all those completing 45 minutes – I'm dripping after just 20.

    Reply
  13. Joy Helgren says

    February 20, 2013 at 4:30 pm

    6 rounds as Rxed except each run was 820m and had extra time at the end for another 400! Great workout! Love the burn!!!

    Reply
  14. Ian and Amy says

    February 20, 2013 at 4:44 pm

    6 rounds + 400 meters
    I had to talk myself into finishing! So glad I did 🙂

    Reply
  15. Jana Pace says

    February 20, 2013 at 4:48 pm

    Raining today. Subbed this day from 2012. 23:04. Will do this on Saturday. A big Thank You to those that serve in the military.

    Reply
  16. jennyt says

    February 20, 2013 at 5:06 pm

    5 rounds + 200m
    subbed 50# standing lat pull downs for pull ups.

    Reply
  17. Karen says

    February 20, 2013 at 5:25 pm

    went 15 seconds over to complete 4 rounds plus 800 meter run. i did change it though:
    800 meter run
    80 core exercises (crunch, reverse crunch, plank, etc)
    40 squats
    8 tricep dips

    i feel like I need more core exercises.

    Reply
  18. Kati Swanson says

    February 20, 2013 at 5:31 pm

    6 rounds, push ups for pull ups. Had a hard time because kids needed my attention. :). They don't want me to be fit, apparently. Thank you for the workout!

    Reply
  19. SarahMC says

    February 20, 2013 at 6:14 pm

    5 rounds exactly, as rx'd

    Reply
  20. kelley P says

    February 20, 2013 at 6:59 pm

    4 rounds + 800 meters

    Reply
  21. Kim Jackson says

    February 20, 2013 at 7:08 pm

    5 rounds plus 800m run.
    Wow! Loved it though 🙂

    Reply
  22. Jen Morse says

    February 20, 2013 at 7:19 pm

    The rain stopped and the wind died out a lot! Woot!!

    6 rounds plus an extra 35 seconds to finish the 7th run…

    Subbed push ups for pulls ups since there was no where to do a pull up in the middle of the road…lol

    Loved this wod!!

    Reply
  23. Adria says

    February 20, 2013 at 7:40 pm

    4 Rounds. I'm an Army brat. Thought about my family full of Vets through the workout- especially those last squats- ouch!

    Reply
  24. Rujoco03 says

    February 20, 2013 at 7:52 pm

    5 rounds as rx'd (reverse pull-ups)

    Reply
  25. Heather Foster says

    February 20, 2013 at 8:01 pm

    5 rounds plus 800m and 15 squats.

    Reply
  26. Jenny Murdock says

    February 20, 2013 at 8:03 pm

    7 rds. plus 200m. Lifted 10lb weights instead of pull-ups. Wow! I'm beat!

    Reply
  27. Kelli A says

    February 20, 2013 at 8:05 pm

    4 rounds plus 800 meters.
    Running after squats was brutal!

    Reply
  28. Rissa W says

    February 20, 2013 at 8:11 pm

    6 rounds subbed push ups for pull ups. This was a fun workout!

    Reply
  29. Gillian Monte says

    February 20, 2013 at 8:11 pm

    4 rounds minus 40 squats. Had to split them up the last round because they were killing me. Tricep dips instead of pull-ups. Whew, that one was rough.

    Reply
  30. Valentine says

    February 20, 2013 at 8:12 pm

    5 full rounds, 1:10 to finish 6th round. Thought about the things I can do because of the brave men who protect our country.

    Subbed pull-up/slow downs for pushups. My bar is upstairs and my treadmill is in the basement.

    AWESOME workout! I have found myself getting complacent with the shorter workouts. This longer one is just what I needed today to rededicate myself to eating better!

    Reply
  31. Gr8ful0911 says

    February 20, 2013 at 8:26 pm

    6 rounds & Thank You for the great WOD!

    Reply
  32. Gina Tate says

    February 20, 2013 at 9:17 pm

    5 rounds plus 800 m.
    went 15 seconds over to finish the 800 m
    pushups instead of pull ups..
    pushups in the road are a bit embarrassing! lol

    Reply
  33. Jenni says

    February 20, 2013 at 9:27 pm

    7 rounds
    As RXed.
    Super strict with my squats after watching Monday's video. Surprisingly, the squats were easy with no burn! Love progression.
    Felt slow on the runs but it was 45 minutes with 560 squats so I will let it pass.
    Jump pull-ups.

    Reply
  34. Berta Crowe says

    February 20, 2013 at 9:30 pm

    Unfortunately, I did not have 45 minutes for working out today, so I did Monday's workout that I missed. I'll do this one tomorrow or Saturday.

    🙂

    Reply
  35. Liz says

    February 20, 2013 at 9:34 pm

    4 rounds plus 800 meters on incline treadmill

    Reply
  36. Deborah says

    February 20, 2013 at 9:37 pm

    5rds. I think my loop was longer than 800 … Maybe 1000.

    Subbed pushups for pull ups because there was no where at the park to do pull ups. Great workout!

    Reply
  37. Alea Herrmann says

    February 20, 2013 at 9:46 pm

    4 and a half rounds…first crossfit workout and absolutely LOVED it 🙂

    Reply
  38. Katie says

    February 20, 2013 at 9:49 pm

    5 round in 39:00. Had yo stop to get ready for work

    Reply
  39. Jen Roe says

    February 20, 2013 at 9:49 pm

    8 rounds + 800m run
    kipping pull ups

    squats kicked my butt. I really wanted to finish the 9th round in 45 minutes, however, my squats slowed me down the last few rounds.

    You've gotta love dripping in sweat!

    Reply
  40. Katie says

    February 20, 2013 at 9:50 pm

    5 round in 39:00. Had yo stop to get ready for work

    Reply
  41. Heather Foster says

    February 20, 2013 at 10:24 pm

    a note for myseld I think my 12 laps around the gym might be more than 800m But More is better than less, right! 🙂

    Reply
  42. Jen says

    February 20, 2013 at 10:59 pm

    5 rounds plus 800m. Squats are killer at the end!

    Reply
  43. Carla Thompson says

    February 20, 2013 at 11:17 pm

    My heart wasn't in it today, so this workout would not have been accomplished. Subbed in WOD from 2-12-13 bc I skipped that one last week.

    Reply
  44. LeeMac says

    February 20, 2013 at 11:48 pm

    6 full rounds plus 600 meters

    Reply
  45. emily says

    February 21, 2013 at 12:34 am

    4 rounds plus an extra 800m and 8 reverse pull ups..loved this!

    Reply
  46. Kim V says

    February 21, 2013 at 1:15 am

    5 rounds. Love/hate relationship with this one 😀

    Reply
  47. Michelle says

    February 21, 2013 at 1:22 am

    4 rounds plus a little more running. Loved it!

    Anything Military-related has a special place in my heart. Especially right now. My boyfriend leaves for basic training on Sunday and I'm so proud of him, but get teary anytime it gets brought up! Thanks for the great workout 🙂

    Reply
  48. The Roberts Family says

    February 21, 2013 at 1:42 am

    I did slightly more than 800m, I just did .5 mile each time.
    5 rounds.
    Plus 40 CFSU'S

    Reply
  49. Linda Slater says

    February 21, 2013 at 1:53 am

    4 Rounds in 40 MInutes…
    Used Bands on ALL Pull Ups but tried to take the Squats deep..

    Reply
  50. Sarah says

    February 21, 2013 at 2:39 am

    5 rounds + 400m. Reverse pull-ups.

    Reply
  51. amoritz says

    February 21, 2013 at 2:50 am

    6 rounds..
    Only did 40 squats each time…legs were really sore when I started and even worse now
    Wanted to stop at 15 mins but made myself keep going and glad I did!

    Reply
  52. Tambra M says

    February 21, 2013 at 4:26 am

    6

    Reply
  53. Rachael says

    February 21, 2013 at 4:28 am

    4 full rounds + 800 meters and 30 squats, finished after time to complete 5 full rounds

    Reply
  54. bkbishopfamily says

    February 21, 2013 at 4:48 am

    5 rds + 800m run

    blessedly married to a military man-God bless our soldiers and their families!!

    Reply
  55. Sarah says

    February 21, 2013 at 5:15 am

    6 rounds. My quads are already sore. I had to sub stationary bike for the run. Did in between 4 mins and 4:30 each time on the bike. This was a good one.

    Reply
  56. Miranda Hoberg says

    February 21, 2013 at 12:46 pm

    5 rounds plus 800 meters and 32 squats
    Tricep dips instead of pull ups

    Reply
  57. Cassi says

    February 21, 2013 at 1:34 pm

    7 rounds (i think), with up right rows instead of pu, plus another 400+ run

    Reply
  58. yelly16 says

    February 21, 2013 at 6:15 pm

    6 sets yesterday! Feeling healthier and stronger each day!

    Reply
  59. LindaK says

    February 21, 2013 at 6:19 pm

    5 rounds + 400M (reverse pull-ups)

    Reply
  60. Timmy, Kris, Ezra & Ainsley says

    February 21, 2013 at 8:32 pm

    Spent! Loved this WOD!

    Reply
  61. Dove says

    February 21, 2013 at 8:48 pm

    7 rounds. Subbed knee p/u.

    Reply
  62. Kate Huether says

    February 21, 2013 at 9:45 pm

    6 rounds, with pushups instead of pull ups 🙂

    Reply
  63. Mary says

    February 21, 2013 at 10:48 pm

    I wasn't able to get this in yesterday, planning on doing this on Saturday with only 1 rest day this week.
    I subbed 5 rounds
    30s' hand stand against wall, heel touch only
    60s' squat and hold
    I really loved this one.

    Reply
  64. LaineyLove5 says

    February 22, 2013 at 12:47 pm

    6 Rounds! This is really getting me moving and changing the way I look at working out! I was always just 'a runner,' but now its great to have a little more!

    Reply
  65. Hanna V says

    February 22, 2013 at 6:24 pm

    The six rounds I did took 49 minutes, executed back to back after friday's WOD, 2 min rest in between.
    Free Style XC skiing 1400 m,
    Squats and jumpin pull ups, slowly down done with skis on, had to take the poles off for pull ups.
    This was a blast! And people Staring and wondering what the hell I was doing was just making me workout out harder.

    Reply
  66. Kimberly S says

    February 22, 2013 at 6:24 pm

    Missed this workout on we'd, so subbing on Friday. 6 rounds, subbed boy pushups for pullups

    Reply
  67. Christy Homan says

    February 22, 2013 at 6:59 pm

    6 rounds Clothes are soaking wet! I good challenge!

    Reply
  68. Dusty Gauthier says

    February 23, 2013 at 5:57 am

    5 rounds

    Tricep dips for pull-ups

    Reply
  69. J Gilly says

    February 23, 2013 at 3:52 pm

    6 rounds

    Reply
  70. Katiecj says

    February 23, 2013 at 8:15 pm

    6 rounds but did elliptical instead of running and did push ups because pull-up machine was on the other side of the gym and didn't want to lose my machine

    Reply
  71. thea says

    February 24, 2013 at 10:02 pm

    5 rounds plus 400 meters.
    Great WOD!

    Reply
  72. Lucy says

    February 25, 2013 at 1:37 am

    3 rounds. I have to move WODs around to fit my schedule so doing this on Sunday.
    First week of WODs and I'm slow, but loving it! I'm determined to get more rounds next time!

    Reply
  73. Maria Ernestine says

    February 27, 2013 at 1:02 pm

    Pat – 5rds +800

    Maria – 5rd +300

    Reply
  74. Nissa V says

    February 27, 2013 at 6:03 pm

    4 rounds + 800m with only 15 seconds to spare.

    Pull ups on arm of treadmill.

    Would never ever have pushed myself to do so many squats, so thank you for that! Scary how many strides it took for my legs to switch back over into "running mode" after the squats.

    Reply
  75. Sarah B. says

    March 3, 2013 at 8:27 pm

    Almost 4 rounds!
    3 plus the running, pull-ups and 31 squats of the 4th round. I had two-ish minutes left when I finished the 4th run, so I figured I'd do the pull-ups and then just squat until time ran out.
    I finished the rest of the 80 squats after time.

    Reply

Leave a Comment Cancel reply

Your email address will not be published. Required fields are marked *

Disclaimer

Hiit Mamas is a high intensity workout regimen that may require the use of specialized equipment. You should consult a physician or other medical professional prior to engaging in physical activity or workout of the day (WOD). If your physician or medical professional advises against activities as provided on this site – DO NOT PARTICIPATE – follow the advice of your medical professional. You have the independent responsibility to determine (in conjunction with your medical professional) if you should perform, use or modify any of the information displayed on this site and you assume the risk of any injury or death. Hiit Mamas makes no express or implied warranties of any type and does not guarantee the accuracy or completeness of any information on this site. Hiit Mammas does not extend any type of warranties of fitness for a particular purpose or warranties of merchantability with regard to information or use of
information on this site.

Hiit Mamas assumes no responsibility or liability for any loss or damage and specifically disclaims liability from any and all damages as a result of the use or misuse of any information on this site, whether it be incidental or consequential.

The content on this site is for informational purposes only and is used at your own risk.

Copyright © 2022 HIIT Mamas. Development by Moonsteam Design.