HERO: Iron Horizon Full-Body Grinder

Crossfit
1h

Session Objective (single focus)

Long-duration mixed-modal stamina (aerobic power + muscular endurance) at sustainable hard pace. Goal is steady output with controlled transitions; no redlining early.

Warm-up (12–15 min)

1) Easy engine (5 min)

  • 2 min easy row
  • 2 min easy SkiErg
  • 1 min easy Assault Bike

2) Dynamic prep (2 rounds, ~5–6 min)

  • 10 air squats + 10 alternating reverse lunges
  • 10 scap pull-ups + 10 band pull-aparts
  • 8 push-ups (strict)
  • 20 single-unders (or 30 sec easy)

3) Specific build (2–3 min)

  • 3 x 10 sec fast row (not all-out) w/ 20 sec easy between
  • Then: 5 light wall balls + 5 light DB push press to feel rhythm

Main Block — HERO / Long WOD (40 min cap)

“IRON HORIZON” — Partner WOD (IGYG)

  • 40-minute alternating work: Partner A completes one full round while Partner B rests, then switch. Continue alternating rounds until time.
  • Score: Total rounds + reps completed by the team.

1 Round (performed by one partner)

  1. Row – 500 m
  2. Wall Ball – 30 reps (9/6 kg)
  3. Pull-ups – 15 reps (kipping allowed)
  4. Dumbbell Thrusters – 20 reps (2x 22.5/15 kg)
  5. Box Jump Overs – 20 reps (24/20 in ≈ 60/50 cm)
  6. Assault Bike – 20/15 calories

Pacing guidance:

  • Target each round at 7–10 minutes with smooth transitions.
  • Keep row and bike at ~80–85% effort (hard but repeatable).
  • Break wall balls and pull-ups early (e.g., 15/15, 8/7) to avoid blow-ups.

Finisher (6–8 min)

Battle Rope Density Finisher (team, shared work)

  • 6 minutes alternating every 30 seconds:
    • Partner A: Battle ropes (power waves)
    • Partner B: Forearm plank on mat
  • Switch every 30 sec for the full 6 min.

Intent: Upper-body stamina + trunk integrity without heavy spinal loading after the long WOD.

Cool-down (optional if time, 2–3 min)

  • Easy walk + nasal breathing
  • Lat/pec stretch + couch stretch
  • Rowing: knee/hip extension endurance (Quadriceps, Gluteus maximus) + trunk bracing
  • Wall ball: squat + throw (Quadriceps, Gluteus maximus, Deltoids) + core
  • Pull-up: vertical pull (Latissimus dorsi, Biceps brachii) + scapular control (Lower trapezius)
  • DB thruster: front squat + overhead press (Quadriceps, Gluteus maximus, Deltoids, Triceps brachii)
  • Box jump over: plyometric leg power/endurance (Gastrocnemius, Quadriceps) + coordination
  • Assault bike: full-body cyclical endurance (Quadriceps, Gluteus maximus, Deltoids)
  • Battle ropes + plank: shoulder/arm stamina (Deltoids, Triceps) + anti-extension core (Rectus abdominis)

WOD Evaluation

35
Strength
90
Endurance
80
Volume

Muscle Groups Worked

Quadriceps
Gluteus maximus
Deltoids
Latissimus dorsi
Triceps brachii

Exercises in this wod

RowWall BallPull-upDumbbell ThrusterBox Jump OverAssault BikeBattle RopesForearm Plank

Material

Concept2 RowerWall ballsPull-up barDumbbellsPlyometric boxAssault BikeBattle ropesResistance bandsMats

Technical Explanation

Global safety & intent

  • This is a long stamina session: avoid early redline. Maintain quality movement and repeatable pace.
  • Prioritize efficient transitions and planned breaks.

Row (500 m)

  • Strong leg drive first, then hips, then arms; reverse on return.
  • Keep stroke rate controlled (approx. 24–30 spm) to stay sustainable.

Wall Ball (30)

  • Full depth squat with neutral spine; drive through heels.
  • Use the legs to launch the ball; keep elbows under the ball and avoid excessive lumbar extension.

Pull-ups (15)

  • Start from a stable shoulder (active hang). Chin clearly over bar.
  • If kipping: keep a tight hollow/arch; stop if shoulders lose control.

DB Thrusters (20)

  • Front rack the DBs at shoulders; elbows slightly forward.
  • Squat with knees tracking toes; drive up and finish with locked-out arms overhead.
  • Avoid pressing early (no "good-morning" pattern) and avoid overextending the low back at lockout.

Box Jump Overs (20)

  • Jump with soft landing; step down if needed to protect Achilles/knees.
  • Stay aware of fatigue: if jump height/landing quality degrades, switch to step-over.

Assault Bike (20/15 cal)

  • Smooth push/pull; keep shoulders relaxed.
  • Aim for consistent RPM rather than sprinting.

Battle ropes + plank finisher

  • Ropes: neutral spine, ribs down, generate power from hips/arms without shrugging.
  • Plank: glutes tight, elbows under shoulders, no sagging or piking.

Adaptations

Beginner (keep long aerobic stimulus)

  • Reduce round density and skill demands:
    • Row 400 m
    • Wall Ball 20 (6/4 kg)
    • Pull-ups 10 → ring rows or banded pull-ups
    • DB Thrusters 14 (2x 12.5/7.5 kg)
    • Box step-overs 16 (50/40 cm)
    • Bike 15/12 cal
  • Work/rest still IGYG; aim for 8–12 min per round.

Intermediate

  • Slightly reduced volume or load:
    • Row 500 m
    • Wall Ball 25 (9/6 kg)
    • Pull-ups 12 (banded if needed)
    • DB Thrusters 16 (2x 17.5/12.5 kg)
    • Box jump overs 16 (60/50 cm) or step-over
    • Bike 18/14 cal

Advanced (as prescribed)

  • Keep loads and reps as written.
  • Optional intensity constraint: maintain a pace where you can repeat within ~10% time each round.

Finisher scaling

  • Ropes: reduce amplitude or switch to alternating waves.
  • Plank: from knees or shorten interval to 20s work / 10s rest if form breaks.