Hell Week 05-16 is getting Closer and Closer. And always it is starting to build a buzz…This post is to allow those that want to participate in Hell Week to UNDERSTAND the expectations of the movements as well the EXPECTATIONS of you, the participant. If anything listed here sounds foreign, I apologize but you’re not Ready. Hell Week is simply another annual physical test that we do to help each and all of us build confidence and trust in our Fitness. There are no winners or losers. Just those that show up and keep moving. Movements and load ranges are listed. Please keep reading.
A. In the beginning, Hell Week 05-14 brought us a total of …
2 miles Running
4 min Max Effort Air assault
10 min ME Row
20 Sumo Deadlift High Pulls
45 Push Jerks
70 Front Squats
130 Power Cleans
195+ Box Jumps
300 Air squats
400meter barbell carry
B. Last year, Hell Week 05-15 brought us completely new and altogether different work…
21 forward rolls
35 wall climbs
42 clean and jerks
45 overhead squats
49 toes to bar
63 box jumps
77 hand stand push-ups
90 pull ups
110 chest to bar pull ups
167 dead lifts
220 front squats 290 +/- burpees
800 meters of sled pull
11,700 meters of running
21,097 meters of rowing
C. Hell Week 05-16…
Brings us to today….
We’re about 1 month away…If you are Interested in this 108 hour test (5 days) talk to a Coach about signing up.
May 16-21. First WOD starts Monday night at 8pm. Last WOD will finish sometime Saturday.
1. You’ll find out what the WOD is when you show up.
2. You will need these items:
Items required by each participant to bring to each WOD:
-A flashlight or brightly colored clothing-we will be running and it will be dark out.
-Water Bottles with water
-Gym Bag or Backpack
-Pen or Pencil
-Score Sheet (you will receive this on monday) -Wrist wraps (as needed)
-Running shoes (as needed)
-Lifting shoes (as needed)
-Not required but if you have a weighted Vest bring it.
-And anything else you need for your workouts
3. Movements: This is a reminder that we DO NOT TEACH movements throughout Hell Week. You are expected to already know all movements. Movements that you could possibly see during Hell Week 05-16 are listed below. This is not a comprehensive list. I am informing you of these movements because I do not want you to show up unprepared. You will see things outside the norm this year (meaning not all WOD’s will be a Hero).
-Clean and jerk (all forms, including Squat clean). Men <185, Ladies <135
-Air Assault Bike
-Ring Dips (un-assisted)
-Overhead Squat <135, Ladies <95
-Deadlifts Men <275, Ladies <185
-Handstand Push-up (can scale as long as you are upside down)
-Toes to bar
-Double Unders -Thruster Men <155, Ladies <105
-Box jumps (high rep) Men <30, Ladies <24
-Wall Ball Men <20, Ladies <14
-Back Squats (no less than 80% of your bodyweight)
-Front squats <135, Ladies <95
-Burpees (very high rep)
-Pull-ups (un-assisted, High Reps)
-Kettlebell Swings (high rep) Men <2 pood, Ladies <1.5 pood
4. Tentative Timeline:
Monday, 16May 8-10pm
Tuesday, 17May 8-10pm
Wednesday, 18May 8-10pm
Thursday, 19May 8-10pm
Friday, 20May 8-10pm
Saturday, 21May ??? Plan on being at the box at least 3 times this day.
Remember it is a total of 10 workouts. Most of them will be performed as an individual/group and a few will be performed as 2-person teams. You should reread the movement standards! We would love to see everyone participate, but it’s not for everyone. Do not show up if you are not prepared.
5. Listed below are a few workouts that you could test yourself to see if you are ready or not.
a. “J.T” (with very minimal scaling) 21-15-9 HSPU, Ring Dip, Push-ups
b. 15-12-9 Air Assault Cal, CnJ 155/105
c. “Jerry” Run 1-mile, Row 2k, Run 1-mile
d. 150 Burpees for time
e. Row 20 x 1-minute on/1-minute off for Meters
f. Carry a very heavy load for a very long time.
g. “Helen” Rx’d 3 rds for time of Run 400m, 21 KB swings (1.5/1pood) 12 Pull-ups
h. Run 5k+
i. Grace @ Bodyweight. 30 reps, CnJ @ your bodyweight.
j. “Murph” with a Vest.
k. 30 Squat clean to thruster for time @ 155/105
l. 30+ Reps Snatch @ 135/95 (not power snatch)
5. After the final WOD on Saturday, we will celebrate. See you at the End.