Gym Workout: Hero Workout!
Workout: Brehm – In honor of U.S. Army Sergeant Dale G. Brehm, 23, of Turlock, CA, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, WA, died on March 18, 2006, when he came under small arms fire from enemy forces during combat operations in Ar Ramadi, Iraq. He is survived by his wife Raini, father William, stepmother Linda, and mother Laura Williams.
“Brehm” – For Time (as fast as possible)
– 10 Rope Climbs (15 ft) (alternative: reach rope climb = 5 strict chin-ups, modification: jumping chin-ups)
– 20 Back Squats (225 lb – or a moderately heavy weight for you)
– 30 Handstand Push-Ups (alternative: Pike-box hspu, use a bench or table if no box)
– 40 Calorie Row (alternative: bike cals, or run 800 m)
At Home Workout
- Similar to the above:
For time (as fast as possible)
– 10 Rope Climbs (15 ft) (alternative: reach rope climb = 5 strict chin-ups, modification: jumping chin-ups)
– 20 Pistol squats each leg (alternative: any of the pistol squat variations based on skill)
– 30 Handstand Push-Ups (alternative: Pike-box hspu, use a bench or table if no box)
– 800 meter run (or bike / row 40 cals if you have access to one)
Complete all reps of each exercise in the order written before moving to the next.