Backsquats + “31 Heroes”


  • 30 second rotations x 2 sets
    • Jumping Jacks
    • Active Spidermans
    • Active Dive-bombers
    • Active Samson
    • Slow Air Squats
  • “Barbell Warmup”
    • 5 Good Mornings
    • 5 Back Squats
    • 5 Elbow Rotations
    • 5 Strict Presses
    • 5 Stiff-Legged Deadlifts
    • 5 Front Squats


Backsquat – 5 sets of 3 reps


“31 Heroes”

  • 8 Thrusters (155/105)
  • 6 Rope Climbs
  • 11 Box Jumps (30/24)

This is a PARTNER WOD. One partner does a 400m run with Sandbag (45/25) (scale, no sandbag) while partner two does the triplet movements. When the runner gets back, they switch and partner one picks up where partner two left off in the triplet. Count your rounds of the triplets and that will be your score.


This is my first time doing this WOD. My partner didn’t show up today, so I made this into a single person workout. I just added the 400m run and made it a quadruplet.

I know why this is a partner WOD now… I was gassed after 4 rounds and I stopped. I got 22.5 minutes into the workout, completing 4 rounds. I did 55lb thrusters, and rope pull ups instead of rope climbs (rope over a pull up bar, pull yourself up from ground, hand-over-hand, and back down again) because I don’t have a 15′ rope (I’m in my garage). I think I’m getting a little arthritic, so the rope pull ups were difficult for me. My hands were cramping.