The Heroes

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Ladies Open Games Benchmark
Hero Workouts
255
For Time

Moon

7 rounds for time of: 10 dumbbell hang split snatches, right arm 1 rope climb to 15 feet 10 dumbbell hang split snatches, left arm 1 rope climb Alternate feet on the split snatches.
For Time

Mr. Joshua

5 rounds for time of: Run 400 meters 30 GHD sit-ups 15 deadlifts
For Time

Muller

For time: Run 1,000 meters 710-meter plate carry Then, 5 rounds of: 13 burpee pull-ups 13 deadlifts Then, 710-meter plate carry Run 1,000 meters
For Time

Ned

7 rounds for time of: 11 back squats 1,000m row
For Time

Nickman

10 rounds for time of: 200-meter farmers carry 10 weighted pull-ups 20 dumbbell alternating power snatches
For Time

Northrup

For time: 26 barbell back-rack step-ups Then, 3 rounds of: 17 power cleans 19 sit-ups 21 deadlifts Then, 31-calorie row
For Time

Nukes

8 minutes to complete: 1-mile run Max reps deadlifts Then, 10 minutes to complete: 1-mile run Max reps power cleans Then, 12 minutes to complete: 1-mile run Max reps overhead squats Do not rest between rounds.
For Time

Nunez

For time: 800m run 60 burpee box jump overs 50 pull-ups 40 squats (weight 1) 600m run 30 burpee box jump overs 25 chest-to-bar pull-ups 20 squats (weight 2) 400m run 15 burpee box jump overs 12 bar muscle-ups 10 squat cleans (weight 3)
For Time

ODA 7313

7 rounds for time of: 300-meter jog 10 left-arm dumbbell thrusters 10 right-arm dumbbell thrusters 7 strict pull-ups
For Time

Omar

For time: 10 thrusters 15 bar-facing burpees 20 thrusters 25 bar-facing burpees 30 thrusters 35 bar-facing burpees
Total Reps

Otis

Complete as many reps as possible in 15 minutes of: 1 back squat, 1 shoulder press, 1 deadlift 2 back squats, 2 shoulder presses, 2 deadlifts 3 back squats, 3 shoulder presses, 3 deadlifts Etc.
For Time

Ozzy

7 rounds for time of: 11 deficit handstand push-ups 1,000m run
For Time

Partner Weston

5 rounds for time with a partner of: 1,000-m row 200-m DB farmers carry 50-m single-DB waiters walk, right arm 50-m single-DB waiters walk, left arm *One partner works at a time.
For Time

Pat

For time: Run 800 meters with a plate Then, 14 rounds of: 5 strict pull-ups 4 burpee box jumps 3 cleans Then, Run 800 meters with a plate
For Time

Paul

5 rounds for time of: 50 double-unders 35 knees-to-elbows 20-yard overhead walk
For Time

Paul Pena

7 rounds, each for time, of: 100-meter sprint 19 kettlebell swings 10 burpee box jumps Rest 3 minutes between rounds.
Total Reps

Peyton

Complete as many rounds as possible in 20 minutes of: 10 chest-to-bar pull-ups 10 dumbbell thrusters Stop and perform 40 double-unders every 2 minutes, including at 0:00. Then, at the 20:00 mark, complete a 2-mile run.
For Time

Pheezy

3 rounds for time of: 5 front squats 18 pull-ups 5 deadlifts 18 toes-to-bars 5 push jerks 18 hand-release push-ups
For Time

Pike

5 rounds for time of: 20 thrusters 10 strict ring dips 20 push-ups 10 strict handstand push-ups 50-meter bear crawl
For Time

Pikey

For time: Run 400 meters 12 burpee bar muscle-ups 15 squat snatches Run 800 meters 12 burpee bar muscle-ups 20 clean and jerks Run 800 meters 12 burpee bar muscle-ups 18 thrusters Run 400 meters
For Time

PK

5 rounds for time of: 10 back squats 10 deadlifts 400-meter sprint Rest 2 minutes between rounds
For Time

Ralph

4 rounds for time of: 8 deadlifts 16 burpees 3 rope climbs to 15 feet Run 600 meters
Total Reps

Rankel

Complete as many rounds as possible in 20 minutes of: 6 deadlifts 7 burpee pull-ups 10 kettlebell swings 200-meter run
For Time

René

7 rounds for time of: 400-meter run 21 walking lunges 15 pull-ups 9 burpees