As we begin to prepare for upcoming events, fitness coach Scott Belzer has designed a Fitness program designed to work our strength and conditioning.  Each week before the event we will post a new workout.  Workouts are simple and able to be performed with all of the equipment we have at Heroes!

Heroes Conditioning

Week 1

2 Minutes Continuous x 3 sets

15 second per exercise

Athlete should always be moving forward as they perform each exercise

Run should be about 75-85% of maximum sprint speed

Jumping Jacks

Run

Jumps Squats

Run

Cross Country Jumping Jacks

Run

Burpees

Run

Rest 30 seconds

Jumping Jacks

Run

Jumps Squats

Run

Cross Country Jumping Jacks

Run

Burpees

Run

Rest 30 seconds

Jumping Jacks

Run

Jumps Squats

Run

Cross Country Jumping Jacks

Run

Burpees

Run

|Done

Heroes Strength

Week 1

Set 1

20 Wood Chops w/plate (10 Each Side)

Rest 30 sec

20 Back Squats w/ 45 lb bar

Rest 30 sec

20 Pull Ups  (Kipping or Jumping Pull Ups)

Rest 30 sec

20 Weighted Lunges (10 Each Side)

Rest 30 Sec

20 Push Ups ( Regular or Modified

Rest 30 sec

Rest 2 minutes

Set 2

20 Wood Chops w/ plate (10 Each Side)

Rest 30 sec

20 Back Squats w/ 45 lb bar

Rest 30

20 Pull Ups  (Kipping or Jumping Pull Ups)

Rest 30 sec

20 Weighted Lunges (10 Each Side)

Rest 30 Sec

20 Push Ups ( Regular or Modified)