A Brutal 650-rep CrossFit Hero WOD

by Ravi Ram

CrossFit Hero WODs are unique workouts designed to honor and pay tribute to the brave men and women who have sacrificed their lives in the line of duty. These workouts are often more challenging, demanding, and longer than regular CrossFit WODs. They serve as a reminder to reflect on the sacrifice made by these heroes while motivating participants to push harder.

One Hero WOD that stands out in its simplicity yet brutality is the ‘Zachary Tellier’ workout. It is a bodyweight workout that targets the chest, legs, abs, and overall cardiovascular fitness. Despite not requiring any equipment, it guarantees a tough and effective full-body workout.

The ‘Zachary Tellier’ workout follows a similar format to the popular Christmas song, ‘The 12 Days of Christmas.’ It progresses by repeating the movements from the previous rounds while adding a new movement with each round. The workout begins with 10 burpees followed by 25 press-ups. In the next round, burpees and press-ups are repeated, but 50 lunges are added. The following round includes burpees, press-ups, lunges, and 100 sit-ups. Finally, the last round includes all the previous movements along with 150 air squats, bringing the total number of reps to 650.

Completing this workout will require dedication and mental toughness as it is not a quick workout to finish. Some may find it challenging to perform all the movements in one unbroken set, but that is perfectly fine. Rest as needed to maintain proper form and avoid injury. The goal is to keep moving as much as possible. A short break to sip some water and catch your breath should be sufficient before getting back into the action.

The movements involved in the workout are as follows:

1. Burpees: Start by squatting down and placing both hands on the floor between your feet. Jump your feet back into the top of a press-up and lower your chest to the ground. Straighten your arms, hop your feet forwards, and jump into the air while raising your hands above your head. Repeat this movement for the required number of reps.

2. Press-ups: Get into a plank position with your hands stacked below your shoulders and your core engaged. Bend your elbows to bring your chest to the floor, keeping your elbows close to your body. Push back up explosively.

3. Forward Lunges: Stand tall and take a step forward with one leg while keeping your chest up. Bend at the knee until the back knee touches the ground. Stand up explosively, pause, and repeat with the other leg. Each leg equals one rep.

4. Butterfly Sit-ups: Lie on your back with your legs bent and the soles of your feet together. Place your hands behind your head. Engage your abs and lift up, touching your hands to your feet. Reverse the movement, touching the floor behind your head with each rep.

5. Air Squats: Start by standing tall with your feet shoulder-width apart. Keep your chest up and sink your hips back while bending your knees to drop your thighs until they are below parallel to the floor. Maintain a strong upper body and drive back up to standing before repeating the movement.

With a total of 650 reps, the ‘Zachary Tellier’ workout is not for the faint of heart. However, it provides an opportunity to remember and honor the sacrifice of those who have given their lives for our safety. It challenges participants both physically and mentally and helps them reflect on the importance of perseverance and determination in the face of adversity.

Andrew, the fitness editor at Men’s Health, has extensive experience in the health and fitness industry. He combines his knowledge as a personal trainer, nutritionist, breath coach, and writer to provide reliable and relatable information. Andrew constantly updates his knowledge base through seminars and courses, which he applies to his personal training. He is known for his practical approach to fitness, putting his training to the test through various competitions and challenges.

To learn more about Andrew and his fitness journey, you can follow him on Instagram @theandrew.tracey. Alternatively, you can attract his attention by holding up a sign for ‘free pizza,’ as he is sure to appear.

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