Luce
hero3 rounds of running, muscle-ups, and squats wearing a weight vest. A grueling Hero WOD combining gymnastics skill with heavy endurance work.
Est. 2009
Rx Standards
Scheme
3 rounds for time (with weight vest)
Rx Male
20 lb vest
Rx Female
14 lb vest
Movements
333 total repsPerformance Levels
Beginner
Beginner
Intermediate
Intermediate
Advanced
Advanced
Elite
Elite
Tips & Strategy
- •Muscle-ups with a vest demand perfect technique — no room for sloppy kips
- •Break squats into sets of 20-25 to avoid leg failure
- •1000m runs in a vest are significantly slower — adjust expectations
- •If you don't have muscle-ups, scale to pull-ups + dips (3:1 ratio)
Origin
Named after Sergeant Lucas T. Luce, 36, of Clarksville, TN, killed in Afghanistan on July 16, 2009.