Michaelworkout, times by level and tips
Hero WOD3 rounds of running, back extensions, and sit-ups. A high-volume Hero WOD that punishes the posterior chain and core over sustained effort.
Est. 2005
Rx Standards
Scheme
3 rounds for time
Rx Male
Bodyweight
Rx Female
Bodyweight
Movements
300 total repsPerformance Levels
Beginner
Beginner
Intermediate
Intermediate
Advanced
Advanced
Elite
Elite
Tips & Strategy
- •Pace the 800m runs, don't go out at race speed
- •Back extensions fatigue the hamstrings and lower back: break into sets of 15-20
- •Sit-ups are high volume, so use an AbMat and find a rhythm
- •If no GHD is available, substitute good mornings or Superman holds
Origin
Named after Navy Lieutenant Michael McGreevy, 30, of Portville, NY, killed in Afghanistan on June 28, 2005.