Welcome to the first Hero workout from my “Hero Workout Series“!
The “Zeus” workout is a real challenge – especially if you chase a certain time to beat.
It’s a hot one, it’s a long one, and you kinda want to die by the end, but the feeling of accomplishment afterward beats it all!
Three rounds for time of:
30 Wall ball shots, 20-pound ball
75 pound Sumo deadlift high-pull, 30 reps
30 Box jump, 20″ box
75 pound Push press, 30 reps
Row 30 calories
Bodyweight Back squat, 10 reps
My suggestion for the Zeus workout for beginners, intermediate and advanced athletes are the following:
- don’t worry about the running clock.
- break the sets up from the beginning (sets of 10 reps).
- short breaks between the sets and try to keep moving even if it’s at a slower pace.
- time goal: 30 to 35min.
- break each exercise in two sets of 15 reps to avoid early fatigue.
- keep the breaks short and dig deep by round 2.
- time goal: 25 to 30min (sub 25min if you are Rich Froning or Mat Fraser).
- should go unbroken on each set.
- it will get spicy after the first round, so bring a strong mind game
How to scale the Zeus Workout?
You have basically one option – the weight is light enough and lowering it is hardly an option, so your only option is either to cut down the number of reps or the number of rounds.
If you are looking for another challenge but just want to use your bodyweight, give “Murph” (scaling options, beginner tips and all of that)
If you enjoyed this Zeus CrossFit workout, you should definitely browse through some of the following and bookmark them for later:
Did you test it out already?
Post your Zeus wod times below!