Welcome to the first Hero workout from my “Hero Workout Series“, the Zeus Workout!
Since 2005, CrossFit has posted workouts meant to honor the memories of CrossFit service members who made the ultimate sacrifice and exemplary members of the CrossFit community who are no longer with us.
U.S. Army Spc. David E. Hickman, 23, of Greensboro, North Carolina, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on Nov. 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle.
He is survived by his wife, Calli; parents, David and Veronica; and brother, Devon.
Before we start, I want to remind you to never skip your warm-up!
It’s just as important as your actual workout.
Just to give you a few important facts on why you should warm up:
- Increases blood flow
- Reduces the chance of injury
- Increases range of motion
- Improves performance
I could go on and keep rambling about the importance of warming up but I already did that in a different article. (click below to learn more)
If you feel a little more stiffness in your body after a long day of work, use this warm-up routine:
What is the Zeus Workout?
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!
3 rounds for time of:
30 x Wall ball shots, 20 lbs
30 x Sumo deadlift high-pull, 75 lbs
30 x Box jump, 20″ box
30 x Push press, 75 lbs
30x Calories Row
30 x Push-ups
10 x Back Squat (Weight = your bodyweight on barbell)
(Click on the links for movement demonstration)
How to approach?
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 into 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?
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)
After a long workout like that make sure to have a proper cool-down to avoid injuries & give your body the time to recover:
If you enjoyed the Zeus 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!