Workout 13297

Created: October 15, 2025

Description:

For time:
40 box jump overs
40 kettlebell goblet squats
40 hand release push ups
30 box jump overs
30 kettlebell goblet squats
30 ring dips
20 box jump overs
20 kettlebell goblet squats
20 handstand push ups

♀ 53-lb kettlebell and a 20-inch box
♂ 70-lb kettlebell and a 24-inch box
Stimulus and Strategy:
Today’s workout is a take on the Hero benchmark JT. Like the original workout, expect the pressing fatigue to be a real factor. However, you may experience fatigue of the hip flexors, which will make kipping the pressing movements more challenging. Manage your reps and avoid pushing to failure. The loading of the kettlebell should allow you to perform your squats in 2 sets or fewer.
To reduce the complexity of the handstand push ups, perform pike push ups. For the ring dips, perform jumping or banded ring dips. For the push ups, perform from the knees. For the box jump overs, perform box step overs.
In case of injury or limitation, for the handstand push ups, perform seated dumbbell shoulder presses. For the ring dips, perform foot assisted ring dips or straight bar dips. For the push ups, perform these with your hands on an elevated surface like a 30-inch box. For the kettlebell goblet squats, perform air squats to a target.
Intermediate option:
For time:
40 box jump overs
40 kettlebell goblet squats
40 hand release push ups
30 box jump overs
30 kettlebell goblet squats
30 jumping ring dips
20 box jump overs
20 kettlebell goblet squats
20 pike push ups

♀ 35-lb kettlebell and a 20-inch box
♂ 53-lb kettlebell and a 24-inch box
Beginner option:
For time:
20 box step overs
20 single dumbbell goblet squats
20 push ups from the knees
15 box step overs
15 single dumbbell goblet squats
15 foot assisted ring dips
10 box step overs
10 single dumbbell goblet squats
10 seated dumbbell shoulder presses

♀ 10-lb dumbbells and a 12-inch box
♂ 15-lb dumbbells and a 20-inch box
Coaching cues:
On the push ups, squeeze your thighs, glutes, and stomach throughout your reps. This will help your entire body move up and down as a unit.
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Scaling/Comments:

Reduce the load of the kettlebell. Reduce the height of the box. Reduce the reps of each movement.

Number of Times Completed: 0