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!
“Zeus“
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
30 Push-ups
Bodyweight Back squat, 10 reps
My suggestion for beginners, intermediate and advanced athletes are the following:
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Beginner:
- 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.
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Intermediate:
- 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.
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Advanced:
- 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.
I hope you have fun with the Zeus Workout!
Looking for further challenges? How about “Murph” (scaling options, beginner tips and all of that)?
If you find yourself struggling with motivation, check out my top 5 bits of advice to boost your motivation.
Did you test it out already? Leave me a comment with your time bellow!
