This 650-rep CrossFit Hero WOD Delivers a Brutal Bodyweight Workout

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Brutal 650-rep CrossFit Bodyweight WorkoutSouth_agency - Getty Images

CrossFit Hero WODs are special workouts designed for and dedicated to the men and women who have given their lives in the line of duty. To show respect, they’re often tougher, heavier and/or longer than your standard CrossFit WOD (workout of the day), giving you pause for thought and reflection, as well as the motivation to work harder.

‘Zachary Tellier’ — a workout named for the US combat infantryman who tragically lost his life in Afghanistan in 2007 — is a rarity among the Hero WOD’s, in that it requires nothing but your own bodyweight and still manages to deliver a seriously brutal full-body workout. Tellier hits your chest, legs and abs while firing up your heart rate, scorching your lungs and testing your fitness.

A combination of five movements, the workout progresses in a similar style to the ‘12 Days of Christmas’ song that we all know and ‘love’, repeating itself while adding a new movement to each round. You’ll begin with 10 burpees, followed immediately by another 10 burpees and 25 press-ups. Next, repeat the burpees and press-ups, but add 50 lunges into the mix. Then, hit 10 burpees, 25 press-ups and 50 lunges, before tagging on 100 sit-ups. Finally, perform one more round featuring of all of the above, finishing with 150 air squats.

In total you’ll perform 650 reps, so this one isn’t going to be over quickly. You may not be able to perform some of the movements in one unbroken hit, but that’s fine, rest as necessary to keep your form sharp. Try and keep moving as best you can — a sip of your drink and a few deep breaths should be all you need before you get back to action.

CrossFit WOD: Hero WOD Zachary Tellier

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1.Burpee x 10, 10, 10, 10, 10

Squat down and place both hands on the floor between your feet. Jump your feet back into the top of a press-up and lower your chest to the ground (A). Straighten your arms and hop your feet forwards, before jumping into the air and raising your hands above your head (B). Repeat.

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2. Press-ups x 25, 25, 25, 25

Drop into a plank position, with your core tight and hands stacked below your shoulders (A). Bend your elbows to bring your chest to the floor (B). Keep your elbows close to your body as you push back up explosively.

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3. Forward Lunge x 50, 50, 50

Stand tall after your final press-up (A). Keeping your chest up, take a step forward with one leg, bending at the knee until your back knee touches the ground (B). Stand-up explosively, pause and repeat with the other leg. Each leg equals one rep. Be careful not to slouch – keeping a strong upper body as just as important as what’s going on below the waist here.

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4. Butterfly Sit-up x 100, 100

After your final lunge, hit the deck again ready for some core crushing reps. With your legs bent and your soles together, lie with your hands behind your head (A). Tense your abs as you lift up, and touch your hands to your feet (B). Reverse the move, touching the floor behind your head on each rep.

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5. Air Squat x 150

Listen to your breath and find a rhythm here. You can do more of these than your mind would have you believe. Standing tall (A), keep your chest up and sink your hips back, before bending your knees to drop your thighs until they are below parallel to the floor (B). Keep your head up throughout as you drive back up to standing and repeat.

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