31 Heroes 2021

Pic courtesy of AllEvents.in  A quick heads up, Aug 6th, we will be doing a special version of “31 Heroes” from 0600-0900 in the Combat PT Tent. For those not familiar with the WOD and the reason behind it, click here.

Now, back to today’s work…


10 Cal Bike

Walking lunge 30’

Inchworm 30’

Duck Walk 30’

Crab walk 30’

10 Thoracic High Fives

10 Cal Ski erg

Barbell warmup: With an empty bar in Clean Grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang power cleans, hang power clean, front squat, hang squat clean, squat clean from mid shin, press, push press, push jerk


Clean + Jerk Complex (Clean + Hang Clean + Jerk)




Sets start every 4 min

Video courtesy of The Strength Agenda. Last time doing our Clean Complex for this cycle before we re-test our Clean & Jerk 1RM.  As a reminder, one rep of the complex consists of 1 Squat Clean, 1 Hang Squat Clean, and 1 Jerk (Split or Power).  Our focus is the FAST drop under the bar in the Squat Clean and Hang Squat Clean.  %s go up, but reps stay the same, so round time stays at 4 min.


4 Rounds, each for Time:

15/12 Cal Bike

10/7 Cal Ski Erg

Rest 2 Min between Rounds


Score each round separately

So, with the built-in rest between rounds, the goal is for all-out effort each round.  Try to see if you can maintain or beat the previous round’s score every time!

Cool Down:

Couch Stretch x 3 Min per side


Child’s Pose – 2 Min

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