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STRUCTURE: In Teams of 2, athletes will complete as many rounds and reps in 31:00 as possible of; 8 Thrusters, 6 Rope Climbs, and 11 high box jumps. One athlete will be accumulating rounds and reps of those while the other runs 400m with a sandbag, partners switch when the running partner returns, picking up on the Thrusters, Box Jumps and Rope Climbs where the other person left off.

STIMULUS: “31 Heroes” is a Grindy Threshold workout.

STRATEGY: 8 Thrusters should take 0:45 or less. 6 Rope Climbs should be completed in 3:00 or less. 11 Box Jumps should be completed in 1:00 or less. Each Sandbag run should be completed in 3:00 or less.

SCALING: Athletes should choose a weight and distance for the sandbag run that allows them to keep moving. Athletes should choose a weight for the thrusters that they can complete in 2 sets and withing the given time. Athletes should choose a number and variation for rope climbs that they can complete 1 rep every 0:30. Athletes should choose a box height that they can complete even with tired legs late in the workout.

SCORING: Athletes’ score today will be their total rounds + reps.


“31 Heroes”

-Athletes may get stuck doing the same half of the inside work every time they return from the run

-There’s no bonus awarded to teams that run fast today, remember athletes go right from the run to a new movement, run at a pace that allows for an immediate transition to inside work.

The 31 Heroes: Army Sergeant Alexander J Bennett, Petty Officer 1st Class, SEAL Darrik C Benson, PO1 SEAL, Chief Petty Officer, SEAL Brian R Bill, Air Force Para Rescue Tech Sergeant, John W Brown, Chief Petty Officer, SEAL Christopher G. Campbell, Army Chief Warrant Officer 4, David R Carter, Petty Officer 1st Class, Information Systems Technician, Jared W Day, Navy Master at Arms, Petty Officer 1st Class John “Jet Li” Douangdara, Army Specialist Spencer C Duncan, Chief Petty Officer, SEAL John W Faas, Army Staff Sergeant Patrick D Hamburger, Staff Sergeant, Air Force Combat Control Team Andrew W Harvell, Chief Petty Officer, SEAL Kevin A Houston, Lieutenant Commander, SEAL Jonas B Kelsall, Master Chief, SEAL, Louis “Lou” J Langlais, Chief Petty Officer, SEAL Matthew D Mason, Chief Petty Officer, SEAL Steven “Matt” M Mills, Army Chief Warrant Officer 2 Bryan J Nichols, Chief Petty Officer, EOD Nicholas H Null, Petty Officer 1st Class, SEAL Jesse D Pittman, Senior Chief, SEAL Thomas A Ratzlaff, Chief Petty Officer, SEAL Robert J Reeves, Chief Petty Officer, SEAL Heath M Robinson, Petty Officer 2nd Class, SEAL Nicholas P Spehar, Petty Officer 1st Class, Cryptologist Technician Michael J Strange, Petty Officer 1st Class, SEAL Jon “JT” Tumilson, Petty Officer 1st Class, SEAL Aaron C Vaughn, Senior Chief, EOD Kraig M K Vickers, Chief Petty Officer, SEAL Jason R Workman, Air Force ParaRescue Tech Sergeant, Daniel L Zerbe, Bart, K-9

31 Heroes (AMRAP – Rounds and Reps)

31 min AMRAP

8 Thursters 155/105#

6 Rope Climbs 15ft

11 Box Jumps 24/20″

This is a Partner WOD – Partner #1 will perform the work listed above Partner #2 will run 400m with a bumper 45/25#).

Once Partner #2 returns from the run, Partner #1 will grab the bumper and begin their 400m, while Partner #2 continues where #1 left off

RX+-Same as RX’d

RX-155/105#, 30/24″

50-59-105/75#, 24/20″ 35/15#, Rope Climb Prog

60+-75/55#, Step Ups, 200 run, 10/5#, 30 Ring Rows per round

Basics -1 Round – 16 PVC/BB Thruster, 20 Ring Rows, 11 Step Ups, 400 Run


31 Heroes – Individual Version (AMRAP – Rounds and Reps)



8 Thrusters (155/105)

6 Rope Climbs

11 Box Jumps (30/24)

Every 3 min run 400m w/ bumper

Pick up where you left off