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9-Minute HERO

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  • 9-Minute HERO

    "Heroes are made in the hour of defeat. Success is, therefor, well described as a series of glorious defeats." -Gandhi

    3 Rounds with 60/10 intervals

    Drop Thrust
    Negative Pull Up/ Fast Swimmer
    Cossack Squat (weighted option)

    How to do pulling exercises at home: https://www.marklauren.com/blog...

  • Pickle Hero (27 min)

    This workout uses 9-Minute PICKLE as a preparation for 9-Minute HERO.

    Warm Up- 60s High Knee March

    3 rounds at 50/10 intervals:
    Straight Leg Bridge
    Starfish Twist
    Stork Stance

    3 rounds at 60/10 intervals:
    Drop Thrust
    Negative Pull Up/ Fast Swimmer
    Cossack Squat

    Cool Down- Hip Rolls

    How...

  • MONDAY: EFX Circuit 4

    Moderate. Full Body Workout.

    Side Lying Warm Up

    60s work intervals/ 15s rest intervals
    3 rounds with 3 exercises
    Skydivers Arms at Side
    Bodyrocks
    Jump Slide

    Cool Down: Straddle Reach

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