Hero Workout: Badger

Badger

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA, who was killed in Iraq on December 11, 2007.

RX’d

3 Rounds for time (RFT):

30 Squat cleans (95, 65)

30 Pull-ups

800-meter Run

40:00 min Time cap

Intermediate

30 Power Cleans (75, 55)

30 Barbell rows

800-meter Run

Beginner

30 Hang Power Cleans (55, 35)

30 Kettlebells swings

400-meter Run

Warm-up

Start with a dynamic warm-up that gets the whole body moving, focusing on areas that will be heavily engaged in the workout, like shoulders, hips, and core. Include some light cardio to get the heart rate up and the blood flowing.

Tailor appropriately

Performing the Badger HERO workout as prescribed means completing ninety squat cleans. More experienced athletes should choose a challenging weight where sets cannot be completed in more than 5-6 repetitions. Newer athletes will want to decrease their weight and range of motion to stay safe when they are fatigued.

The pull-ups can be changed into barbell rows with the same weight as the cleans. The run should be completed in less than six minutes.

Break it down

All sets of cleans and pull-ups, rows, or swings should be broken into manageable sets. **Do not go unbroken!**

Pacing

Find a sustainable pace from the start. It's easy to go out too hard and hit a wall halfway through. Listen to your body and decrease the intensity as needed to maintain consistency throughout the workout.

Mindset

Badger is a challenging workout, but it's also an opportunity to overcome mental barriers and prove your capabilities. Stay focused, stay positive, and keep pushing even when it gets tough… because it is going to get tough.

Cool down

After the workout, cool down to help recovery and prevent soreness. This could include stretching, foam rolling, and light mobility work.

Remember, the goal is to challenge yourself while staying safe and having fun. Celebrate each athlete's effort and progress, regardless of their finishing time or level of scaling.