Hero Workout: Gator

Hero WOD

Apr 26

Gator

U.S. Army Specialist Christopher "Gator" Gathercole, 21, of Santa Rosa, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, was killed by enemy fire on May 26, 2008, in Ghazni, Afghanistan. He is survived by his brother Edward, sisters Jennifer Daly and Sarah Ferrell, father Edward Gathercole, and mother Catherine Haines.

RX’d

8 Rounds For Time:

5 Front Squats (185, 115)

26 Ring Push-ups

Intermediate

8 RFT:

5 Front Squats (135, 95)

26 Floor Push-ups

Beginner

8 RFT:

5 Front Squats (75, 55)*

Banded Push-ups

* These weights are suggestions. Use a weight you can perform five front squats without dropping the barbell for all eight rounds.

30:00 min Time cap

Gator Hero WOD

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

Not everyone is ready to perform 208 push-ups in one workout. That's okay! We prefer that you not do push-ups on your knees or to a box. Instead, tailor the workout by placing a band around your arms, which will help your body spring off the ground. Another option is to perform push-ups to an AbMat, which will reduce your range of motion.

Break it down

Discuss strategies for breaking up the reps to manage fatigue. Doing twenty-six push-ups without stopping is usually a bad idea.

Pacing

Encourage athletes to find a sustainable pace from the start. It's easy to go out too hard and hit a wall halfway through. Remind them to listen to their bodies and adjust intensity as needed to maintain consistency throughout the workout.

Mindset

Gator is a challenging workout, but it's also an opportunity to push past mental barriers and prove what you're capable of. Encourage athletes to stay focused, stay positive, and keep pushing even when it gets tough.

Cool down

After the workout, lead a thorough cool down to help athletes recover 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.