Hero Workout: Zachary Tellier

CrossFit Hero WOD

The Hero WOD "Zachary Tellier" is a challenging tribute workout dedicated to U.S. Sgt. Zachary D. Tellier, who paid the ultimate sacrifice while serving his country. This workout is structured as an escalating ladder of bodyweight movements, testing your stamina, strength, and mental toughness while honoring Tellier's heroism.

Workout Fitness Program

For Time:

Complete each segment before moving to the next, with escalating reps of bodyweight exercises:

• 10 Burpees

• 10 Burpees, 25 Push-Ups

• 10 Burpees, 25 Push-Ups, 50 Lunges

• 10 Burpees, 25 Push-Ups, 50 Lunges, 100 Sit-Ups

• 10 Burpees, 25 Push-Ups, 50 Lunges, 100 Sit-Ups, 150 Air Squats

Time Cap: 40 minutes

Workout Advice

1. Pace Yourself:
   This WOD is a grind. Start at a sustainable pace, especially in the early rounds. Avoid going out too fast during the burpees to ensure you have energy for the later, higher-rep movements.

2. Break It Up:
   When facing larger sets (push-ups, sit-ups, and air squats), use smart breaking strategies like sets of 5 or 10 with short rests. This approach can help maintain consistent movement and avoid burnout.

3. Focus on Form:
   Proper form is crucial to prevent injuries and maximize efficiency:

   • Burpees: Keep your core tight and land softly.

   • Push-Ups: Maintain a straight line from head to heels; scale to knee push-ups if needed.

   • Lunges: Ensure your knees don’t collapse inward and aim for a 90-degree angle in both legs.

   • Sit-Ups: Use a steady pace and avoid yanking your neck or shoulders.

   • Air Squats: Keep your chest up, weight in your heels, and hit full depth (hips below parallel).

4. Plan Transitions:
   The transitions between exercises can eat up time. Have a clear plan for moving efficiently between movements, especially in the higher-rep sets.

5. Scale as Needed:
   If you're unable to complete the movements within the time cap, scale the reps (e.g., 15 push-ups instead of 25) or modify the movements to match your current fitness level.

6. Mental Focus:
   Hero WODs are designed to be tough. When the workout feels overwhelming, remember Sgt. Zachary Tellier’s bravery and sacrifice. Use that as motivation to keep pushing forward.

Scaling Options

Beginner Modifications:

• Burpees: Step back and step up instead of jumping.

• Push-Ups: Perform on knees or incline against a box.

• Lunges: Reduce reps to 30 or do step-back lunges to protect knees.

• Sit-Ups: Reduce reps to 50 or do crunches.

• Air Squats: Reduce to 75 reps or perform to a box for support.

Advanced Athlete Tips:

• Try to perform all reps unbroken and aim to finish under the time cap.

• Increase the intensity by wearing a weighted vest (20/14 lbs).

By pacing effectively, focusing on form, and honoring the workout's meaning, "Zachary Tellier" can be both a humbling challenge and a meaningful tribute.