WOD 5 – Zachary Tellier
For Time
- 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
With a running clock, complete the prescribed work as fast as possible (“For Time”).
Score is the time on the clock when the last round of Air Squats is completed.
How do you perform the “Zachary Tellier” workout?
With a running clock, as fast as possible complete the prescribed work in the order written, starting each new segment with 10 burpees.
How do you score the “Zachary Tellier” workout?
Score is the time it takes you to complete all the repetitions—650 reps in total.
What are the tips and strategy to use for the “Zachary Tellier” workout?
Keep a steady pace–a good strategy for any WOD over 20 minutes long. And if there’s a movement that you’re particularly proficient at, go faster during that movement.
Remember: Hero WODs like this are designed to honour fallen men and women, so work hard.
What is the intended stimulus for the “Zachary Tellier” workout?
This chipper-style WOD is long and steady. Since there’s quite a bit of variety in the movements (Burpees, Push-Ups, Lunges, Sit-Ups, and Air Squats) you should move constantly and take very little rest.
If you find yourself needing to rest more than a few seconds at a time, reduce the volume of repetitions and/or scale the movement.
How do you score the “Zachary Tellier” workout?
This is a lengthy, bodyweight workout designed to take approximately 30 minutes or less. Scale the volume and/or the required skill level so you can move continuously.
Long rest breaks will reduce the intended intensity of this Hero WOD.
Beginner A
- 10 Burpees
- 10 Burpees
- 15 Push-Ups
- 10 Burpees
- 15 Push-Ups
- 20 Lunges
- 10 Burpees
- 15 Push-Ups
- 20 Lunges
- 25 Sit-Ups
- 10 Burpees
- 15 Push-Ups
- 20 Lunges
- 25 Sit-Ups
- 30 Air Squats
Beginner B
- 10 Burpees
- 10 Burpees
- 15 Incline Box/Bench Push-Ups
- 10 Burpees
- 15 Incline Box/Bench Push-Ups
- 20 Lunges
- 10 Burpees
- 15 Incline Box/Bench Push-Ups
- 20 Lunges
- 25 Anchored Sit-Ups
- 10 Burpees
- 15 Incline Box/Bench Push-Ups
- 20 Lunges
- 25 Anchored Sit-Ups
- 30 Air Squats
Push Ups WODs 6 – Bert
For Time
- 50 Burpees
- 400 metre Run
- 100 Push-Ups
- 400 metre Run
- 150 Walking Lunges
- 400 metre Run
- 200 Air Squats
- 400 metre Run
- 150 Walking Lunges
- 400 metre Run
- 100 Push-Ups
- 400 metre Run
- 50 Burpees
With a running clock, perform the prescribed work in the order written as fast as possible (“For Time”).
Score is the time on the clock when the last rep of Burpees is completed.
Push Ups WODs Tips and Strategy
Go for a steady pace of around 75-80% of your max speed during this long, bodyweight chipper WOD.
The Push-Ups will likely prove to be the crux of this workout, so break the reps up early—big sets of Push-Ups will burn you out.
Pick up the pace during the last 50 Burpees of “Bert”—you’re almost at the finish line at that point.
Push Ups WODs Intended Stimulus
This Hero WOD (like many Hero WODs) should feel long and grueling. Due to the big sets of movements (200 Air Squats in a row, 100 Push-Ups in a row, etc.) you’ll feel plenty of muscle fatigue.
Everything should hurt during this workout: your upper body, lower body, core and lungs are all put to the test.
This WOD isn’t about going fast, but rather steadily chipping away at the movements. If you find you need to rest for more than 10 seconds at a time, then you’re either going too fast, or you need to scale the volume.
Intermediate athletes should finish in 50-70 minutes.
Push Ups WODs Scaling Options
Most of the exercises in “Bert” are approachable by all skill levels, however the volume of the movements is high.
Reduce the volume as needed so you can move smoothly and steadily throughout the WOD and finish.
Push Ups WODs Intermediate
For time:
- 40 Burpees
- 400-m Run
- 80 Push-Ups
- 400-m Run
- 120 Walking Lunges
- 400-m Run
- 160 Air Squats
- 400-m Run
- 120 Walking Lunges
- 400-m Run
- 80 Push-Ups
- 400-m Run
- 40 Burpees
Beginner
For time:
- 20 Burpees
- 200-m Run
- 30 Knee Push-Ups
- 200-m Run
- 40 Walking Lunges
- 200-m Run
- 50 Air Squats
- 200-m Run
- 40 Walking Lunges
- 200-m Run
- 30 knee Push-Ups
- 200-m Run
- 20 Burpees
Image Sources
- Push-Ups-WODs: WODSHOTS