Crossfit boxes have a tradition of doing “Hero” workouts on military Holidays. “Heros” are workouts named after fallen soldiers and are notoriously difficult. The type you look at and go “um, seriously?”
Well, since Monday was Veteran’s day, we of course did a Hero. We did “Ralph”, which didn’t look too bad on paper but was pretty difficult once you got to the burpees and rope climbs. I scaled mine, of course.
Apparently one day isn’t enough, and Tiger’s Den has declared this “Hero Week.” Tuesday we did “JT”, which is pretty short but a TOTAL disaster for your arms. Handstand push-ups, ring dips, AND regular push-ups = we were dying after just a few minutes!
You should have heard the three of us girls: “OH my gosh! This hurts! I can’t go on!” So dramatic.
I modified mine to handstand push-ups off a box, ring dips using a little red band for support, and push-ups on my knees. I had every intention of doing the push-ups on my toes since it was a short workout, but I got there and my arms were NOT having it.
Then, to make matters worse, my coach decided to throw us a Tabata curve ball afterward. The board called for Tabata Planks, which doesn’t seem bad at all. 20 second plank, 10 seconds rest for 4 minutes. Easy peasy.
But no, our 10 seconds “rest” was to be holding the bottom of a tricep push-up. So down hovering just an inch above the ground with your arms bent in close, cursing under your breath for the 10 seconds to be up.
That’s coach Skip. He’s actually in the Army. He tells us stories about how he used to have to hold planks ALL DAY to shut us up when we complain.
We argued that this was not in fact Tabata, because Tabata has rest and this clearly did not. Not surprisingly, coach didn’t care. The regular plank ended up feeling like the rest! But I was so proud that I actually held that tricep push-up 6 out of the 7 rounds. I did take one 10 second real rest period.
And then my arms died.
Try this Tabata Arm Burner yourself!
Here’s a visual guide. Position A would be the 20 seconds and position B would be the 10 seconds.