Men’s Health Fitness Editor-in-Chief Andrew Tracey Takes on 24 Hero WODs in 24 Hours

Photo credit: Callum Tracey (IG: @sportsdaymedia)

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Andrew Tracey, Fitness Editor for Men’s Health is about to undertake a monumental task. He’ll complete 24 CrossFit Hero WODs within 24 hours for year four, but he’ll add an ultra-marathon as an extra challenge, according to a profile originally posted in Men’s Health.

The details: Tracey to launch the Herculean business in rural Essex at 10:00 a.m. local time on Saturday, November 20. He will complete all 24 Hero WODs by 9:00 a.m. local time on Sunday, November 21. Tracey will score miles between each of the CrossFit workouts to reach her ultimate goal of completing an ultra-marathon.

  • Tracey Won’t Just Finish These Workouts In A Gym. Each portion of the ultra-marathon will continue a journey between Stansted and Stratford. His Hero WODs will take place at different locations along the course.
  • Tracey’s last practice – Murph – will take place in the Olympic Park in East London.

Tracey to debut with James Prosser’s 100 muscle-ups before facing Nate, who includes some more muscle-ups. The program continues with Hidalgo, Jerry, DT, Ricky, Mead, Bert, Joseva, Oz, Burgess McLaren, Bolger, Smudge and Jordan.

Tracey to complete nine more Hero WODs on Sunday to top off the calendar. The list is the chef, Heidi, Jones, Jay, Sham, Jenny, Randy, Joseph Grzelak and Murph.

To raise funds for a charity: Tracey will complete this task to raise money for Pilgrim Bandits, the organization whose motto – “Always a Little Further” – inspired this task originally in 2018. Those who want to support Tracey as he takes on the Heroes WOD can donate directly to pilgrim bandits.

Rhythm is essential: Tracy’s past efforts to complete 24 Hero WOD in 24 hours has always included a mix of longer and shorter and intense workouts. The mixture would give it extra time every few hours to refuel and recharge. The 2021 iteration is a different beast.

  • Tracey will have to walk two or three miles between each workout to nibble the distance of the ultra-marathon. If a Hero WOD is 50 minutes long, it will only have 10 minutes to cover that distance before starting the next workout.

“Discomfort is not within the four walls of a gym” Tracey told Men’s Health. “It’s just a bit of hard work… It’s about putting myself in an unfamiliar situation where I can’t stop. And this year, more than ever, will reflect it, because the slowdown will have real consequences. It’s s- or bust. Either you get to the next one or you don’t.

The WODs and the program: Courtesy of Men’s Health.

10 a.m .: James Prosser

11 a.m .: Nate

  • 20-minute AMRAP:
    2 muscles
    4 hand pumps
    8 kettlebell swings

12 p.m .: Hidalgo

  • 2 mile run
    20 cleanings
    20 box jumps
    20 lunges while walking
    20 box jumps
    20 cleanings
    2 mile run

1 p.m .: Jerry

  • 1 mile run
    row of 2000 meters
    1 mile run

2 p.m .: DT

  • 5 laps:
    12 deadlifts
    9 suspended cleanings
    6 shakes

3 p.m .: Ricky

  • 20-minute AMRAP:
    10 pull-ups
    5 deadlifts with dumbbells
    8 push buttons

4 p.m .: Mead

  • 20-minute AMRAP:
    30-foot rope climb
    Partner portage of 100 meters

5 p.m .: Bert

  • 50 burpees
    400 meter run
    100 push-ups
    400 meter run
    150 lunges while walking
    400 meter run
    200 aerial squats
    400 meter run
    150 lunges while walking
    400 meter run
    100 push-ups
    400 meter run
    50 burpees

6 p.m .: Joseva

  • 15-12-9 @ body weight:
    Press bench
    Deadlift
    Clean energy

7 p.m .: once

8 p.m .: Burgess

9 p.m .: McLaren

  • 20-minute AMRAP:
    3 thrusters
    5 box jumps
    7 push-ups

10 p.m .: Bolger

  • 5 laps:
    400 meter run
    25 aerial squats
    Carry a sandbag

11 p.m .: Smudge

  • 3 rounds:
    5 strength exercises
    10 squat cleanses
    20 sit-ups

12 p.m .: Jordan

  • 100 kettlebell swings
    100 sit-ups
    100 aerial squats
    100 push-ups

1 a.m.: The Chef

  • 5 x 3-minute AMRAP:
    3 powerful cleanings
    6 push-ups
    9 aerial squats

2 a.m.: Heidi

  • 23-minute AMRAP:
    23 aerial squats
    23 push-ups
    23 kettlebell swings
    23 slots
    23 sit-ups
    23 box jumps

3h: Jones

  • 30-minute AMRAP:
    400 meter run
    30 aerial squats
    400 meter run
    15 push-ups
    400 meter run
    30 wide burpee jumps

4h: jay

  • 20-minute AMRAP:
    22 aerial squats
    12 toes at the barre
    9 burpees

5 a.m.: simulacrum

  • 7 laps:
    11 deadlifts
    100 meter sprint

6 a.m .: Jenny

  • 20-minute AMRAP:
    20 aerial squats
    20 back squats
    400 meter run
    * run with dumbbells

7am: Randy

8 a.m .: Joseph Grzelak

  • 100 kettlebell swings
    EMOM performs 2 burpees

9 a.m .: Murph

  • 1 mile run
    100 pull-ups
    200 push-ups
    300 squats
    1 mile run
    * wear a weighted vest

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