Overview of Bowen Workout
The Bowen workout is named after U.S. Army Captain Matthew J. Bowen, who died in Afghanistan in 2008. It is a hero workout that was first introduced by CrossFit in 2012. The workout is typically done in honor of Captain Bowen and other fallen soldiers. The Bowen workout is a long and grueling workout that involves a combination of running, weightlifting, and gymnastics movements. It is a challenging workout that requires a high level of fitness and endurance.
Bowen Workout: Workout Description
- Run 800 meters
- 7 deadlifts (315/205 lb)
- 10 burpee pull-ups
- Run 800 meters
- 7 deadlifts (315/205 lb)
- 10 burpee box jumps (24/20 in)
- Run 800 meters
- 7 deadlifts (315/205 lb)
- 10 burpees
- Run 800 meters
- 7 deadlifts (315/205 lb)
- 10 handstand push-ups
The workout is for time, and the recommended weight for the deadlifts is 315 pounds for men and 205 pounds for women. The burpee pull-ups, burpee box jumps, and handstand push-ups are all bodyweight movements.
Bowen Workout Variations and Scaling Options
- Reduce the weight of the deadlifts
- Use a lower box for the burpee box jumps
- Do regular push-ups instead of handstand push-ups
- Reduce the number of rounds
Tips and Strategies for Bowen Workout
- Pace yourself during the runs to conserve energy for the other movements
- Break up the deadlifts into manageable sets
- Take short breaks between the burpee pull-ups, burpee box jumps, and handstand push-ups to avoid burning out
- Use a steady pace for the burpees to avoid getting too winded
- Practice the handstand push-ups before attempting them in the workout to ensure proper form and avoid injury
Athlete Performance in Bowen Workout
- Beginner: 45-60 minutes
- Intermediate: 35-45 minutes
- Advanced: 25-35 minutes
Conclusion
The Bowen workout is a challenging workout that honors the sacrifice of fallen soldiers. It requires a high level of fitness and endurance, but it can be scaled to accommodate different levels of athletes. If you are up for the challenge, give the Bowen workout a try and see how you stack up against other athletes.