Brief Overview of the Bradshaw Workout
The Bradshaw workout is named after U.S. Army First Lieutenant Brian Bradshaw, who was killed in Afghanistan in 2009. It was first posted on the CrossFit main site in 2010 as a tribute to him. The workout has not been used in any CrossFit Games, Semifinals/Regionals, or Open competitions. The Bradshaw workout is a high-intensity workout that involves a combination of weightlifting and gymnastics movements. It is considered a challenging workout that requires a high level of fitness to complete. The benefits of the Bradshaw workout include improved strength, endurance, and overall fitness.
Bradshaw Workout: Workout Description
The Bradshaw workout consists of four rounds of the following movements:
- 10 handstand push-ups
- 15-foot rope climb, 1 ascent
- 20 dumbbell burpees, 35-pound dumbbells
- 25 pull-ups
The workout is timed, and the goal is to complete all four rounds as quickly as possible. The recommended weight for the dumbbell burpees is 35 pounds. The workout is considered advanced and requires a high level of fitness to complete.
Bradshaw Workout Variations and Scaling Options
The Bradshaw workout can be scaled by reducing the weight of the dumbbells or using a resistance band for the pull-ups. For those who are not able to do handstand push-ups, pike push-ups or dumbbell shoulder presses can be substituted. For the rope climb, a modified rope climb or rope pull can be used. It is important to choose a scaling option that is appropriate for your fitness level to avoid injury.
Tips and Strategies for Bradshaw Workout
To complete the Bradshaw workout efficiently and safely, it is important to pace yourself and break up the movements as needed. It is recommended to break up the handstand push-ups and pull-ups into smaller sets to avoid fatigue. For the rope climb, it is important to use your legs to help you climb and to take breaks as needed. For the dumbbell burpees, it is recommended to pace yourself and break up the sets into smaller sets if needed. It is also important to warm up properly before starting the workout and to cool down properly after completing it.
Athlete Performance in the Bradshaw Workout
The average time to complete the Bradshaw workout for advanced athletes is around 20-25 minutes. Intermediate athletes can expect to complete the workout in around 25-30 minutes, while beginners may take 30-35 minutes or more.
Conclusion
The Bradshaw workout is a challenging workout that requires a high level of fitness to complete. It is named after U.S. Army First Lieutenant Brian Bradshaw, who was killed in Afghanistan in 2009. The workout consists of four rounds of handstand push-ups, rope climbs, dumbbell burpees, and pull-ups, and is timed. It is important to choose a scaling option that is appropriate for your fitness level and to pace yourself throughout the workout. The benefits of the Bradshaw workout include improved strength, endurance, and overall fitness.