Brief Overview of the Workout ‘Brian’
‘Brian’ is a CrossFit workout named after U.S. Navy Special Warfare Operator Brian Bill, who died in 2011 while serving in Afghanistan. It is a hero workout that is often performed to honor fallen heroes. ‘Brian’ has been used in the CrossFit Games and is a benchmark workout that measures an athlete’s progress over time. The workout involves three rounds of 400-meter runs, 21 back squats, and 15-handstand push-ups. It is a challenging workout that requires a high level of fitness and strength.
‘Brian’ Workout Description
The ‘Brian’ workout consists of three rounds of 400-meter runs, 21 back squats, and 15 handstand push-ups. The recommended weight for the back squats is 185 pounds for men and 135 pounds for women. The workout is scored by the time it takes to complete all three rounds, with the clock starting at the beginning of the first run and stopping at the end of the final handstand push-up. The workout is designed to be completed as quickly as possible, with athletes pushing themselves to their limits.
‘Brian’ Workout Variations and Scaling Options
- Reducing the weight of the back squats
- Doing hand-release push-ups instead of handstand push-ups
- Doing push-ups on a box instead of handstand push-ups
- Reducing the number of reps for the back squats and handstand push-ups
These scaling options can help athletes who are not yet able to do the workout as prescribed to build up their strength and fitness over time.
Tips and Strategies for the ‘Brian’ Workout
- Pace themselves during the runs to conserve energy for the back squats and handstand push-ups
- Break up the back squats and handstand push-ups into manageable sets to avoid burnout
- Focus on maintaining good form during the back squats and handstand push-ups to avoid injury
- Use a spotter or wall to assist with the handstand push-ups if needed
- Warm up properly before starting the workout to prevent injury
Athlete Performance in the ‘Brian’ Workout
The average time to complete the ‘Brian’ workout varies depending on the athlete’s level of fitness and experience. Here are some average times for different levels of athletes:
- Beginner: 25-30 minutes
- Intermediate: 20-25 minutes
- Advanced: 15-20 minutes
Conclusion
The ‘Brian’ workout is a challenging CrossFit workout that honors fallen heroes. It involves three rounds of 400-meter runs, 21 back squats, and 15 handstand push-ups and is scored by the time it takes to complete all three rounds. Athletes can scale the workout to their level of fitness and use tips and strategies to complete it efficiently and safely. By completing the ‘Brian’ workout, athletes can build their strength and fitness while honoring those who have made the ultimate sacrifice.