Overview of the Collin Workout
The Collin workout is named after U.S. Army Specialist Collin Bowen, who died in 2003 while serving in Iraq. This workout is a hero workout, which means it is dedicated to a fallen soldier. The Collin workout is a benchmark workout that has been used in CrossFit competitions, including the CrossFit Games. The workout involves a combination of bodyweight exercises and weightlifting movements. It is considered a challenging workout that requires a high level of fitness.
Collin Workout Description
- 400-meter sandbag carry (50/35 lb)
- 12 push presses (115/75 lb)
- 12 box jumps (24/20 in)
- 12 sumo deadlift high pulls (115/75 lb)
The workout is scored by the time it takes to complete all six rounds. The recommended weights for the push press and sumo deadlift high pull are 115/75 lb for men and women, respectively. The recommended height for the box jump is 24/20 in for men and women, respectively.
Collin Workout Variations and Scaling Options
The Collin workout can be scaled by reducing the weight of the sandbag, push press, and sumo deadlift high pull. The height of the box jump can also be lowered. Beginners can start with a lighter sandbag and lower weights, while more advanced athletes can increase the weights. The workout can also be modified by reducing the number of rounds.
Tips and Strategies for the Collin Workout
- Pacing is key in the Collin workout. Athletes should aim to maintain a steady pace throughout the workout to avoid burning out early.
- The sandbag carry is the most challenging part of the workout. Athletes should focus on maintaining good form and breathing throughout the carry.
- The push press and sumo deadlift high pull should be performed with proper technique to avoid injury and conserve energy.
- Athletes should aim to complete each round in a consistent time to avoid burning out early.
- A proper warm-up and cool-down routine can help prevent injury and improve performance.
Athlete Performance for the Collin Workout
The average time to complete the Collin workout for advanced athletes is around 30-35 minutes. Intermediate athletes can expect to complete the workout in 35-40 minutes, while beginners may take 40-45 minutes.
Conclusion
The Collin workout is a challenging hero workout that honors the sacrifice of U.S. Army Specialist Collin Bowen. It involves a combination of bodyweight exercises and weightlifting movements and requires a high level of fitness. Athletes can scale the workout by reducing the weights and modifying the number of rounds. Proper pacing, technique, and warm-up and cool-down routines can help athletes perform the workout safely and efficiently.