Overview of the Gallant Workout
The Gallant workout is named after U.S. Navy Petty Officer Second Class Taylor Gallant, who died in action in Iraq in 2005. This workout was created in his honor and is often performed on Memorial Day. The workout consists of three rounds of a 200-meter run, 30 dumbbell hang power cleans, and 30 burpee box jump overs. This workout is considered challenging and requires a high level of endurance and strength.
Gallant Workout: Workout Description
- 200-meter run
- 30 dumbbell hang power cleans (50/35 lb)
- 30 burpee box jump overs (24/20 in)
The workout is scored for time, and the recommended weights for the dumbbell hang power cleans are 50 pounds for men and 35 pounds for women. The height of the box for the burpee box jump overs is 24 inches for men and 20 inches for women.
Gallant Workout Variations and Scaling Options
The Gallant workout can be scaled by reducing the number of repetitions or rounds, using lighter weights, or modifying the movements. For beginners, it is recommended to perform one or two rounds of the workout and use lighter weights. For those who cannot perform burpee box jump overs, step-ups can be substituted. It is important to choose a scaling option that still provides a challenge but allows for proper form and safety.
Tips and Strategies for the Gallant Workout
To complete the Gallant workout efficiently and safely, it is recommended to pace yourself during the 200-meter run and focus on breathing. For the dumbbell hang power cleans, it is important to keep the back straight and engage the core. For the burpee box jump overs, it is recommended to step down from the box to reduce the risk of injury. It is also important to take breaks when needed and not push beyond your limits.
Athlete Performance in the Gallant Workout
The average time for completing the Gallant workout varies depending on the athlete’s level of fitness. For advanced athletes, the average time is around 25-30 minutes, while intermediate athletes can complete the workout in 35-40 minutes. Beginners may take up to an hour to complete the workout.
Conclusion
The Gallant workout is a challenging workout that requires a high level of endurance and strength. It is named after a fallen hero and is often performed on Memorial Day. By scaling the workout and following proper form and safety guidelines, anyone can complete this workout and honor the memory of Petty Officer Second Class Taylor Gallant.