Glen workout

Glen Crossfit Workout

Overview of the ‘Glen’ Workout

The ‘Glen’ workout is named after U.S. Navy SEAL Glen Doherty, who was killed in the 2012 Benghazi attack. It was first posted on the CrossFit main site in 2008. The workout is not a part of the CrossFit Games, but it is a popular Hero WOD (workout of the day) that is done to honor fallen heroes. The workout involves a combination of running, weightlifting, and bodyweight exercises. It is a challenging workout that requires a high level of fitness and endurance. The workout is designed to push athletes to their limits and test their mental toughness.

‘Glen’ Workout Description

The ‘Glen’ workout consists of the following movements, to be completed for time:

  • 30 Clean and Jerks (135/95 lb)
  • 1-mile run
  • 10 Rope Climbs (15 ft)
  • 1-mile run
  • 100 Burpees

The workout is scored by the time it takes to complete all the movements. The recommended weight for the Clean and Jerks is 135 pounds for men and 95 pounds for women. The Rope Climbs should be completed using a 15-foot rope. The Burpees should be performed with a full push-up and jump at the top.

‘Glen’ Workout Variations and Scaling Options

The ‘Glen’ workout is a challenging workout that requires a high level of fitness and endurance. Not everyone will be able to complete the workout as prescribed. Here are some common scaling options for those who need them:

  • Reduce the weight of the Clean and Jerks
  • Reduce the height of the Rope Climbs
  • Perform Rope Pull-Ups instead of Rope Climbs
  • Reduce the number of Burpees

Tips and Strategies for the ‘Glen’ Workout

Here are some tips for completing the ‘Glen’ workout efficiently and safely:

  • Pace yourself during the Clean and Jerks to conserve energy for the runs and Rope Climbs.
  • Break up the Rope Climbs into smaller sets to avoid burning out.
  • Use a steady pace during the runs to avoid getting winded.
  • Take short breaks during the Burpees to avoid burning out.

Athlete Performance in the ‘Glen’ Workout

The ‘Glen’ workout is a challenging workout that requires a high level of fitness and endurance. Here are some average times for different levels of athletes:

  • Beginner: 45-60 minutes
  • Intermediate: 35-45 minutes
  • Advanced: 25-35 minutes

Conclusion

The ‘Glen’ workout is a challenging workout that requires a high level of fitness and endurance. It is a great way to honor fallen heroes and push yourself to your limits. If you are new to CrossFit or have not done this workout before, it is recommended to scale the workout to your fitness level. Remember to pace yourself and take breaks when needed.