Overview of the Hammer Workout
The Hammer workout is a CrossFit workout named after U.S. Army First Sergeant Michael “Hammer” Bordelon, who was killed in action in Iraq on May 10, 2005. The workout was created in his honor and is often performed on Memorial Day. The workout involves a combination of running, kettlebell swings, and pull-ups. It is considered a challenging workout that tests both strength and endurance.
Hammer: Workout Description
- 5 rounds for time:
- 400-meter run
- 21 kettlebell swings (24/16 kg)
- 12 pull-ups
The workout is timed, and the goal is to complete all five rounds as quickly as possible. The recommended weight for the kettlebell swings is 24 kg for men and 16 kg for women.
Hammer Variations and Scaling Options
The Hammer workout can be scaled for athletes of all levels. Here are some common scaling options:
- Reduce the number of rounds from 5 to 3 or 4.
- Reduce the weight of the kettlebell.
- Use a resistance band or jumping pull-ups instead of strict pull-ups.
- Reduce the distance of the run.
Scaling options are particularly important for beginners or those new to CrossFit, as the workout can be very challenging.
Tips and Strategies for the Hammer Workout
To complete the Hammer workout efficiently and safely, here are some tips:
- Pace yourself during the run to conserve energy for the kettlebell swings and pull-ups.
- Break up the kettlebell swings and pull-ups into manageable sets to avoid burnout.
- Use proper form during the kettlebell swings to avoid injury.
- Use a grip that allows for efficient pull-ups.
- Take short breaks between sets to catch your breath and recover.
Athlete Performance in the Hammer Workout
The average time to complete the Hammer workout varies depending on the athlete’s level:
- Beginner: 30-40 minutes
- Intermediate: 20-30 minutes
- Advanced: 15-20 minutes
Conclusion
The Hammer workout is a challenging CrossFit workout that honors the memory of a fallen soldier. It tests both strength and endurance and can be scaled for athletes of all levels. By following the tips and strategies provided, athletes can complete the workout efficiently and safely.