Hidalgo workout

Hidalgo Crossfit Workout

Overview of Hidalgo Workout

The Hidalgo workout is named after U.S. Army Staff Sergeant Norberto “Norbie” Mendez-Hernandez, who was killed in Afghanistan on July 7, 2006. This workout is a tribute to him and his service. The Hidalgo workout has been used in CrossFit competitions, including the CrossFit Games, and is known for its high level of difficulty.

The workout involves a combination of running, weightlifting, and bodyweight exercises. It is a long and grueling workout that requires a high level of endurance and strength. The workout is typically done for time, with the goal of completing it as quickly as possible.

Hidalgo Workout: Workout Description

  • Run 2 miles
  • Rest 2 minutes
  • 20 Squat cleans (135/95 lb)
  • 20 Box jumps (24/20 in)
  • 20 Walking lunges with dumbbells (50/35 lb)
  • 20 Box jumps (24/20 in)
  • 20 Squat cleans (135/95 lb)
  • Rest 2 minutes
  • Run 2 miles

The workout is scored for time, with the goal of completing it as quickly as possible. The recommended weights for the squat cleans and walking lunges are 135/95 lb and 50/35 lb, respectively.

Hidalgo Workout Variations and Scaling Options

The Hidalgo workout is a very challenging workout and may not be suitable for everyone. Here are some common scaling options for those who need them:

  • Reduce the weight of the squat cleans and walking lunges
  • Reduce the height of the box jumps
  • Reduce the distance of the run
  • Break up the workout into smaller sets and take longer rest periods between sets

Hidalgo Workout Tips and Strategies

Here are some tips for completing the Hidalgo workout efficiently and safely:

  • Pace yourself during the first 2-mile run, as you will need to conserve energy for the rest of the workout.
  • Break up the squat cleans and walking lunges into smaller sets to avoid fatigue.
  • Use a step-up method for the box jumps to conserve energy.
  • Take short rest periods between exercises to avoid burnout.
  • Stay hydrated throughout the workout.

Athlete Performance in Hidalgo Workout

The Hidalgo workout is a very challenging workout that requires a high level of endurance and strength. Here are some average times for different levels of athletes:

  • Beginner: 60-70 minutes
  • Intermediate: 45-55 minutes
  • Advanced: 35-45 minutes

Conclusion

The Hidalgo workout is a challenging and intense workout that requires a high level of endurance and strength. It is a tribute to U.S. Army Staff Sergeant Norberto “Norbie” Mendez-Hernandez, who was killed in Afghanistan on July 7, 2006. While this workout may not be suitable for everyone, it is a great way to challenge yourself and pay tribute to a fallen hero.