Overview of the Hildy Workout
The Hildy workout is named after Army Spc. Hilda Clayton, who died in Afghanistan in 2013 while documenting a live-fire training exercise. The Hildy workout is a challenging combination of cardio and strength exercises. It has not been used in any CrossFit competitions, but it is a popular workout in CrossFit gyms around the world. The workout is typically done for time and involves a combination of running, kettlebell swings, box jumps, and burpees. The workout is considered to be of intermediate to advanced level of difficulty and can be completed in around 30-40 minutes. The benefits of the Hildy workout include improved cardiovascular endurance, increased strength, and improved overall fitness.
The Hildy workout consists of the following movements, in order:
- 1000 meter run
- 50 kettlebell swings (24kg/16kg)
- 50 box jumps (24″/20″)
- 50 burpees
- 1000 meter run
The workout is done for time, and the recommended weights for the kettlebell swings are 24kg for men and 16kg for women. The box jumps should be done on a 24-inch box for men and a 20-inch box for women. The burpees should be done with a full push-up and a jump at the top.
Workout Variations/Scaling Options
The Hildy workout can be scaled for athletes of all levels. Here are some common scaling options:
- Reduce the number of reps for each movement (e.g. 30 kettlebell swings, 30 box jumps, 30 burpees)
- Use a lighter kettlebell for the swings
- Use a lower box for the box jumps
- Do step-ups instead of box jumps
- Do push-ups from the knees instead of full push-ups
Tips and Strategies
Here are some tips for completing the Hildy workout efficiently and safely:
- Pace yourself on the first 1000 meter run, as it is easy to go out too fast and burn out early.
- Break up the kettlebell swings and box jumps into manageable sets, and take short breaks between sets.
- Keep a steady pace on the burpees, and try to avoid taking long breaks.
- On the second 1000 meter run, try to push yourself to finish strong.
- Warm up properly before starting the workout, and cool down afterwards to prevent injury.
Here are some average times for the Hildy workout for athletes of different levels:
- Beginner: 45-60 minutes
- Intermediate: 35-45 minutes
- Advanced: 30-35 minutes
The Hildy workout is a challenging and rewarding workout that honors the memory of Army Spc. Hilda Clayton. With proper scaling and pacing, athletes of all levels can complete this workout and improve their fitness.