Overview of the Holbrook Workout
The Holbrook workout is named after U.S. Army Captain Jason Holbrook, who died on July 29, 2010, in Afghanistan. The workout was created in his honor and is a hero workout. Hero workouts are named after fallen soldiers and are designed to be challenging and intense, just like the soldiers they honor.
The Holbrook workout is a CrossFit benchmark workout, which means it is a standard workout used to measure progress over time. It has been used in CrossFit competitions, including the CrossFit Games and Regionals. The workout is a chipper-style workout, which means you complete all the reps of one exercise before moving on to the next.
The Holbrook workout involves a combination of running, rowing, and weightlifting. It is a long and grueling workout that requires both physical and mental toughness. The workout is designed to test your endurance, strength, and mental fortitude.
Holbrook Workout: Workout Description
- 1 mile run
- 100 pull-ups
- 200 push-ups
- 300 air squats
- 1 mile run
- Wear a 20-pound weight vest throughout the workout
The workout is for time, which means you complete all the movements as quickly as possible. The recommended weight for the weight vest is 20 pounds, but you can adjust the weight based on your fitness level.
Holbrook Workout: Workout Variations/Scaling Options
- Reduce the number of pull-ups, push-ups, and air squats
- Use a resistance band for pull-ups
- Do push-ups on your knees
- Do air squats to a box or bench
- Reduce the weight of the weight vest or do the workout without a weight vest
It is important to choose a scaling option that challenges you but is still doable. Talk to your coach or trainer for guidance on how to scale the workout appropriately.
Tips and Strategies for the Holbrook Workout
- Pace yourself: The Holbrook workout is a long workout, so it is important to pace yourself. Don’t go out too fast in the first mile run or the first set of pull-ups, push-ups, and air squats.
- Break up the reps: Break up the reps into manageable sets. For example, you could do 10 sets of 10 pull-ups, 20 push-ups, and 30 air squats.
- Use good form: It is important to use good form throughout the workout to avoid injury and to get the most out of the workout.
- Take breaks when needed: It is okay to take breaks during the workout. Listen to your body and take breaks when you need to.
- Warm-up and cool-down: The Holbrook workout is a very demanding workout, so it is important to warm-up properly before starting and to cool-down properly after finishing.
Athlete Performance in the Holbrook Workout
- Beginner: 60-70 minutes
- Intermediate: 45-55 minutes
- Advanced: 35-45 minutes
It is important to remember that everyone’s fitness level is different, and these times are just averages. Focus on improving your own time and beating your personal best.
Conclusion
The Holbrook workout is a challenging and intense workout that honors the sacrifice of U.S. Army Captain Jason Holbrook. It is a long and grueling workout that requires both physical and mental toughness. Use the tips and strategies provided to complete the workout efficiently and safely. Remember to choose a scaling option that challenges you but is still doable, and focus on improving your own time.