Overview of the Hortman Workout
The Hortman workout is named after U.S. Army Captain John Hortman, who died in 2004 while serving in Iraq. The workout was created in his honor and is often performed on Memorial Day. It has also been used in CrossFit competitions, including the CrossFit Games. The workout involves a combination of running, kettlebell swings, and pull-ups. It is considered a challenging workout that requires both strength and endurance.
Hortman: Workout Description
The Hortman workout consists of the following movements, to be completed in the order listed:
- Run 800 meters
- 80 kettlebell swings (24 kg for men, 16 kg for women)
- 8 pull-ups
The workout is to be completed for a total of 5 rounds, with a 1-minute rest between each round. The workout is timed, and the goal is to complete all 5 rounds as quickly as possible.
Hortman: Workout Variations and Scaling Options
For those who are unable to complete the workout as prescribed, there are several scaling options available. These include:
- Running a shorter distance (e.g. 400 meters)
- Reducing the weight of the kettlebell
- Using a resistance band or other assistance for pull-ups
- Reducing the number of rounds
Scaling options are recommended for those who are new to CrossFit or who have not yet developed the strength and endurance required for the full workout.
Tips and Strategies for Hortman Workout
To complete the Hortman workout efficiently and safely, it is important to pace yourself and take breaks as needed. Some tips and strategies for completing the workout include:
- Breaking up the kettlebell swings and pull-ups into smaller sets (e.g. 20 swings and 2 pull-ups at a time)
- Focusing on proper form for each movement to avoid injury
- Using a consistent pace throughout the workout to avoid burning out too quickly
- Taking deep breaths and staying focused to maintain mental toughness
Athlete Performance in the Hortman Workout
The average time to complete the Hortman workout varies depending on the athlete’s level of fitness and experience with CrossFit. According to the CrossFit Journal, advanced athletes can complete the workout in under 30 minutes, while beginners may take closer to an hour.
Conclusion for Hortman Workout
The Hortman workout is a challenging CrossFit workout that requires both strength and endurance. It is named after a fallen soldier and is often performed on Memorial Day as a tribute. While the workout can be scaled for those who are new to CrossFit, it is recommended that athletes have a solid foundation of strength and endurance before attempting the full workout. With proper pacing and focus, the Hortman workout can be a rewarding and effective way to improve overall fitness.