Stephen workout

Stephen Crossfit Workout

Overview of the Stephen Workout

The Stephen workout is named after Stephen Siller, a New York City firefighter who lost his life on September 11, 2001. The workout is a tribute to him and his heroic actions on that day. It is also a fundraiser for the Stephen Siller Tunnel to Towers Foundation, which supports first responders and military personnel. The workout involves running, lunges, and burpees, and is considered a challenging workout.

Stephen Workout: Workout Description

  • Run 1 mile
  • 10 rounds of:
    • 10 lunges (60/40 lb dumbbells)
    • 10 burpees
  • Run 1 mile

The workout is timed, and the goal is to complete it as quickly as possible. The recommended weights for the lunges are 60/40 lb dumbbells for men and women, respectively.

Stephen Workout: Workout Variations and Scaling Options

  • Reduce the weight of the dumbbells for the lunges
  • Reduce the number of rounds from 10 to 5 or 7
  • Reduce the distance of the runs from 1 mile to 800 meters or 400 meters
  • Replace the lunges with air squats or step-ups
  • Replace the burpees with push-ups or jumping jacks

It is important to choose a scaling option that is appropriate for your fitness level and ability.

Tips and Strategies for the Stephen Workout

  • Pace yourself during the first mile run, as it is easy to get carried away and tire yourself out early on.
  • Break up the lunges and burpees into manageable sets, such as 5 lunges and 5 burpees at a time.
  • Take short breaks between sets to catch your breath and recover.
  • Focus on maintaining good form throughout the workout, especially during the lunges and burpees.
  • Stay hydrated and fuel your body with proper nutrition before and after the workout.

Athlete Performance in the Stephen Workout

The average time to complete the Stephen workout varies depending on the athlete’s fitness level and ability. Here are some average times for different levels of athletes:

  • Beginner: 45-60 minutes
  • Intermediate: 35-45 minutes
  • Advanced: 25-35 minutes

It is important to note that these are just averages, and individual times may vary.

Conclusion

The Stephen workout is a challenging and meaningful workout that honors the memory of Stephen Siller and supports first responders and military personnel. With proper scaling and preparation, anyone can complete this workout and experience its benefits.