Overview of the Wyk Workout
The Wyk workout is named after U.S. Army Chief Warrant Officer Matt Wikan, who died in Afghanistan in 2010. It is a hero workout that is often done to honor fallen soldiers. The workout involves a combination of running, rowing, and weightlifting. It is a challenging workout that requires a high level of fitness and endurance. The workout has been used in CrossFit competitions, including the CrossFit Games.
Wyk Workout: Workout Description
- 5 rounds of:
- 5 front squats (225/155 lb)
- 400-meter run
- 5 deadlifts (225/155 lb)
- 400-meter row
The workout is timed, and the goal is to complete all five rounds as quickly as possible. The recommended weights for the front squats and deadlifts are 225 pounds for men and 155 pounds for women.
Wyk Workout: Workout Variations/Scaling Options
- Reduce the weight of the front squats and deadlifts
- Reduce the distance of the run and row
- Reduce the number of rounds
The Wyk workout is a challenging workout that may not be suitable for everyone. Here are some scaling options for those who need them.
Wyk Workout: Tips and Strategies
- Pace yourself: The Wyk workout is a long workout that requires a lot of endurance. Pace yourself from the beginning to avoid burning out too quickly.
- Focus on form: The front squats and deadlifts are heavy lifts that require good form to avoid injury. Make sure you are using proper form throughout the workout.
- Use the row to recover: The row is a good opportunity to recover from the front squats and deadlifts. Use it to catch your breath and prepare for the next round.
Wyk Workout: Athlete Performance
- Beginner: 45-50 minutes
- Intermediate: 35-40 minutes
- Advanced: 25-30 minutes
The Wyk workout is a challenging workout that requires a high level of fitness and endurance. It is a hero workout that is often done to honor fallen soldiers. If you are looking for a challenging workout that will push you to your limits, the Wyk workout is a great option. Just make sure to pace yourself and focus on proper form to avoid injury.