Overview of the Zimmerman Workout
The Zimmerman workout is named after U.S. Marine Corps First Lieutenant James R. Zimmerman, who was killed in action in Iraq in 2004. This workout was created in his honor and is a hero workout that is often performed on Memorial Day. The workout involves a combination of gymnastics and weightlifting movements, making it a challenging and intense workout.
Zimmerman Workout: Workout Description
The Zimmerman workout consists of 11 rounds of the following movements:
- 1 rope climb (15 ft)
- 11 back squats (95 lbs for men, 65 lbs for women)
- 10 handstand push-ups
- 20 kettlebell swings (2 pood for men, 1.5 pood for women)
The workout is performed for time, meaning that the goal is to complete all 11 rounds as quickly as possible.
Zimmerman Workout: Workout Variations and Scaling Options
The Zimmerman workout is a challenging workout that requires a high level of fitness. For those who are not able to perform the workout as prescribed, there are several scaling options available. These include:
- Scaling the weight of the back squats and kettlebell swings
- Scaling the height of the rope climb
- Scaling the number of handstand push-ups
It is important to choose a scaling option that is appropriate for your fitness level and to consult with a coach or trainer if you are unsure.
Zimmerman Workout: Tips and Strategies
To complete the Zimmerman workout efficiently and safely, it is important to pace yourself and break up the movements as needed. Some tips and strategies for completing the workout include:
- Breaking up the back squats and kettlebell swings into smaller sets
- Using a modified handstand push-up, such as a pike push-up, if needed
- Taking short breaks between rounds to catch your breath and recover
It is also important to warm up properly before starting the workout and to cool down and stretch afterwards to prevent injury.
Zimmerman Workout: Athlete Performance
The Zimmerman workout is a challenging workout that requires a high level of fitness. Average times for completing the workout vary depending on the athlete’s level of fitness. Here are some average times for completing the workout:
- Beginner: 30-40 minutes
- Intermediate: 20-30 minutes
- Advanced: 15-20 minutes
Zimmerman Workout: Conclusion
The Zimmerman workout is a challenging and intense workout that is named after a fallen hero. While it may be difficult to complete as prescribed, there are scaling options available for those who need them. By pacing yourself and using proper form, you can complete the workout safely and efficiently.