ZooFit Special Workout: Veteran’s Day- Hero WOD

In ZooFit, I honor Conservation Heroes who have died either while on the job or after many years of conservation service to the world. The whole idea of Conservation Hero Workouts was inspired by CrossFit’s Hero Workouts. This is an incredible way to honor the men and women who have sacrificed their lives to protect either our freedom, or freedom for other countries.

Today is Veteran’s Day, and I want to put aside my ZooFit hat for just a brief moment to recognize those who have served our country, and those who have lost so much in their service for our country. I thank you, I respect you, I see you, and I honor you.

This workout is not a ZooFit workout. It is a CrossFit Hero workout and as such, it will be difficult. I have modified it for those who wish to complete it but not as prescribed.


US Coast Guard Petty Officer Fernando Jorge, 39, died on February 28, 2012, when his unit’s helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission.

The prescribed workout designates the Squat Cleans with a 155 lb barbell (for men), or 110 lb barbell for women. I am suggesting using a medicine ball, which is significantly lighter in weight, but will still achieve great results in helping you stay fit.

  • 30 Overhead Sit-ups
  • 15 Squat Cleans
  • 24 OH Sit-ups
  • 12 Squat Cleans
  • 18 OH Sit-ups
  • 9 Squat Cleans
  • 12 OH Sit-ups
  • 6 Squat Cleans
  • 6 OH Sit-ups
  • 3 Squat Cleans

Overhead sit-ups: This is in placement of GHD sit-ups. Since most people do not have access to a GHD device, I’m modifying it as overhead sit-ups. Hold a weighted plate, medicine ball, or heavy object over your head while in a sitting position. Lay down on the ground, tapping the weight to the ground above your head. Sit up and at the top of your sit-up, press the weight overhead. As you lay back down, bring the weight to your chest and then tap the weight overhead to repeat the movement, just before you sit up again.

Squat Cleans: With a medicine ball, stand over the ball with legs about hip width apart. Squat, driving knees out and keeping your chest up, pick up the ball. As you stand, shrug your shoulders and pull your elbows up (what I call “scarecrow pose”). Flip the ball slightly as you rotate your arms from scarecrow to front rack position. Front rack is holding the ball at your chest with elbows slightly pointed down. As you are rotating your arm position, squat once more, to get under the ball’s weight. Stand up with the ball in front rack position. Then return the ball to starting position, at your feet to repeat the movement.

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