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The Coffland Hero Challenge is a workout based fundraising event for gyms and fitness facilities of every kind.  Gyms choose the workout that best fits their facility, and many gyms choose the Coffland Hero WOD.

The Coffland Hero WOD is...

For time:

6 minute accumulative hang

With each drop from the bar, perform

800 meter run

30 push ups

 

Here are scaled versions and options if you do not have equiptment: 

 

No equiptment:

 Plank for 6 minutes

With each drop, perform option A or B

A. 800M Run and 30 Push Ups

B. 2 Rounds of: 75 jumping jacks, 35 mountain climbers, 15 pushups , 7 burpees

 

Scaled 1:

6 minute accumulative hang

With each drop, perform option A or B

A: 800M Run or 800M Row and 30 Push Ups

B: 2 Rounds of: 75 jumping jacks, 35 mountain climbers, 15 pushups , 7 burpees

 

Scaled 2:

 4 minute accumulative hang

With each drop, perform option A or B

A. 600M Run or 600M Row and 15 Push Ups

B: 2 Rounds of: 75 jumping jacks, 35 mountain climbers, 15 pushups , 7 burpees

 

New to CrossFit or Working Out:

4 minute accumulative hang OR plank for 4 minutes

With each drop, perform option A or B

A. 200M Run and 15 Push Ups

B. 1 Round of: 75 jumping jacks, 35 mountain climbers, 15 pushups , 7 burpees

 

Adaptive Version

Chair-

Hold plank for 6 min with each drop perform A or B

A: 600 m chair push around the track
30 Alternating Shoulder taps
B: 75. DB Push press #15/25
35. Russian Twist with Medball or same Dumbbell
15. Shoulder taps
07. Box Turns

1 Arm-

Hold 1 ring row until break each break perform A or B

A: 800 m Run
15 one arm ring rows
B: 75 Jumping Jacks
35 jumping lunges
12 one arm ring rows
05 One arm burpee

For the Hang

Chair- Ring hold out of chair
1 Arm- 1 arm banded hang

 CHC Hanging Out