5 Rounds for Time: - 10 Deadlifts (225/155 lb) - 15 Hand-Release Push-Ups - 20 Box Jumps (24/20”) - 200m Sandbag Carry (70/50 lb) Stimulus: This WOD brings raw power and explosive movement under fatigue. The heavy deadlifts demand strength, the push-ups test upper-body stamina, and the box jumps spike your heart rate before sending you into a grind of sandbag carries. Expect your legs, lungs, and grip to be torched by the later rounds—stay consistent and fight for clean movement even as fatigue builds. Scaling Options: - Deadlifts → Lighter barbell or Dumbbells - Box Jumps → Step-Ups 💬 Post your time, scaling choices, and how you felt tackling this one. Hero workouts aren’t about comfort—they’re about resilience. Channel your Hulk Smash energy this week and finish Superhero September strong.

For Time: - 1,000m Run (ruck optional) - 100 Wall Balls (20/14 lb) - 800m Farmer Carry (2x 53/35 lb KBs) - 50 Burpee Pull-Ups - 400m Sprint Stimulus: This WOD is built for full-body stamina and grip strength. The long run and sprint test your engine, the wall balls crank up your volume capacity, and the farmer carry forces you to fight fatigue in your grip and core. The burpee pull-ups finish it off with a mental and physical grind. Push the pace through the carries and stay steady everywhere else. Scaling Options: - Wall Balls → Air Squats or DB Thrusters - Burpee Pull-Ups → Burpees or Jumping Pull-Ups 💬 Post your time, scaling choices, and how you felt when you finished. Hero workouts are about resilience, so bring your Iron Resolve this week.

Which mini “superhero” challenge would you try this week? ✅ 100 push-ups/day ✅ Carry something heavy every day ✅ Sprint intervals 3x this week ✅ Add a weighted vest to one workout ✅ Complete a Hero WOD RX 💬 Comment: Which of these would push you most outside your comfort zone?

This Week’s Hero WOD: The Captain Theme: Built around grit, weighted carries, and endurance — channeling superhero resilience. Workout – For Time: - 800m Run with Sandbag (50/35 lb) - 50 Pull-Ups - 100 Push-Ups - 150 Air Squats - 400m Farmer Carry (2x 53/35 lb KBs or DBs) - 800m Run with Sandbag (50/35 lb) Scaling Options: - Pull-Ups → Ring Rows or Band-Assisted - Push-Ups/Squats → 50 / 100 reps instead of full volume - Farmer Carry → Dumbbells, kettlebells, or even a loaded backpack Stimulus: This is a long grind—expect 35–50 minutes for most athletes. - Functional grit with weighted carries - Bodyweight volume that builds toughness - Mental resilience from start to finish Why It Works: Hero WODs aren’t just about reps—they’re about showing up for something bigger than yourself. The weighted carries tie directly into our Superhero September theme, forcing grit, discipline, and endurance under load. ✅ Post your time, scaling choices, or lessons learned inside this thread. 📸 Bonus: Share a sweaty pic after finishing The Captain and tag @ignitefitness_training with #phoenixrising and #igniteathlete to get featured.

For this week of Adventure August, which outdoor hormone-friendly practice will you commit to? ✅ Fasted morning walk or ruck ✅ Outdoor resistance training (sandbag, bodyweight, bands) ✅ Hiking with varied terrain ✅ Cold water exposure in nature (ocean, river, lake) ✅ Outdoor mindfulness — journaling, meditation, or breathwork in fresh air 💬 Comment: Where’s your favorite outdoor spot to recharge?