Understand the programme
Complete the seven movements in order and repeat for seven total rounds, giving 343 repetitions. This Hero honours seven CIA personnel killed in the 30 December 2009 attack in Afghanistan; the official page provides their names and context.
Goal and scoring
Score elapsed time for all seven rounds. If your coach sets a cap, record work completed and loads; that cap is a session decision rather than an addition to the original prescription.
Plan pacing and equipment
Set up stations before starting and check that the working area is clear. Warm up gradually and rehearse transitions with your chosen variations. Select an effort that preserves movement control; a previous score does not dictate today’s difficulty.
Adapt the session
Wodball example: three rounds with reduced loads and suitable pushing, pulling and trunk-control variations. Agree replacements before starting, especially for handstand push-ups and knees-to-elbows. Timed pressure is not the setting to learn an unfamiliar skill.
Compare future attempts
Keep equipment, loads, movement ranges, rest and counting rules consistent when comparing results. Record a different version on a separate line. Movement quality and consistency also provide useful feedback without testing a record each session.
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