The Zeus WOD | Crossfit

Discover the Zeus WOD – A hard hitting Hero WOD that hits chest, back, legs, and glutes equally building power and endurance, this workout is a solid one to repeat often and easily adapted for no-gym situations.

The Hero WOD “Zeus” is performed to honor fallen soldier David Hickman.

Read on to discover the Zeus WOD, how to do it, and how to do it without a gym.

CONTENTS OF THE ZEUS WOD BREAKDOWN

THE ZEUS WOD

3 Rounds For Time


For the Zeus WOD, execute 3 rounds for time of the entire circuit.  Complete all reps of one exercise before proceeding to the next exercise.  Aim to workout for time completing all three rounds of the circuit as fast as possible.

HOW TO ADAPT THE ZEUS WOD FOR TRAVEL, LIMITED EQUIPMENT

For travelers on the road, and athletes at home, its easily possible to recreate the Crossfit WOD Zeus, simply with the gear you have on hand.  For this, we’ll use a backpack filled with weights, either water, or a sandbell

Movement by movement, here is how we can recreate the Zeus WOD with equipment available at home and to travelers

  • Wall Ball Shots: If you’re feeling froggy, and don’t have a hard weight in the weighted backpack, try the wall ball shots with the backpack, otherwise replace wall ball shots with push presses preceded by a full squat prior to each rep.
  • Sumo Deadlift High-Pull: Instead of a kettlebell or barbell, perform the same movement with a backpack, grabbing the
  • Box Jump: Squat jump to compensate if a box is missing.  Simply go down into a bodyweight squat (thighs parallel to the ground) and launch out, jumping as high as possible
  • Push Presses: Grab the backpack by the side handles and perform the push press movement as normal (tutorial below)
  • Row: Squat bending at the waist and grab the weighted backpack by the sides, pulling it in towards your abdomen and then returning to arms extended (toward the ground) to recreate the rowing movement
  • Push-Ups: Same as normal
  • Back Squats (Bodyweight): To make up for the missing weight (equal to your bodyweight) for this back squat, perform double the number of single leg squats (or the same number, but a set for each leg)

EXERCISES DEMOS


Wall Ball Shots


Sumo Deadlift High-Pull


Box Jump


Push Presses


Rowing


Ring Row


Back Squats (Bodyweight)


Single Leg Squat

THE STORY OF THE “ZEUS” HERO WOD

The Hero WOD “Zeus” is performed to commemorate the fallen hero, Specialist David Hickman.


Straight from Crossfit.org:

U.S. Army Specialist David E. Hickman, 23, of Greensboro, North Carolina, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle. He is survived by his wife Calli, parents David and Veronica, and brother Devon.


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