Hoover
8 rounds for time of:
400-meter run
15 burpee box jump-overs
10-calorie bike
6 alternating dumbbell snatches
♀ 20-inch box and 50-lb dumbbell
♂ 24-inch box and 75-lb dumbbell
Post time to comments.
Staff Sgt.Taylor Hoover, 31, of the United States Marine Corps., died Aug. 26, 2021, by a suicide bomber who detonated explosives at Abbey Gate in Kabul, Afghanistan. Hoover joined the Marines in September 2010 and was assigned to the 2nd Battalion, 1st Marine Regiment, 1st Marine Division, I Marine Expeditionary Force at Camp Pendleton. He was deployed five times in his career and presented with many awards and honors. Hoover is survived by his mother, Kelly Barnett; father, Darin Hoover; sisters Tori Manning and Allison Summers, and their families; and his grandparents, nieces and nephews.
Stimulus and Strategy:
Today, we’re doing a Hero workout. Hero workouts are meant to be longer, challenging efforts. This workout is no exception. Expect this to take at least 30 minutes. Choose options that allow you to keep moving at a steady pace. Aim to spend no more than 5 minutes completing a single round.
Scaling:
To adjust the volume, consider reducing the total number of rounds. Reduce the loading of the dumbbell, the height of the box, and the distance of the run.
To reduce the complexity of the burpee box jump-over, consider a burpee box step-over or an up-down step-over. For the dumbbell snatch, consider a hang dumbbell snatch with a lighter load.
In case of injury or limitation, complete 900/1,250 meters on an Echo bike or 400/500 meters on the rower. For the burpee box jump-overs, consider an up-down with a lower step-up. For the bike, use any machine available to accumulate the calories. If there is an overhead limitation, consider performing a kettlebell swing to eye level or a single-arm dumbbell clean.
Intermediate option:
6 rounds for time of:
400-meter run
15 burpee box jump-overs
10-calorie bike
6 alternating dumbbell snatches
♀ 20-inch box and 35-lb dumbbell
♂ 24-inch box and 50-lb dumbbell
Beginner option:
4 rounds for time of:
200-meter run
10 burpee box step-overs
7-calorie bike
6 alternating dumbbell snatches
♀ 12-inch box and 10-lb dumbbell
♂ 20-inch box and 15-lb dumbbell
Coaching cues:
On the dumbbell snatch, focus on keeping the snatching arm long through the middle of the pull next to your body as you accelerate. As you extend the hips, pull the elbow high and outside. Then turn your hand and punch the dumbbell overhead as you pull your body underneath the object.
Resources:
From the Archives: Running Technique
Burpee Box Jump-Over
The Rogue Echo Bike
The Dumbbell Power Snatch
CrossFit Hero and Tribute Workouts
Find a gym near you:
View the CrossFit map
Comments on 250110
136 Comments
55:24 RX
M/42/5’9”/195#
45:48
24kg DB
M/34/219lbs/5'7"
Hoover (Intermediate - Scaled)
4Rds ~ (31:25)
0.25 Mile Run (3:00)
10 BurpeeBoxJumpOvers 24"
10 CalRow
6 DBSnatch 50lbs
Did not push the run. Scaled burpees cause they were killer. Row should've been 15 cals and should've done 8 snatches. All gas on the burpees and recovery elsewhere.
Hips/Groin tight and stiff next night.
400-meter run
15 burpee hop jump
10-calorie bike
8 alternating kettlebell snatches(53lb)
53:50
57:39
*70lb Dumbbell
M/29/180lb/5'8"
For Hoover
48:33 - Sc
Used a 70lb dumbbell, don't have a 75lb. Burpees were the limiter, felt good for first 7 or 8 each round then they fell off. Coudos to whoever can do this in 30-minutes.
Intermediate: ~30:40.
Manual treadmill.
Rx
38:05
38 / M / 5'9" / 137lbs
4 rounds for time of:
200-meter run
10 burpee box step-overs, 22"
15lb dumbbells SDHPs x15
6 alternating dumbbell snatches, 15lbs
25:21
Out in the snow.
As rx'd, 58:26.
I was tired before I started this. Just trying to finish really. Glad to get done under an hour. Burpee box jumps were bad, but the work was pretty mindless. Runs in around 2 min, bike in 1 min. DB snatches – yowza.
51m/5'10"/180
M/50-54 🎅🏻
Intermediate. Power snatches
46:24
Great job!
M/37/180/89
intermediate 27:43
Nice work!
Rx
46:54
Well done!
Rx-ish, modified - nursing ankle
8 RFT:
1,000m BikeErg
15 Box step overs @ 24”
10 cal Echo bike
6 alternating DB Snatch @75#
41:10
Good job!
https://youtu.be/IQ8-7DWRRLo
My Training on Friday afternoon, January 10 2025
WOD Hoover Scaled
3 rounds for time of:
400 meter Run = 2:30 minutes
15 Burpee Box Jump Overs 24 in
10 Row Calories
6 Alternating Dumbbell Snatches 50 lb
I completed the Workout in 29:34 minutes.
Nice work
Mid, 26:43, 4 rounds scale bacl pain, 20" box, 35# db,
RIP Sgt Hoover
Nice work!
Rx 33:01
*C2 Bike
-All 400m Runs <2:00
-Bike Erg 1000 Cal/hr for 3 rounds, 1100 Cal/hr for 3 rounds, 1200 Cal/hr. for last 2 rounds.
-Unbroken Snatches.
Rest in Peace Hoover
Awesome, just awesome!
🔥
Terrific job!
Don’t know what to say 🥵💪
23:20 at Paradise. Cut down to only 4 rounds due to time restraints. Subbed burpee box jump, did 12 DB snatch per round to fill in for lack of calories bike or row.
Great job!
Good work!
44:06
alternated 500m row and ski for run since we got snow
60# DB
Nice subs; good work!
Well done!
Beginner @ 28:22
Nice work!
Air runner
70# DB
Great job!
6 rounds:
300m run
10 box jumps
10cal bike
6 alt DB snatches
#30lb DB
24 in box
36:00
Good job!
~Rx
Treadmill @1°, burpee BOs on 24"x30" box, used my airdyne's best guess at 12cal/round & a 75lb DB
45:15
🥵🫡M/35/230lbs
Well done!
Nice work!
Son(17)
Intermediate (6 rounds, 50lbs,.same otherwise)
36:08
Son(17)
Intermediate (6 rounds, 50lbs,.same otherwise)
36:08
M/48/6’4”/225#
Intermediate subbing rows for run
37:50
Nice!
RIP SSgt Hoover.
Rounds/reps/box/weight Rx’d, subbed 10 rower cals (no bike):
49:24
Great job my man!
Nice job!
Nice work!
40:45
Awesome, bro
Very well done!
Excellent!
Awesome stuff Chance!
Awesome!
Intermediate
47:54
Good work!
M50/76kg/177
rxd
6 rounds
400m run
10 burpees over bag
50 jump rope single unders heavy rope
6+6 dumbbell snatch alternate (last round shoulder hurt a lot)
29:35
Nice job, with a heavy rope!
No run
55lb db
36.00
Nice work, Jon!
In honor of: Staff Sgt.Taylor Hoover, son, brother, uncle, friend, soldier, with gratitude. ~Rest easy now.
Rx reps:
400m run outside/burpee box step overs-
20 inch/12 cal row(no bike)/35#* alt DB snatch from ground *heaviest available
39:52
Great time!
Killed it , Favo!
Great stuff, Favo!
55m/70”/165
48:32
sub row for cal and 40# DB
M/74
Beginner Option
20:59
74 years old? That’s awesome, keep kicking ass!
Fantastic!
Very nice!
Wow!
*bike=row
RIP Hoover
Great work!
53:06 subbed 5 per arm #70 KB swings (elbow pain) used C2 bike 10 cal. and ran outside in the 30s and wet
Completed 10 rounds in 1:08:24 I felt like suffering just a little extra today.
RIP Hoover
Good work, Jonathan!
Nicely done! I totally understand elbow pain.
And thanks for carrying the boat (my deficient rounds)!
Incredible stuff with the extra 2 rounds. I couldn’t fathom!
Very well done!
42:56
400m run
20"box
10 calorie row
6 alt snatch, 30lb dumbbell
RIP Hoover. Eff Jay Bee.
Good work!
Nice job!
M- 53/ 5'7 / 220
Intermediate scale (sick) did 1/2 Hoover
3 rounds- 21:54
Great job putting in the effort! Hope you’re feeling better!
Way to still get in some work! Hope you recover quick.
Solid work while under the weather. Better soon!
Intermediate
500m row instead of run
47:35
Nice job
4 rounds for time of:
200-meter run
10 burpee box step-overs 18" box
7-calorie bike
6 alternating dumbbell snatches 20 lb
28:04
Good job Charles!
Did this for our Friday Bulletproof workout.
Intermediate scale due to time constraints
35:29
Had the gas but not the time to do all 8 rounds, but with a 50# DB.
Hoorah SSgt, RIP brother.
Nicely done!!!👍🏼👊🏼
Nice work! I did a couple of extra rounds for you.
Hell yeah bro!
Great work, as always!
M 40-44 201# 69"
Rx (Assault runner and bike) 53:22
Great job!
Flying!
Fantastic time!
beginner option, row instead of run, the wrong bike, and 8 kg dumbbell.
Time: roughly 20 min
You put in work that what matters 👍
WARM UP: 3 minutes
Whole Body mobility
2 minute Row
PREP/PRACTICE: 9 minutes
3 rounds, for quality/practice
5 burpee box jump-overs
4 cal ECHO bike
3/3 DB snatch
-
3 AMRAP, for speed
100m Row
2 burpee box jump-overs
2 cal ECHO bike
2/2 DB snatch
WORKOUT: 40 minute cap
*HOOVER*
8 Rounds for Time
500m Row
15 burpee box jump-over, 24”
10 cal ECHO bike
6/6 DB snatch, 50#
[Not able to run outside b/c of snow and only have a 50# DB]
COOLDOWN: 7 minutes
2-minute bike, immediately after completion/cap of workout.
3 rounds
5 very slow bodyweight lunges each leg, 5 second eccentric and concentric
5/5 very slow, very light DB shoulder press
ACCESSORY: 10 minutes
10 EMOM
Scales*
Pinch grip carry with 25# plates
*perform each of the scales (front left, front right, back left, back right, end with the one you find you’re worst at) on the odd minutes.
Nice job, and break down of your whole session!
Rxd at the Y that had all the equipment I needed. Indoor track runs, rogue plyo box, rogue echo bike, 75 lb DB.
43:50
1-5:04
2-5:13
3-5:24
4-5:34
5-5:51
6-5:43
7-5:52
8-5:09
Expect this to take more than 30 minutes?! keep each round 5 minutes or less!?! Holy body and mind wrecker.
With honor. RIP Hoover.
Way to go, this looks like a bear.
Crazy! Great job!
That’s a great time!
Awesome stuff!
71min Full workout
That’s some work, great job!
62:09
15 kg dumbbell, otherwise as prescribed
g job 👍🏼!
Nice job!
500m RowErg
15 Bench burpee step-overs
10 cals BikeErg
10 Alt 22.5 Kg DB Snatches
45:34
Great work!!!
Good job 👍
Awesome work!
Rx; (5 round time 30’02’’) 8 round 49’ 18’’
Great job!
4 Rounds in 30 min - was💀☠️ after 30 min !
nice work!!! This one is a beast.
Good job!
CFHIM 56:26 (DB 35kg) 버피박스점프오버가 가장 힘들었다. 예쁜딸 사랑해
Nice job!!!
박스 점프는 최악이야!
Intermediate option:
6 rounds for time of:
400-meter run
15 burpee box jump-overs
10-calorie row
6 alternating dumbbell snatches 12.5kg
40:54
Well done 👍🏼!
Nice work!
Globo wod: if an echo bike isnt available sub 12 calories assault bike, 300m bike erg, 150m run on a treadmill with high incline or 15 calories row. Run subs 500m row. If using a treadmill use a slight incline (400m). For burpee box jump overs you can eother jump clear over a bench, or sub burpee broad jumps facing a 24/30" distance on the floor. If 50lbs is the top dumbbell weight men do 10 dumbbell snatches if subbing for RX.
I don't have a bike, thinking about substituting single unders, any suggestions for for jumps/time? I'm currently following the beginner scaling options.
10 cals for me on the bike at a sustainable pace takes 50 seconds or so. Probably 100 singles would take about the same effort. Disclaimer: I’m not an expert 🤣