Hero WOD “Hortman”

Complete as many rounds as possible in 45 minutes of:
Run 800 meters
80 Squats
8 Muscle-ups

“U.S. Army Captain John D. Hortman, 30, of Inman, South Carolina, assigned to the 1st Battalion, 160th Special Operations Aviation Regiment, based in Fort Campbell, Kentucky, died on August 8, 2011, in Fort Benning, Georgia, in a helicopter accident during a military training exercise. He is survived by his mother, Brenda Jones, sister Jill Hortman, and brother, Andy Pierce.” – crossfit.com

What is good score for hero WOD Hortman?

Hortman is very intensive and very long WOD. You will be running almost half of the workout and if you want to get good score in Hortman you will have to run fast.

If you are going for 5 rounds you will run total of 4K and if you want +6 rounds you will run almost 5K or more this means that for 5 rounds you will need to keep the pace at under 5:00 min/km and for +6 rounds under 4:15 min/km. Because you need some time for squats and muscle ups.

You can attack air squats 2 different ways. You can go for 80 reps unbroken but at slower pace as I did or go for quick sets of 10, 20 or 40 reps. Both of these approaches are almost equal in terms of time and it is just up to you what you prefer.

And there will be a lot of muscle ups, if you are going for +5 rounds you will do +40 muscle ups in just 45 minutes, in average it is 1 muscle up per minute. So be honest with you muscle up skills and if you are not good at them consider doing them only in sets of 1-3 reps but if you are muscle up ninja just go for 5+3 or 8 and you will save a lot time doing that.

Accroding to our app good score for this workout is 5 rounds and 322m of running and I think that’s pretty hard to beat. My score was 6 rounds and 260m of running and I was really pushing hard to finish 6 rounds, I wanted to slow down on the run but I knew I have to keep the pace up to finish 6 rounds.