Michael workout
3 Rounds: 800 m Run, 50 Back Extensions, 50 Sit-ups
A Hero workout honouring a fallen service member.
Michael is three rounds of an 800 m run followed by 50 back extensions and 50 sit-ups. It is a strong test of running and trunk endurance, and the high-rep core work makes the runs feel longer than they are. It is a Hero workout honouring a fallen service member.
The workout
3 rounds for time of:
- 800 m run
- 50 back extensions
- 50 sit-ups
Time cap: 40 min
Loads the timer ready to go: For Time with a 40:00 cap.
Scan to open on your phone
Needs the latest version of SnapWOD.
Rx loads
Bodyweight only: no loads to set.
Time cap
Most gyms cap Michael at about 40 minutes. If the clock runs out, note how many reps you completed. Change the cap in the app before you start if your gym uses a different one.
Scaling options
- Reduce the run to 400 m and the reps to 30.
- Superman holds or good mornings with a light bar if there is no back extension machine.
- Row 1000 m instead of the 800 m run.
Strategy tips
- Keep the back extensions smooth and controlled; this is volume, not speed.
- Break the sit-ups into sets of 25 before you need to.
- Use the first part of each run to let your heart rate settle.
Related workouts
Snap the board. Start the clock.
SnapWOD turns any workout on the whiteboard into a timer: EMOM, AMRAP, For Time, intervals and multi-part sessions. Free on iPhone and Android.