Loredo
A Hero WOD honoring SSG Edwardo Loredo, killed in Afghanistan in 2010. A bodyweight-dominant workout with running that builds cumulative fatigue.
- Format
- For Time
- Level
- advanced
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Loredo is a for-time workout by Fiz, built from 4 movements. It is set at advanced level.
About Loredo
Loredo is six rounds of twenty-four air squats, twenty-four push-ups, twenty-four walking lunges and a 400 metre run. It honours U.S. Army Staff Sergeant Edwardo Loredo, killed in Afghanistan in 2010.
No load, no equipment, nowhere to go
There is not a single weight in this workout and it is still one of the harder pieces in the catalogue, which surprises people the first time. One hundred and forty-four squats, one hundred and forty-four lunges and 2400 metres of running means the legs never get a break: the push-ups are the only movement that is not a leg movement, and twenty-four of them arrives as a relief roughly twice before it stops being one. The running is where most people lose the workout, because it is the only part with no rep count to hide behind.
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Run the same 400 six times
The honest goal here is six 400s of near-identical pace. Athletes who run the first in ninety seconds and the last in three minutes almost always finish behind athletes who ran all six in two. Set that pace in round one and hold it even when round one feels absurdly easy. Break the push-ups before they break, probably into two sets from round three, because push-ups are the movement here most likely to go from fine to impossible with no warning. The lunges want a steady rhythm and a tall chest rather than speed.
What's a good Loredo time
For a workout with no equipment, the range here is enormous: twenty-two minutes at the sharp end, fifty at the other, and six identically paced 400s is most of what separates them. Twenty-eight is a strong Loredo. If push-ups are what stops you, put your hands on a box rather than dropping to your knees. Elevating keeps the plank intact, and the plank is the whole reason the push-ups belong in a workout that is otherwise one hundred and forty-four squats and the same number of lunges.