Australian Hero WOD – BAIRD

February 20, 2014

Written by admin in Events,

7 min read

Australian Hero WOD – Baird

This week Corporal Cameron Baird was posthumously awarded Australia’s highest military honour, the Victoria Cross for extraordinary heroism in Afghanistan.

This weekend we are honouring his memory and his achievement by completing the Hero WOD created in his honour. Encourage your coach to program the WOD this weekend in his honour.

BAIRD:

MEN: 13 minutes

600m run buy in, 2min CAP – on the 2min mark the 1 min rounds commence. Run under 2mins do extra pull ups, Run over 2mins AMRepsAP the remaining 1min or over 3mins move to the next minute of movements.

Then into…

3 Rounds AMRAP (see below*)

WOMEN: 14 minutes

600m run buy in, 3min CAP – on the 3min mark the 1 min rounds
commence. Run under 3mins do extra pull ups, Run over 3mins AMRepsAP the remaining 1min or over 4mins move to the next minute of movements.

Then into

*3 Rounds AMRAP (Men & Women)

1 min Pull-Ups

1min Deadlifts 90kg/70kg

1 min Lateral Burpees

1 min rest (rounds 1 and 2 only)

Mixed heats start women min earlier.

What does Hero WOD “BAIRD” Represent?

CPL Baird died how he lived, at the front; giving his all without any indecision.

The 600 metre sprint represents him leading a team into a gunfight at full charge, an action he was known for so don’t hold back; he never did.

He always programmed pull-ups, deadlifts and burpees to maintain his high standard of fitness.

These movements were common on Baird’s battlefield; pulling himself over a wall, carrying a wounded mate, or taking cover when the enemy started firing.

The ‘rest’ is recovery and preparation time for the next round, or in Baird’s case the next course of action on the battlefield.

Thanks to Australian Hero Games for this workout.