Hero WOD Zimmerman: AMRAP Strength & Endurance Challenge
Meta Description:
Hero WOD Zimmerman honors 1st Lt. James Zimmerman. Learn scaling options, strategy, and tips—read on to master this pressing and pulling Hero WOD.
Honoring First Lieutenant James R. Zimmerman
Hero WOD “Zimmerman” is dedicated to U.S. Marine Corps First Lieutenant James R. Zimmerman, a 25-year-old Marine from Aroostook, Maine. LT Zimmerman, assigned to the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, tragically lost his life on November 2, 2010, during combat operations in Helmand Province, Afghanistan.
He is survived by his wife Lynel Winters, his parents Tom and Jane, his sister Megan, and his brother Christian. This workout honors his service and challenges athletes to push through pressing, pulling, and strength movements while building mental resilience.
The Workout: Hero WOD “Zimmerman”
AMRAP 25 (As Many Rounds As Possible in 25 minutes):
11 Chest-to-Bar Pull-ups
2 Deadlifts (315/225 lbs)
10 Handstand Push-ups
Scaling Notes:
L3: Pull-ups, 255/185 lbs, 3 Wall Walks
L2: Jumping Pull-ups, 225/135 lbs, 3 Partial Wall Walks
L1: Ring Rows, 185/115 lbs, Box Push-ups
Workout Variations
RX (As Prescribed)
11 Chest-to-Bar Pull-ups
2 Deadlifts (315/225 lbs)
10 Handstand Push-ups
Intermediate (Scaled)
11 Pull-ups (or Jumping Pull-ups)
2 Deadlifts (225/135 lbs)
10 Partial Wall Walks or Pike Push-ups
Beginner (Accessible)
11 Ring Rows
2 Deadlifts (light barbell or dumbbells)
10 Box Push-ups or Incline Push-ups
Training Advice
Warm-Up Recommendations
5–10 minutes light cardio
Shoulder and wrist mobility (band pull-aparts, shoulder circles)
Bodyweight pull-up and push-up prep
Deadlift warm-up with empty barbell or light weights
Movement Standards & Form Cues
Chest-to-Bar Pull-ups
Full extension at the bottom
Pull chest to bar
Engage lats and core
Deadlifts
Hinge at hips, keep back neutral
Drive through heels
Lock out at the top
Handstand Push-ups / Wall Walks
Core tight, controlled descent
Push explosively
Use scaling options if needed
Mindset Preparation
This workout combines pulling, pressing, and heavy lifting in a timed AMRAP. Break each movement into manageable sets to preserve energy and maintain proper form throughout the 25 minutes. Focus on consistency rather than sprinting through reps.
Performance Strategy
Rep Breakdown
Break pull-ups and handstand push-ups into smaller sets (e.g., 5–6 reps)
Deadlifts: lift smoothly, avoid rushing to reduce fatigue
Pacing Plan
Begin AMRAP at a steady pace to avoid burnout
Focus on transitions between movements to maximize efficiency
Keep breathing controlled during wall walks or HSPUs
Recovery & Hydration
Hydrate before and during if needed
Stretch shoulders, lats, and hamstrings post-workout
Refuel with protein and carbs to support recovery