French - Crossfit Workout

For the hero workout "French," begin with a 1 mile run to warm up your body and elevate your heart rate. Focus on maintaining a steady pace that you can sustain throughout the workout.

After completing the run, transition to 50 deadlifts. Use a weight that challenges you but allows you to maintain proper form. Engage your core and keep your back straight as you lift.

Once the deadlifts are done, run another 1 mile to keep your endurance up. Strive for a pace that feels sustainable after the earlier exercises.

Finally, finish with a 3-minute max burpee set. Aim to minimize rest and push through to maximize the number of burpees completed during this time.

Scale the mile run to a distance that feels challenging but achievable, such as 800 meters or a 0.5-mile jog. Alternatively, consider substituting the run with rowing or cycling for 10-15 minutes.

Reduce the number of deadlifts to 25 if necessary, and adjust the weight to 50-70% of your one-rep max, ensuring you can maintain proper form throughout. You may also choose to perform the deadlifts with lighter kettlebells or dumbbells.

For the burpees, aim for a modified version such as performing them from your knees or stepping back instead of jumping. Focus on completing a total of 1 minute instead of 3 minutes for the max effort, allowing for a gradual build-up.

Your score for the French hero workout is determined by the total time it takes to complete each segment of the workout. This includes two 1-mile runs and the 50 deadlifts performed in between.

To calculate your score, track your time from the start of the first mile run until the completion of the last set of burpees. If you take breaks during the workout, those times will be included in your overall score.

For optimal tracking, use a stopwatch or timer to ensure accuracy. Once completed, your score will be the total elapsed time in either minutes and seconds or just seconds, depending on your preference.

Remember to push yourself, as each second counts in this challenging workout.

Begin with a steady pace on the mile run; it's important to conserve energy for the deadlifts and burpees. Aim for a manageable weight during the deadlifts to maintain good form and prevent fatigue.

Focus on your breathing during the deadlifts, taking deep breaths between each set. Break the deadlifts into smaller sets if necessary, especially if you begin to feel your grip weakening.

On the second mile run, find a rhythm that allows you to keep moving without burning out. Once you transition to the burpees, maintain a steady pace and focus on quick, efficient movements.

Rest as needed, but keep it minimal to maintain your heart rate. Finish strong by pushing through the final few burpees in the last minute.

A good score for the workout French ranges significantly based on skill level and athletic background. For elite athletes, a completion time of 20–22 minutes is considered exceptional, reflecting their superior endurance and strength.

Intermediate participants may aim for a score between 25–30 minutes, showcasing a solid understanding of pacing and technique.

Beginners should strive for a completion time of 35 minutes or more, focusing on completing each segment with proper form while building endurance.

Overall, improving time on this workout is a great indicator of progress in both cardiovascular fitness and muscular endurance, providing specific targets for each skill level.

The French workout is designed to test cardiovascular endurance, muscular strength, and overall stamina through high-intensity intervals. It combines running with heavy lifting and bodyweight exercises, encouraging athletes to maintain speed and power under fatigue.

The first mile run serves as a warm-up, setting the pace for the subsequent deadlifts. Fifty repetitions of the deadlift challenge not only the lower body strength but also grip strength and core stability, making it vital for overall performance.

The second mile run pushes the limits of aerobic capacity, while the final three minutes of max burpees demand explosive power and endurance. This combination creates a comprehensive workout that simulates the demands of real-life challenges, requiring mental toughness alongside physical ability.

The world record for the French workout, which consists of a mile run, 50 deadlifts, another mile run, and 3 minutes of max burpees, has seen impressive times reported within the fitness community. The fastest recorded completion time hovers around 20 to 22 minutes, showcasing the incredible endurance and strength required for this challenge.

Elite athletes typically demonstrate outstanding speed in both running segments and efficiency with deadlifts, while maintaining an aggressive pace during the burpees. This combination demands peak cardiovascular fitness and muscular endurance to achieve a competitive time.

As the workout is scored “for time,” the emphasis is on completing the entire sequence in the shortest duration possible, further highlighting the intensity of this rigorous challenge.

The hero workout "French" honors the memory of U.S. Army Sergeant First Class Louis J. French. He was a dedicated soldier who made the ultimate sacrifice while serving his country.

This workout aims to pay tribute to his bravery and commitment to duty, inspiring athletes to push their limits and honor his legacy through physical endurance.

The combination of running, deadlifts, and burpees symbolizes the strength and resilience exhibited by Sergeant French and those who serve in the armed forces.