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]]>2 Rounds for Time:
40 Box Jumps 24 inch (M) / 20 inch (F)
41 Barbell Push Press 40kg (M) / 30kg (F)
20 Dead Ball slams 20kg (M) / 10kg (F)
5 Shuttle Runs out to 20m & back.
Writer: Thomas Saxby | Content Approved by Judy.
Rachel was a warm-hearted, kind person, who only wanted to make the world and her community a better place. Anybody who meet her was instantly drawn to her presence and passion for life. She was 29 years old when she paid the ultimate sacrifice.
**Details have been removed at the request of the family** 20 March 2026.
(1) Design Process
Reason for 2 rounds – 2 officers paid the ultimate sacrifice that day, hence 2 rounds. We have used Rachel’s QPS rego number as the repetition range.
Reason for box jumps – Rachel loved running up Mt Ngungun and tackling hard stair climbs.
Reason for push press – Rachel was an avid swimmer and loved it, a lot of swimmers use push press to improve strength for swimming, plus the high rep count of 41 is very difficult and makes you remember why you are doing this workout.
Reason for deadball slams – Keeps the heart rate up, very explosive movement and mimics the butterfly swim stroke which Rachel really enjoyed.
Reason for the shuttle runs – Multiple officers from Rachel’s squad informed me that she planned training sessions and focussed on improving her beep test shuttle run every Friday whilst at the Academy.
(2) – Named after Rachel McCrow.
(3) – Rachel was a warm-hearted, kind person, who only wanted to make the world and her community a better place. Anybody who meet her was instantly drawn to her presence and passion for life.
(4) ‘Rachel’ was first performed at the Queensland Police Academy gym at Oxley, Queensland , Australia on the 12 December 2023 (1st year anniversary). Where all Queensland Police Officers are trained.
(5) N/A
(6) The rep count is Rachel’s unique police service number 4041205 and the two rounds account for both her and Matt who made the ultimate sacrifice on that day.
(7) Designed to be short, sharp and keep heartrate high.
(8) Matt Arnold, Rachel’s partner lost his life in the ambush approximately 20 minutes prior to Rachel passing. It is intended to complete Matt Arnold’s HERO WOD – 20 minute recovery and set-up, and then complete Rachel’s HERO WOD.
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]]>2 Rounds for Time:
40 Wall Ball Goblet Squats 9kg (M) / 6kg (F)
40 Burpee Over Wall Wall
24 Wall Balls at 10ft (M) or 9ft (F) target height with 9kg (M) or 6kg (F)
100m Bear Crawl Pushing the wall ball 9kg (M) or 6kg (F)
Writer: Thomas Saxby | Content approved by Terry & Sue.
Matt was a gentle giant, he was a tall lad, who loved fitness, muay thai and camping. He joined the police service to make a difference and help his local community.
**Details have been removed at the request of the family** 20 March 2026.
(1) Design process
Reason for 2 rounds – 2 officers paid the ultimate sacrifice that day, hence 2 rounds. We have used Matt’s QPS rego number as the rep range plus TWO zeros added to the ‘1’, cause 1 is just too easy.
Reason for wall balls – Matt conducted a lot of squats / leg work with his trainer.
Reason for burpees – Everybody loves burpees, but the high rep count of 40 is very difficult and makes you remember why you are doing this workout.
Reason for wall balls – Keeps the heart rate up, very explosive movement just like Matt’s trainer got him to do with box jumps and single leg work.
Reason for bear crawl push – the wall ball is a burden and can represent life, task or problem and having to push it a total of 200m during the workout, makes you remember why you are doing this workout.
(2) – Named after Matthew Arnold
(3) – Matt was a gentle giant, he was a tall lad, who loved fitness, muay thai and camping. He joined the police service to make a difference and help his local community.
(4) ‘Matt’ was first performed at the Queensland Police Academy gym at Oxley, Queensland , Australia on the 12 December 2023 (1st year anniversary). Where all Queensland Police Officers are trained.
(5) N/A
(6) The rep count is Matt’s unique police service number 4040241 and the two rounds account for both him and Rachel who made the ultimate sacrifice on that day.
(7) Designed to be short, sharp and keep heartrate high. The burpees are a grind and really remind you of why you are doing this workout.
(8) Matt Arnold lost his life in the ambush approximately 20 minutes prior to Rachel passing. It is intended to complete Matt Arnold’s HERO WOD – 20 minute recovery and set-up, and then complete Rachel’s HERO WOD.
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]]>The post HERO WOD TEDDY SHEEAN VC appeared first on Australian Hero Games.
]]>4 rounds – 19min 42sec Time Cap
Dumbbells required 22.5kg x 2 M / 15kg x 2 F
Buy in: 240m run = 1 rep.
12 Dumbbell Devils Press
18 Dumbbell Shoulder to Overhead
20 Dumbbell Squats.
– Time expired score is total amount of reps.
– If you achieve any spare time, complete AMRepAP double-unders until time cap 19:42.
Your final score is 201 plus the number of double unders completed.
Writer: Sarah Fryer.
This HERO WOD honours the sacrifice of Teddy Sheean, VC, with a focus on upper body strength, in honour of Teddy’s sacrifice. Each part of the work out symbolises part of Teddy’s sacrifice.
19min 42sec WOD – the year in which Teddy died
240m sprint – the hull number of the ship he served on (240)
12 dual BD devil press – Teddy died in the 12th month
18 DB shoulder to overhead – Teddy was 18 when he died
20 DB squats – for the 20mm cannon he was strapped to when he went down with the ship
Shortly before 1400 on 1 December 1942, HMAS Armidale I, was attacked by no less than thirteen aircraft. The corvette manoeuvred frantically. At 1515 a torpedo struck her port side and another hit the engineering spaces; finally a bomb struck aft. As the vessel listed heavily to port, the order was given to abandon ship. The survivors leapt into the sea and were machine-gunned by the Japanese aircraft. Once he had helped to free a life raft, Ordinary Seaman Edward ‘Teddy’ Sheean scrambled back to his gun on the sinking ship. Although wounded in the chest and back, the 18-year-old sailor shot down one bomber and kept other aircraft away from his comrades in the water. He was seen still firing his gun as Armidale slipped below the waves. Only 49 of the 149 men who had been on board survived the sinking and the ensuing days in life rafts. Source: Royal Australian Navy Biography Page (Ordinary Seaman Edward ‘Teddy’ Sheean VC | Royal Australian Navy).
Sheean was mentioned in dispatches for his bravery and in 1999 HMAS Sheean, a Collins Class submarine, was named after him – the only ship in the RAN to bear the name of a junior sailor.
In 2020, following a sustained public campaign to have Ordinary Seaman Sheean’s selfless actions appropriately recognised, an expert panel recommended to the Australian Government that he be considered for the award of a Victoria Cross.
On 12 August 2020 His Excellency General the Honourable David Hurley AC DSC (Ret’d) Governor-General of the Commonwealth of Australia announced that Her Majesty Queen Elizabeth II had approved a posthumous award of the Victoria Cross to Ordinary Seaman Sheean.
In doing so, Ordinary Seaman Sheean became the first member of the Royal Australian Navy to be awarded Australia’s highest honour for valour.
On 1 December 2020, 78 years to the day since the death of Ordinary Seaman Sheean and the loss of HMAS Armidale I, the Governor-General presented the insignia of the Victoria Cross for Australia to Teddy Sheean’s family at a ceremony held at Government House in Canberra, ACT.
AHG received approvals from nephew Garry Ivory (Sep 2021) and the Director Navy Honours & Awards (Aug 2021).
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]]>The post HERO WOD FAZ appeared first on Australian Hero Games.
]]>Captain Steven Fazel
2 Rounds for Time
Buy Out – 1 x 700m Partner Carry
Writer: Bridget Fazel
Endorsed by CO 5TH Aviation Regiment (10 Sep 2024).
The 1000m run, 1800m ride and 2500m row symbolises his love of fitness with previous endurance sport history (running, triathlon and cycling).
The repetitions for bodyweight exercises are representative of his family life and his dedication to always giving more than what was required in everything he did.
1000m Run – 1 x son named Baeden
40 Burpees – 4 Brothers (Greg, Glenn, Kerry, Ross (deceased). Burpees were selected to demonstrate his repeated attempts to always get back up after being knocked down.
80 Squats – 8 nieces and nephew (Ashleigh, Christopher, Andrew, Bridget, Gabrielle, Shianne (deceased), Melissa, Amelia). The squats were selected to represent his lifelong career in field hockey.
120 Double Unders – Always giving 120% (above what was expected) and his desire to live life to the fullest. The double Unders were kindly recommended by Brett Ford; previous PTI in the Australian Army and coach at CrossFit Sisyphus (Sunshine Coast); friend of Steve and the Fazel family. These are representative of his time flying helicopters and chinooks in the Australian Army.
The partner carry signifies the seven deployments overseas with the Australian Army and his passion to serve others.
The two rounds is representative of his larrikin nature – Just when you think you are done – you get to do it all over again.
The decision for mostly bodyweight exercises was to enable everyone who knew Steven, and all those who wish to complete the workout to be able to engage with it regardless of their background in fitness. In the spirit of inclusion to align with Steve’s person values.
Captain Steven Fazel (“Faz”) served in the Australian Army from 21st April 1997 until he was medically discharged on the background of mental health concerns resulting from his experiences during active service, on the 4th November 2015. On 19th December 2019 Steven succumbed to suicide after his long battle with enduring mental illness (PTSD).
Steve is truly a fallen soldier who was heartbroken by the medical limitations impacting his ability to continue in his job. He proudly stood on the foundations of his achievements in the ADF and loved his job with unconditional passion. Being a pilot in the Australian Army was something he felt was a defining feature of who he was. Steve often explained that there was nothing else he could see himself doing, outside of being a helicopter/chinook pilot in the ADF. He routinely explained that nothing else “hit the same.”
He maintained significant engagement and long-term relationships with those he served with. Those men and women continue to honour his legacy and, they continue to offer unwavering support to his family, well beyond his death. Development of a hero WOD in his honour enables those who continue to survive his legacy, to have an active way of honouring and connecting with his memory for a lifetime beyond his death.
Steve is fondly remembered as a loveable larrikin who is survived by his three older brothers, Greg, Glenn & Kerry, his son, Baeden, his mother, Betty and all of those who knew and loved him.
He was a passionate man with a successful representative hockey career, a love of endurance sports and anything related to fitness.
His passion for life and supporting his mates was a defining feature of his personality.
He embodied the definition of hero with a collection of military decorations, a drive to always act on behalf of those in need and an enduring desire to always strive for more.
Forever loved, Faz.
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]]>5 Rounds for time:
15 Push Press 50kg M / 35kg F
21 Front Squat
400m Run
Writer: Jo Turner & Mitch Davis
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]]>AMRepsAP: 13 minutes (Men) / 14 minutes (Women)
– Men 600m run buy in, 2min CAP – on the 2min mark the 1 min rounds commence.
– Women 600m run buy in, 3min CAP – on the 3min mark the 1 min rounds commence.
– Men run under 2mins do extra pull ups,
– Men run over 2mins AMRepsAP the remaining 1min or over 3mins move to the next minute of movements.
– Women run under 3mins do extra pull ups,
– Women run over 3mins AMRepsAP the remaining 1min or over 3mins move to the next minute of movements.
Then into
3 Rounds AMRAP.
1 min Pull-Ups
1 min Deadlifts 90kg/70kg
1 min Lateral Burpees
1 min rest (rounds 1 and 2 only)
Mixed heats start women 1 min earlier.
Writer: Jimmy Wright and Jamie Zimmermann
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]]>10 rounds – Time cap 18 min.
10m farmers carry 32kg M 24kg F
5 Under grasp strict pull ups
10m farmers carry 32kg M 24kg F
5 Burpees
5 Deadlift 120kg M / 80kg F
Writer: Roy Boyden, Quentin Pakse
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]]>2 Rounds for Time
200m run
16 reps 24kg M / 16kg F KBS
16 reps pull ups
16 reps 50kg M / 30kg F front squat
Then into
200m run
14 reps 24kg M / 16kg F KBS
14 reps pull ups
14 reps 50kg M / 30kg F front squat
Then into
200m run
12 reps 24kg M / 16kg F KBS
12 reps pull ups
12 reps 50kg M / 30kg F front squat
Writer: Jamie Zimmermann and Jimmy Wright
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]]>11 Rounds – Time Cap 25mins
29m Shuttle run
10 Burpees
10 Butterfly sit-ups
10 Thruster barbell 20kg M / 15kg F
Writer: CPL Birts IET PTI
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]]>21 – 15 – 9
Squat Snatch 50kg M / 35kg F
Kettle bell swings 32kg M / 24kg F
Toes to Bar
Then into a
Buy out 100 Double Under’s.
Writer: 2nd Royal Australian Infantry Battalion
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