Tommy Hackenbruck’s Workout of the Week

September 15, 2022 by
Photo Credit: Tommy Hackenbruck Instagram
Enjoying Morning Chalk Up? Access additional exclusive interviews, analyses, and stories with an Rx membership.

Today’s workout is programmed by seven-time Games athlete Tommy Hackenbruck. Considered one of the legends in the sport, he competed as an individual at the Games four times, placing second to Mikko Salo in his first trip to the Games in 2009. He later captained his Hack’s Pack UTE team to the back-to-back Affiliate Cup championships at 2012 and 2013 Games. Most recently Hackenbruck has transitioned to coaching and joined the Underdogs Athletics staff last July. He coached the KT CrossFit team this year at the Games.

  • Tommy Hackenbruck
    For time
    With a partner
    Echo bike, Assault bike or BikeErg
    50-40-30-20-10 Calories
    Each person does set of Cals
    Partner rests while other works
    Monitor should read “‘300” Cals upon completion
    Time Cap: 15 minutes

Scaling Options:

  • The first 50 calories should take 1-2 min, so adjust accordingly. Typically the scaled back options starts with 35 cals and drops by 7 cals each set.

Some advice from Tommy: “This is what I refer to as a ‘finisher’. Great way to empty the tank to finish off a good training session. If you really want to make it torturous then you can make the rest ‘active’ by doing a sandbag hold or kettlebell rack hold.”
To inquire about submitting an upcoming workout of the week, shoot us a note.

Get the Newsletter

For a daily digest of all things CrossFit. Community, Competitions, Athletes, Tips, Recipes, Deals and more.

"*" indicates required fields

This field is for validation purposes and should be left unchanged.