“Cirillo”
Hero WOD — Canada Day Tribute
⏱ 45-Minute AMRAP: (as many quality rounds as possible)
400m Run
20 Step-Through Lunges (10 each leg)
15 Push-Ups
10 Burpees
20 Air Squats
60 sec Plank Hold
10 Jump Squats
400m Run
Corporal Nathan Cirillo, a Canadian soldier tragically killed in the 2014 Ottawa shooting while guarding the National War Memorial. This is a pacing workout. Aim to move consistently for the full 45 minutes.
Run/jog/walk depending on fitness level. Walking is 100% okay—especially on the second loop.
Scale push-ups by elevating hands (bench, railing, etc.).
Burpees can be walk-downs if needed.
Jump squats? Take them out or modify to bodyweight squats if jumping isn’t safe or accessible.
Keep the plank honest—split it into 2 x 30s if needed.
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