7 Rounds For Time: 11 Deadlifts (bodyweight), 100 meter Sprint
Primary movement: BW Deadlifts/Sprints
Sham is a Hero WOD honoring Air Force Staff Sergeant David 'Sham' Wieger: 7 rounds for time of 11 bodyweight deadlifts and a 100 meter sprint. The pairing is beautifully simple - a moderate-heavy pull straight into an all-out sprint, repeated seven times. Sham trains and tests explosive posterior-chain power and repeat sprint ability; it's short (usually 7-12 minutes), fast and surprisingly savage on the hamstrings.
| Level (Time) | Men | Women |
|---|---|---|
| beginner | 16:00+ | 17:00+ |
| intermediate | 12:00 | 13:00 |
| advanced | 9:30 | 10:30 |
| elite | sub 8:00 | sub 9:00 |
Where does your Sham land?
Log it once and the app places you on this table automatically, then tracks the trend.
Do the deadlifts unbroken if your bodyweight pull allows it - 11 reps at bodyweight should be sets you don't fear. Run the first three sprints at 85-90%, not 100%; hamstrings under deadlift fatigue are vulnerable to true max sprints until you've calibrated. Reset your brace every deadlift set; sprinting spikes your breathing and sloppy rounded pulls follow. Fast transitions: the bar should be near the sprint start line.
Scaled: 7 rounds of 11 deadlifts at 0.75x bodyweight and 100 m run. Beginner: 5 rounds of 8 deadlifts at 0.5x bodyweight and 100 m brisk run. Loads must allow aggressive, technically sound pulls.
Log every result, see your progress over time, and know exactly where you stand.
Free on iOS and Android. No account needed to start.