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 |
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.