Goose: Deadlifts, rope climbs, and thrusters

Goose is another outstanding Hero WOD that pushes athletes to their limits. Like all Hero workouts, it demands more effort, mental strength, and endurance than a typical WOD. Yet, Goose stands out due to a crucial difference: it is a partner workout. As a result, the focus is not only on individual performance but primarily on the team spirit. This workout challenges the entire body and combines strength, endurance, and strategy with the need to work in perfect synchronization as a team.

What is the story behind Goose

The Hero WOD Goose was created in honor of Master Sergeant Christopher Raguso. Christopher, a highly decorated officer in the US Air National Guard, lost his life on March 15, 2018, during a mission in Iraq. As a firefighter and paramedic, he was known for his courage and his dedication to helping others. His comrades gave him the nickname "Goose," which stood for his sincere and friendly character.

What does the Hero workout Goose look like

The Hero WOD Goose is a partner workout with a clear structure and is performed for time.

• 106 Deadlifts (61/43 kg)
• 7 rounds of:
  • 3 Rope Climbs (4.5 m)
  • 15 Thrusters (61 kg/43 kg)
  • 15 Kettlebell Swings (32 kg/24 kg)
• 400-meter run with a shared weight plate (20 kg/10 kg)

The workout is usually divided so that only one person works at a time. With the exception of the final run, which is completed as a team.

What are some strategies for Goose

To complete Goose efficiently, planning and communication are crucial.

Smart splitting: Split the deadlifts and thrusters into smaller sets to avoid fatigue.

Rope Climbs: Take turns on the rope climbs. The person who is more confident with this movement should take on more, while the other saves energy.

Pacing: Maintain a moderate pace. Working too fast in the early rounds can lead to exhaustion.

Communication: Coordinate before initiating a switch to work fluidly and save time.

Efficiency during the run: For the final run with the weight plate, you should have a clear plan and switch off carrying it.

What are the scaling options

The workout can be adapted to different fitness levels.

Deadlifts and Thrusters:

• Reduce the weight

Rope Climbs:

• Replace rope climbs with pull-ups, ring rows, or rope pulls

Kettlebell Swings:

• Use lighter kettlebells
• Russian swings instead of American swings

400-meter run:

• Shorten the distance
• Leave out the plate
  

What is a good result

• Beginners or scaled teams: 45-60 minutes
• Advanced athletes: 30-40 minutes

What matters most is proper execution and effort, regardless of the time.

Conclusion

Goose is not very well-known and is much more than just a demanding workout. It is a symbol of teamwork, dedication, and the CrossFit community. By focusing on cooperation, it challenges not only the body but also the dynamics and communication within the team.