“Chad”

Step Up, 20″
1000x

Step Up, 20″
750x

Step Up, 20″
500x

WOD GUIDANCE & GOALS
This workout will take the entire class time. Choose a steady pace and go! To keep an accurate count, mark off every 100 reps on a whiteboard and switch the direction you’re facing. Another method is to do 10 steps on right leg, 10 on left leg until you get to 100, then mark those 100 off. Repeat ten times.

Remember that Hero workouts take on a greater meaning than our everyday workouts. When the workout seems/feels difficult, remember that you’re doing it to honor a special person and/or cause, in this case Chad and awareness and prevention of veteran suicide. So, get to work, do your best, positive thoughts and throw an occasional high-five to your WOD neighbor.

Compare Scores HERE. Post Total Time and Number of Steps to Comments.

ABOUT CHAD
Sara Wilkinson (Chad’s surviving wife) presents this hero workout in honor of Navy SEAL Chad Wilkinson who took his life on October 29, 2018 due to the effects of numerous deployments, several TBIs, blast wave injuries and PTSD.

The workout is modeled after his preparation training for an upcoming deployment. When his wife, Sara, spoke at his funeral, she recounted the story about when she walked into the garage to find Chad doing step-ups wearing a weighted backpack. He was training before he had to climb Aconcagua, the tallest mountain in South America, by doing 1000 step-ups at a time.

If you wish to learn more or make a donation, please head to our blog post about how you can help.

“Power Elizabeth”

WOD GUIDANCE & GOALS
HEAVY DAY! Coaches will help you build to 80% of your 1 rep max power clean, and then you’ll build by 3% every round. The reps do not have to be touch and go, you may drop from the top.

Post Weights + Time to Comments.

“The Day of All Days”

5 Rounds
100′ Overhead Walking Lunge
30 Sit Ups
20 Kettlebell Swings
Rest :60

Weight: 50/35, 70/53

5 Rounds
100′ Overhead Walking Lunge
30 Sit Ups
20 Kettlebell Swings
Rest :60

Weight: 35/20, 53/35

5 Rounds
100′ Front Rack Walking Lunge
20 Sit Ups
20 Kettlebell Swings
Rest :60

Weight: 25/15, 35/26

WOD GUIDANCE & GOALS
Push your pace through the intervals knowing you have a rest coming up! Choose a dumbbell that you can lunge overhead for 50 feet before having to break. You do not have to switch arms on the lunges. Move through the sit ups unbroken, then push yourself to do the swings unbroken. Target 3 minutes per interval.

Post Intervals to Comments.

“Everything is in Order”

3 Rounds
500 Meter Row
25 Box Jump Overs

Height: 24/20

3 Rounds
400 Meter Row
25 Box Jump Overs

Height: 20″

3 Rounds
350 Meter Row
20 Box Jump Overs

Height: 24″

WOD GUIDANCE & GOALS
Both the  row and the box jump overs will take around 2:00 each to complete. Scale the meters and/or reps to meet this time domain. The row will be at a moderate pace for the first two rounds, and push your pace on the third round. Find a steady rhythm on the box jump overs to minimize breaks. Target 12 minutes.

Inspired by CF.com

Post Time to Comments.

“Gage”

AMRAP 40
300 Meter Run
20 Lunges
10 V-Ups

AMRAP 40
300 Meter Run
20 Lunges
10 V-Ups

AMRAP 30
300 Meter Run
20 Lunges
10 V-Ups

WOD GUIDANCE & GOALS
Cardio Sunday! Move at your 5k pace for the entire workout. The run will take 1:15-1:30, the lunges :45, and the v-ups :10-:15. Target 15 rounds.

Post Rounds to Comments.

“Cat Nap”

3 Rounds
10 Clean + Jerks
15 Calorie Bike

Weight: 185/135

3 Rounds
10 Clean + Jerks
12 Calorie Bike

Weight: 155/105

3 Rounds
10 Clean + Jerks
9 Calorie Bike

Weight: 115/75

WOD GUIDANCE & GOALS
Choose a weight for the clean and jerks that you intentionally have to drop between every rep! The clean and jerks could take up to 2:00 to complete. The calorie bike will take around :60 to complete, and is an opportunity to flush out your legs and recover for the next round of weightlifting. Target 10 minutes.

Post Time to Comments.

“Back + Front Squat”

EMOM 10
1 – 4 Back Squats
2 – 2 Front Squats
*at 90% of 1 rep max front squat

EMOM 10
1 – 4 Back Squats
2 – 2 Front Squats
*at 80% of 1 rep max front squat

EMOM 10
1 – 4 Back Squats
2 – 2 Front Squats
*at 70% of 1 rep max front squat

WOD GUIDANCE & GOALS
From the rack, coaches will help you work up to 90% of your 1 rep max front squat, which you’ll use for both the back squat and front squat. The back squat will take around :10-:15 to complete, and the front squat :10. Between every rep, take a deep breath and hold it throughout the movement to keep your midline in a neutral, rigid position. Record your weight in the comments.

Courtesy of PRVN

Post Weight to Comments.

“Every Night””

In Teams of 2
200/175 Cal Row
*on the :90 10 kettlebell swings each

Weight: 70/53

In Teams of 2
175/150 Cal Row
*on the :90 10 kettlebell swings each

Weight: 53/35

In Teams of 2
150/125 Cal Row
*on the :90 10 kettlebell swings each

Weight: 35/26

WOD GUIDANCE & GOALS
Get ready to row! You and your partner can divide the calories on the rower however you’d like. You could switch every :90 or every :45 with quick transitions. Every :90, teams will stop rowing and BOTH partners must complete 10 kettlebell swings (one person working at a time) before you can continue chipping away at your calories. Target 20 minutes.

Post Time to Comments.

“No More Parties”

EMOM 20
1 – 100 Meter Shuttle Run
2 – 1 Round of “Cindy”
*5 pull ups, 10 push ups, 15 squats

EMOM 20
1 – 100 Meter Shuttle Run
2 – 1 Round of “Cindy”
*3 pull ups, 6 push ups, 9 squats

EMOM 20
1 – 100 Meter Shuttle Run
2 – 1 Round of “Cindy”
*4 ring rows
*8 box push ups
*12 squats

WOD GUIDANCE & GOALS
Minute one, you will shuttle 10 meters, ten times, to complete the 100m shuttle. The shuttle will take around :30. You’ll then complete one round of “Cindy” (5 pull ups, 10 push ups, 15 squats) in the following minute. Scale reps of “Cindy” before scaling the movements. Record any modifications to comments.

Compare Scores HERE

Post Mods to Comments.