FOR TIME
wear weighted backpack
box height:
ruck weight:
The huge volume and loaded backpack make this very demanding, but the movement itself is low-skill with a beginner-height box and no advanced gymnastics or barbell work.
How we determine the levelThe extremely high total volume of 1000 box step-ups with a loaded backpack creates a very long, oxidative effort at a methodical pace rather than a fast sustained push. The moderate but relentlessly fatiguing loading and single-movement chipper structure make this a mental and muscular endurance test where the goal is simply to keep moving.
60–100+ minutesHero WODs are special workouts created to honor fallen military personnel, first responders, or other heroes who have made significant sacrifices.
Complete 3 rounds of 30 squat cleans, 30 pull-ups, and an 800m run as fast as possible.
Complete 50 pull-ups, a 400m run, 21 thrusters, an 800m run, 21 thrusters, another 400m run, and finish with 50 pull-ups as quickly as possible.
Perform as many rounds as possible in 20 minutes of 30 box jumps, 20 push presses, and 30 pull-ups.
