11/11/20- Chad Hero WOD

 

Donna 

 ( Please arrive early to class atleast 15 min and you will begin the wod at the top of the hour -60 min cap)

Wednesday's Veterans Day Workout "Chad"

For Time

1,000 Box Step-Ups (20 in)

Wear a Ruck Pack or Vest (45/35 lb)

Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack or vest that weighs 45 lbs for men, and 35 lbs for women. 

*60 min cap

A ruck is a weighted backpack to simulate the gear carried during a hiking expedition. Vests will be provided at the box if you're wearing one. 

Score is the time it takes to complete all 1,000 repetitions Or total at 60 minutes. 

Tips and Strategy

When you go into this workout, know that your pace will be slow. You’ll break a lot, but long rests will result in feeling like the clock is moving backwards instead of forwards. Commit to short breaks (10-15 seconds) and then get back on the box.

Intended Stimulus

This memorial WOD should feel like one of the most mentally challenging workouts you’ll ever do. You’ll want to quit at least a few times. But when you make it to the finish line, you’ll feel both exhausted (physically and mentally) and extremely accomplished. And if you keep Chad Michael Wilkinson in your mind during all 1,000 reps, you’ll also feel like you’ve properly honored a fellow human being.

Scaling Options 

This workout is meant to be grueling and long—generally takes an hour or more for most athletes depending on your scalings. 

Single-modality workouts, ones where there is only one movement, (like “Randy,” “30 Muscle-Ups,” and “Run 3k”) are tough—there’s only one movement, and therefore, nowhere to hide.

Beginners should significantly scale the volume and/or the load to stay safe. The prescribed version of this workout should only be tackled by well-seasoned athletes that complete all workouts rx'd. 

Advanced 

For Time

1000 Box Step-Ups (20 in)

Wear a Ruck Pack or Vest (20/15 lb)

Intermediate

For Time

500 Box Step-Ups (20 in)

Wear a Ruck Pack or Vest (20/15 lb)

Beginner

For Time

200 Box Step-Ups (20 in)

No Weighted Ruck

Partner

500 box step ups each or 1,000 achieved together. *Reps do not have to be split equally. You may have your own boxes and work at the same time encouraging one another.