Friday Nov 11 2022
“CHAD” [ALL TRACKS]
For Time:
1,000 Box Step-ups (20″)(45/35)
Score = Time it takes to complete the workout.
STIMULUS: “CHAD” is a Grind.
STRATEGY: The approach here is simple: find a rhythm that you see yourself holding for 45+ minutes of work. It can be helpful to have a target number of step-ups to complete every minute.
SCALING: Today we can lower the box height for athletes or have athletes do bodyweight step ups. Advanced athletes can wear a ruck or loaded backpack. Rx weight is (45/35 lb)
SCORING: Today’s score is the time it takes to complete the workout. We can cap the workout at 50 Minutes if running a 60:00 class. If we have the ability to lengthen class times, you can plan for athletes to finish in 45-70 Minutes.
From Sara Wilkinson, Gold Star Spouse:
“My husband, Navy SEAL Chad Wilkinson, served honorably for 21 years. When Chad took his life he had everything to live for: myself and our children, extended family, his fellow brothers and our community.
This is a silent disease where symptoms, triggers and warnings are often recognized too late. Chad is not alone, this is a silent epidemic with the enemy sneaking quietly into our homes and it has to stop. We want to use Chad’s life and legacy to raise awareness for suicide prevention. Our hope is to remove mental health stigmas, and encourage people to reach out, one step at a time, no matter who you are.
Our goal is to honor Chad and all Veterans currently struggling this and every Veterans Day moving forward. I hope you’ll join me and our community in doing the Hero WOD that Dave Castro named after my husband Chad, supporting the Navy SEAL Foundation.”
MODIFICATIONS
BOX STEP UPS
⁃Reduce Reps
⁃Reduce Height
⁃Reduce Weight
⁃500 Walking Lunge Steps or 1 Mile Walking Lunge (No Weight)
WORKOUT VARIATIONS
PARTNER OPTION:
TEAMS OF 2
For Time:
1,000 Box Step-ups (20″)(45/35)
Partner 1: Box Step-ups
Partner 2: 1,000 Meter Bike
- Switch Every Time 1,000 Meters is Completed
[50 Minute Time Cap]
AT HOME:
For Time:
1 Mile Walking Lunges
*Score = Time it takes to complete the workout.
[50 Minute Time Cap]