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All 200+ CrossFit Hero Workouts (with PDF)
CrossFit hero workouts are benchmark WODs dedicated to servicemen and servicewomen who paid the ultimate sacrifice in the line of duty.
These workouts are especially important not only because are they made to commemorate the namesakes of each workout, but rather all of those who gave their lives in the service of their country.
CrossFit athletes from around the world perform these workouts to simulate the suffering many endured during their service and as a way to honor their memory. As a result, these hero WODs are not for the faint of heart.
As you embark on taking on these workouts, please take the time to reflect on the opportunities and liberties we take for granted everyday as a result of those who died fighting for them.
Dedicate every thruster, every clean, every push up, every burpee, every pull up; basically everything you do in these workouts, to them.
The CrossFit Hero Workouts
| JT |
| 21-15-9 reps for time of: Handstand push-ups Ring dips Push-ups |
| Michael |
| 3 rounds for time of: Run 800 m 50 back extensions 50 sit-ups |
| Murph |
| For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it. |
| Daniel |
| For time: 50 Pull-ups 400 meter run 95 pound Thruster, 21 reps 800 meter run 95 pound Thruster, 21 reps 400 meter run 50 Pull-ups |
| Josh |
| For time: 95 pound Overhead squat, 21 reps 42 Pull-ups 95 pound Overhead squat, 15 reps 30 Pull-ups 95 pound Overhead squat, 9 reps 18 Pull-ups |
| Jason |
| For time: 100 Squats 5 Muscle-ups 75 Squats 10 Muscle-ups 50 Squats 15 Muscle-ups 25 Squats 20 Muscle-ups |
| Badger |
| Complete three rounds for time of: 95 pound Squat clean, 30 reps 30 Pull-ups Run 800 meters |
| Joshie |
| Complete three rounds for time of: 40 pound Dumbbell snatch, 21 reps, right arm 21 L Pull-ups 40 pound Dumbbell snatch, 21 reps, left arm 21 L Pull-ups |
| Nate |
| Complete as many rounds in twenty minutes as you can of: 2 Muscle-ups 4 Handstand Push-ups 8 2-Pood Kettlebell swings |
| Randy |
| 75 pound Power snatch, 75 reps for time. |
| Tommy V |
| For time: 115 pound Thruster, 21 reps 15 ft Rope Climb, 12 ascents 115 pound Thruster, 15 reps 15 ft Rope Climb, 9 ascents 115 pound Thruster, 9 reps 15 ft Rope Climb, 6 ascents |
| Griff |
| For time: Run 800 meters Run 400 meters backwards Run 800 meters Run 400 meters backwards |
| Ryan |
| Five rounds for time of: 7 Muscle-ups 21 Burpees |
| Erin |
| Five rounds for time of: 40 pound Dumbbells split clean, 15 reps 21 Pull-ups |
| Mr. Joshua |
| Five rounds for time of: Run 400 meters 30 Glute-ham sit-ups 250 pound Deadlift, 15 reps |
| DT |
| Five rounds for time of: 155 pound Deadlift, 12 reps 155 pound Hang power clean, 9 reps 155 pound Push jerk, 6 reps |
| Danny |
| Complete as many rounds in 20 minutes as you can of: 24 inch Box Jump, 30 reps 115 pound Push Press, 20 reps 30 Pull-ups |
| Hansen |
| Five rounds for time of: 2 pood Kettlebell swing, 30 reps 30 Burpees 30 Glute-ham sit-ups |
| Tyler |
| Five rounds for time of: 7 Muscle-ups 95 pound Sumo-deadlift high-pull, 21 reps |
| Lumberjack 20 |
| 20 Deadlifts (275lbs) Run 400m 20 KB swings (2pood) Run 400m 20 Overhead Squats (115lbs) Run 400m 20 Burpees Run 400m 20 Pullups (Chest to Bar) Run 400m 20 Box jumps (24″) Run 400m 20 DB Squat Cleans (45lbs each) Run 400m |
| Stephen |
| 30-25-20-15-10-5 rep rounds of: GHD sit-up Back extension Knees to elbow 95 pound Stiff legged deadlift |
| Garrett |
| Three rounds for time of: 75 Squats 25 Ring handstand push-ups 25 L-pull-ups |
| War Frank |
| Three rounds for time of: 25 Muscle-ups 100 Squats 35 GHD situps |
| McGhee |
| Complete as many rounds in 30 minutes as you can of: 275 pound Deadlift, 5 reps 13 Push-ups 9 Box jumps, 24 inch box |
| Paul |
| Five rounds for time of: 50 Double unders 35 Knees to elbows 185 pound Overhead walk, 20 yards |
| Jerry |
| For time: Run 1 mile Row 2K Run 1 mile |
| Nutts |
| For time: 10 Handstand push-ups 250 pound Deadlift, 15 reps 25 Box jumps, 30 inch box 50 Pull-ups 100 Wallball shots, 20 pounds, 10′ 200 Double-unders Run 400 meters with a 45lb plate |
| Arnie |
| With a single 2 pood kettlebell: 21 Turkish get-ups, Right arm 50 Swings 21 Overhead squats, Left arm 50 Swings 21 Overhead squats, Right arm 50 Swings 21 Turkish get-ups, Left arm |
| The Seven |
| Seven rounds for time of: 7 Handstand push-ups 135 pound Thruster, 7 reps 7 Knees to elbows 245 pound Deadlift, 7 reps 7 Burpees 7 Kettlebell swings, 2 pood 7 Pull-ups |
| RJ |
| Five rounds for time of: Run 800 meters 15 ft Rope Climb, 5 ascents 50 Push-ups |
| Luce |
| Wearing a 20 pound vest, three rounds for time of: 1K Run 10 Muscle-ups 100 Squats |
| Johnson |
| Complete as many rounds in 20 minutes as you can of: 245 pound Deadlift, 9 reps 8 Muscle-ups 155 pound Squat clean, 9 reps |
| Roy |
| Five rounds for time of: 225 pound Deadlift, 15 reps 20 Box jumps, 24 inch box 25 Pull-ups |
| Adambrown |
| Two rounds for time of: 295 pound Deadlift, 24 reps 24 Box jumps, 24 inch box 24 Wallball shots, 20 pound ball 195 pound Bench press, 24 reps 24 Box jumps, 24 inch box 24 Wallball shots, 20 pound ball 145 pound Clean, 24 reps |
| Coe |
| Ten rounds for time of: 95 pound Thruster, 10 reps 10 Ring push-ups |
| Severin |
| 50 Strict Pull-ups 100 Push-ups, release hands from floor at the bottom Run 5K If you’ve got a twenty pound vest or body armor, wear it. |
| Helton |
| Three rounds for time of: Run 800 meters 50 pound Dumbbell squat cleans, 30 reps 30 Burpees |
| Jack |
| Complete as many rounds as possible in 20 minutes of: 115 pound Push press, 10 reps 10 KB Swings, 1.5 pood 10 Box jumps, 24 inch box |
| Forrest |
| Three rounds for time of: 20 L-pull-ups 30 Toes to bar 40 Burpees Run 800 meters |
| Bulger |
| Ten rounds for time of: Run 150 meters 7 Chest to bar pull-ups 135 pound Front squat, 7 reps 7 Handstand push-ups |
| Brenton |
| Five rounds for time of: Bear crawl 100 feet Standing broad-jump, 100 feet |
| Blake |
| Four rounds for time of: 100 foot Walking lunge with 45lb plate held overhead 30 Box jump, 24 inch box 20 Wallball shots, 20 pound ball 10 Handstand push-ups |
| Collin |
| Six rounds for time of: Carry 50 pound sandbag 400 meters 115 pound Push press, 12 reps 12 Box jumps, 24 inch box 95 pound Sumo deadlift high-pull, 12 reps |
| Thompson |
| 10 rounds for time of: 15 ft Rope Climb, 1 ascent 95 pound Back squat, 29 reps 135 pound barbells Farmer carry, 10 meters Begin the rope climbs seated on the floor. |
| Whitten |
| Five rounds for time of: 22 Kettlebell swings, 2 pood 22 Box jump, 24 inch box Run 400 meters 22 Burpees 22 Wall ball shots, 20 pound ball |
| Bull |
| Two rounds for time of: 200 Double-unders 135 pound Overhead squat, 50 reps 50 Pull-ups Run 1 mile |
| Rankel |
| Complete as many rounds as possible in 20 minutes of: 225 pound Deadlift, 6 reps 7 Burpee pull-ups 10 Kettlebell swings, 2 pood Run 200 meters |
| Holbrook |
| Ten rounds, each for time of: 115 pound Thruster, 5 reps 10 Pull-ups 100 meter Sprint Rest 1 minute |
| Ledesma |
| Complete as many rounds as possible in 20 minutes of: 5 Parallette handstand push-ups 10 Toes through rings 20 pound Medicine ball cleans, 15 reps |
| Wittman |
| Seven rounds for time of: 1.5 pood Kettlebell swing, 15 reps 95 pound Power clean, 15 reps 15 Box jumps, 24″ box |
| McCluskey |
| Three rounds of: 9 Muscle-ups 15 Burpee pull-ups 21 Pull-ups Run 800 meters |
| Weaver |
| Four rounds for time of: 10 L-pull-ups 15 Push-ups 15 Chest to bar Pull-ups 15 Push-ups 20 Pull-ups 15 Push-ups |
| Abbate |
| Run 1 mile 155 pound Clean and jerk, 21 reps Run 800 meters 155 pound Clean and jerk, 21 reps Run 1 Mile |
| Hammer |
| Five rounds, each for time, of: 135 pound Power clean, 5 reps 135 pound Front squat, 10 reps 135 pound Jerk, 5 reps 20 Pull-ups Rest 90 seconds |
| Moore |
| Complete as many rounds in 20 minutes as you can of: 15 ft Rope Climb, 1 ascent Run 400 meters Max rep Handstand push-up |
| Wilmot |
| Six rounds for time of: 50 Squats 25 Ring dips |
| Moon |
| Seven rounds for time of: 40 pound dumbbell Hang split snatch, 10 reps Right arm 15 ft Rope Climb, 1 ascent 40 pound dumbbell Hang split snatch, 10 reps Left arm 15 ft Rope Climb, 1 ascent Alternate feet in the split snatch sets. |
| Small |
| Three rounds for time of: Row 1000 meters 50 Burpees 50 Box jumps, 24″ box Run 800 meters |
| Morrison |
| 50-40-30-20 and 10 rep rounds of: Wall ball shots, 20 pound ball Box jump, 24 inch box Kettlebell swings, 1.5 pood |
| Manion |
| Seven rounds for time of: Run 400 meters 135 pound Back squat, 29 reps |
| Gator |
| Eight rounds for time of: 185 pound Front squat, 5 reps 26 Ring push-ups |
| Bradley |
| 10 rounds for time of: Sprint 100 meters 10 Pull-ups Sprint 100 meters 10 Burpees Rest 30 seconds |
| Meadows |
| For time: 20 Muscle-ups 25 Lowers from an inverted hang on the rings, slowly, with straight body and arms 30 Ring handstand push-ups 35 Ring rows 40 Ring push-ups |
| Santiago |
| Seven rounds for time of: 35 pound Dumbbell hang squat clean, 18 reps 18 Pull-ups 135 pound Power clean, 10 reps 10 Handstand push-ups |
| Carse |
| 21-18-15-12-9-6-3 reps for time of: 95 pound Squat clean Double-under 185 pound Deadlift 24″ Box jump Begin each round with a 50 meter Bear crawl. |
| Bradshaw |
| 10 rounds for time of: 3 Handstand push-ups 225 pound Deadlift, 6 reps 12 Pull-ups 24 Double-unders |
| White |
| Five rounds for time of: 15′ Rope climb, 3 ascents 10 Toes to bar 21 Walking lunge steps with 45lb plate held overhead Run 400 meters |
| Santora |
| Three rounds for reps of: 155 pound Squat cleans, 1 minute 20′ Shuttle sprints (20′ forward + 20′ backwards = 1 rep), 1 minute 245 pound Deadlifts, 1 minute Burpees, 1 minute 155 pound Jerks, 1 minute Rest 1 minute |
| Wood |
| 5 Rounds for time of: Run 400 meters 10 Burpee box jumps, 24″ box 95 pound Sumo-deadlift high-pull, 10 reps 95 pound Thruster, 10 reps Rest 1 minute |
| Hidalgo |
| For time: Run 2 miles Rest 2 minutes 135 pound Squat clean, 20 reps 20 Box jump, 24″ box 20 Walking lunge steps with 45lb plate held overhead 20 Box jump, 24″ box 135 pound Squat clean, 20 reps Rest 2 minutes Run 2 miles If you’ve got a twenty pound vest or body armor, wear it. |
| Ricky |
| Complete as many rounds as possible in 20 minutes of: 10 Pull-ups 75 pound dumbbell Deadlift, 5 reps 135 pound Push-press, 8 reps |
| Dae Han |
| Three rounds for time of: Run 800 meters with a 45 pound barbell 15 foot Rope climb, 3 ascents 135 pound Thruster, 12 reps |
| Desforges |
| Five rounds for time of: 225 pound Deadlift, 12 reps 20 Pull-ups 135 pound Clean and jerk, 12 reps 20 Knees to elbows |
| Rahoi |
| Complete as many rounds as possible in 12 minutes of: 24 inch Box Jump, 12 reps 95 pound Thruster, 6 reps 6 Bar-facing burpees |
| Zimmerman |
| Complete as many rounds as possible in 25 minutes of: 11 Chest-to-bar pull-ups 2 Deadlifts, 315 pounds 10 Handstand push-ups |
| Klepto |
| 4 rounds for time of: 27 Box jumps, 24″ box 20 Burpees 11 Squat cleans, 145 pounds |
| Del |
| For Time: 25 Burpees Run 400 meters with a 20 pound medicine ball 25 Weighted pull-ups with a 20 pound dumbbell Run 400 meters with a 20 pound medicine ball 25 Handstand push-ups Run 400 meters with a 20 pound medicine ball 25 Chest-to-bar pull-ups Run 400 meters with a 20 pound medicine ball 25 Burpees |
| Pheezy |
| Three rounds for time of: 165 pound Front squat, 5 reps 18 Pull-ups 225 pound Deadlift, 5 reps 18 Toes-to-bar 165 pound Push jerk, 5 reps 18 Hand-release push-ups |
| J.J. |
| For time: 185 pound Squat clean, 1 rep 10 Parallette handstand push-ups 185 pound Squat clean, 2 reps 9 Parallette handstand push-ups 185 pound Squat clean, 3 reps 8 Parallette handstand push-ups 185 pound Squat clean, 4 reps 7 Parallette handstand push-ups 185 pound Squat clean, 5 reps 6 Parallette handstand push-ups 185 pound Squat clean, 6 reps 5 Parallette handstand push-ups 185 pound Squat clean, 7 reps 4 Parallette handstand push-ups 185 pound Squat clean, 8 reps 3 Parallette handstand push-ups 185 pound Squat clean, 9 reps 2 Parallette handstand push-ups 185 pound Squat clean, 10 reps 1 Parallette handstand push-up |
| Jag 28 |
| For time: Run 800 meters 28 Kettlebell swings, 2 pood 28 Strict Pull-ups 28 Kettlebell clean and jerk, 2 pood each 28 Strict Pull-ups Run 800 meters |
| Brian |
| Three rounds for time of: 15 foot Rope climb, 5 ascents 185 pound Back squat, 25 reps |
| Nick |
| 12 rounds for time of: 45 pound Dumbbell hang squat clean, 10 reps 6 Handstand push-ups on dumbbells |
| Strange |
| Eight rounds for time of: 600 meter Run 1.5 pood Weighted pull-up, 11 reps 11 Walking lunge steps, carrying 1.5 pood kettlebells 1.5 pood Kettlebell thruster, 11 reps |
| Tumilson |
| 8 rounds for time of: Run 200 meters 11 Dumbbell burpee deadlifts, 60 pound dumbbells |
| Ship |
| Nine rounds for time of: 185 pound Squat clean, 7 reps 8 Burpee box jumps, 36″ box |
| Jared |
| 4 rounds for time of: Run 800 meters 40 Pull-ups 70 Push-ups |
| Tully |
| Four rounds for time of: Swim 200 meters 40 pound Dumbbell squat cleans, 23 reps |
| Holleyman |
| 30 rounds for time of: 5 Wall ball shots, 20 pound ball 3 Handstand push-ups 225 pound Power clean, 1 rep |
| Adrian |
| Seven rounds for time of: 3 Forward rolls 5 Wall climbs 7 Toes to bar 9 Box jumps, 30″ box |
| Glen |
| For time: 135 pound Clean and jerk, 30 reps Run 1 mile 15 foot Rope climb, 10 ascents Run 1 mile 100 Burpees |
| Tom |
| Complete as many rounds in 25 minutes as you can of: 7 Muscle-ups 155 pound Thruster, 11 reps 14 Toes-to-bar |
| Ralph |
| Four rounds for time of: 250 pound Deadlift, 8 reps 16 Burpees 15 foot Rope climb, 3 ascents Run 600 meters |
| Clovis |
| For time: Run 10 miles 150 Burpee pull-ups Partition the run and burpee pull-ups as needed. |
| Weston |
| Five rounds for time of: Row 1000 meters 200 meter Farmer carry, 45 pound dumbbells 45 pound dumbbell Waiter walk, 50 meters, Right arm 45 pound dumbbell Waiter walk, 50 meters, Left arm |
| Loredo |
| Six rounds for time of: 24 Squats 24 Push-ups 24 Walking lunge steps Run 400 meters |
| Sean |
| Ten rounds for time of: 11 Chest to bar pull-ups 75 pound Front squat, 22 reps |
| Hortman |
| Complete as many rounds as possible in 45 minutes of: Run 800 meters 80 Squats 8 Muscle-ups |
| Hamilton |
| Three rounds for time of: Row 1000 meters 50 Push-ups Run 1000 meters 50 Pull-ups |
| Zeus |
| Three rounds for time of: 30 Wall ball shots, 20 pound ball 75 pound Sumo deadlift high-pull, 30 reps 30 Box jump, 20″ box 75 pound Push press, 30 reps Row 30 calories 30 Push-ups Body weight Back squat, 10 reps |
| Barraza |
| Complete as many rounds as possible in 18 minutes of: Run 200 meters 275 pound Deadlift, 9 reps 6 Burpee bar muscle-ups |
| Cameron |
| For time: 50 Walking lunge steps 25 Chest to bar pull-ups 50 Box jumps, 24 inch box 25 Triple-unders 50 Back extensions 25 Ring dips 50 Knees to elbows 25 Wallball “2-fer-1s”, 20 pound ball 50 Sit-ups 15 foot Rope climb, 5 ascents |
| Jorge |
| For time: 30 GHD sit-ups 155 pound Squat clean, 15 reps 24 GHD sit-ups 155 pound Squat clean, 12 reps 18 GHD sit-ups 155 pound Squat clean, 9 reps 12 GHD sit-ups 155 pound Squat clean, 6 reps 6 GHD sit-ups 155 pound Squat clean, 3 reps |
| Schmalls |
| Run 800 meters Then two rounds of: 50 Burpees 40 Pull-ups 30 One-legged squats 20 Kettlebell swings, 1.5 pood 10 Handstand push-ups Then, Run 800 meters |
| Brehm |
| For time: 15 foot Rope climb, 10 ascents 225 pound Back squat, 20 reps 30 Handstand push-ups Row 40 calories |
| Omar |
| For time: 95 pound barbell Thrusters, 10 15 Bar-facing burpees 95 pound barbell Thrusters, 20 25 Bar-facing burpees 95 pound barbell Thrusters, 30 35 Bar-facing burpees |
| Gallant |
| For time: Run 1 mile with a 20 pound medicine ball 60 Burpee pull-ups Run 800 meters with a 20 pound medicine ball 30 Burpee pull-ups Run 400 meters with a 20 pound medicine ball 15 Burpee pull-ups |
| Bruck |
| Four rounds for time of: Run 400 meters 185 pound Back squat, 24 reps 135 pound Jerk, 24 reps |
| Smykowski |
| For time: Run 6k 60 Burpee pull-ups If you’ve got body armor or a thirty pound vest, wear it. |
| Falkel |
| Complete as many rounds as possible in 25 minutes of: 8 Handstand push-ups 8 Box jump, 30 inch box 15 foot Rope climb, 1 ascent |
| Donny |
| 21-15-9-9-15-21 reps for time of: 225 pound Deadlift Burpee |
| Dobogai |
| Seven rounds for time of: 8 Muscle-ups 22 yard Farmer carry, 50 pound dumbbells |
| Hotshots 19 |
| Six rounds for time of: 30 Squats 135 pound Power clean, 19 reps 7 Strict Pull-ups Run 400 meters |
| Roney |
| Four rounds for time of: Run 200 meters 135 pound Thruster, 11 reps Run 200 meters 135 pound Push press, 11 reps Run 200 meters 135 pound Bench press, 11 reps |
| The Don |
| For time: 66 Deadlifts, 110 pounds 66 Box jump, 24 inch box 66 Kettlebell swings, 1.5 pood 66 Knees to elbows 66 Sit-ups 66 Pull-ups 66 Thrusters, 55 pounds 66 Wall ball shots, 20 pound ball 66 Burpees 66 Double-unders |
| Dragon |
| For time: Run 5k 4 minutes to find 4 rep max Deadlift Run 5k 4 minutes to find 4 rep max Push jerk |
| Walsh |
| Four rounds for time of: 22 Burpee pull-ups 185 pound Back squat, 22 reps Run 200 meters with a 45 pound plate overhead |
| Lee |
| Five rounds for time of: Run 400 meters 345 pound Deadlift, 1 rep 185 pound Squat clean, 3 reps 185 pound Push jerk, 5 reps 3 Muscle-ups 15 foot Rope climb, 1 ascent |
| Willy |
| Three rounds for time of: Run 800 meters 225 pound Front squat, 5 reps Run 200 meters 11 Chest to bar pull-ups Run 400 meters 12 Kettlebell swings, 2 pood |
| Coffey |
| For time: Run 800 meters 135 pound Back squat, 50 reps 135 pound Bench press, 50 reps Run 800 meters 135 pound Back squat, 35 reps 135 pound Bench press, 35 reps Run 800 meters 135 pound Back squat, 20 reps 135 pound Bench press, 20 reps Run 800 meters 1 Muscle-up |
| DG |
| Complete as many rounds as possible in 10 minutes of: 8 Toes to bar 35 pound Dumbbell thruster, 8 reps 35 pound Dumbbell walking lunge, 12 steps |
| TK |
| Complete as many rounds as possible in 20 minutes of: 8 Strict Pull-ups 8 Box jumps, 36″ box 12 Kettlebell swings, 2 pood |
| Taylor |
| 4 rounds for time of: Run 400 meters 5 burpee muscle-ups If you’ve got a 20-lb. vest or body armor, wear it. |
| Justin |
| 30-20-10 reps for time of: Body-weight back squats Body-weight bench presses Strict pull-ups |
| Nukes |
| 8 minutes to complete: 1-mile run 315-lb. deadlifts, max reps Then, 10 minutes to complete: 1-mile run 225-lb. power cleans, max reps Then, 12 minutes to complete: 1-mile run 135-lb. overhead squats, max reps Do not rest between rounds. |
| Zembiec |
| 5 rounds for time of: 11 back squats, 185 lb. 7 strict burpee pull-ups 400-meter run During each burpee pull-up perform a strict push-up, jump to a bar that is ideally 12 inches above your max standing reach, and perform a strict pull-up. |
| Alexander |
| 5 rounds for time of: 31 back squats, 135 lb. 12 power cleans, 185 lb. |
| Wyk |
| 5 rounds for time: 225-lb. front squats, 5 reps 15-foot rope climbs, 5 ascents Run 400 meters with a 45-lb. plate |
| Bell |
| 3 rounds for time of: 185-lb. deadlifts, 21 reps 15 pull-ups 185-lb. front squats, 9 reps |
| JBo |
| Complete as many rounds as possible in 28 minutes of: 115-lb. overhead squats, 9 reps 1 legless rope climb, 15-foot rope, beginning from seated 115-lb. bench presses, 12 reps |
| Kevin |
| 3 rounds for time of: 185-lb. deadlifts, 32 reps 32 hanging hip touches, alternating arms 800-meter running farmer carry, 15-lb. dumbbells |
| Rocket |
| Complete as many rounds as possible in 30 minutes of: 50-yard swim 10 push-ups 15 squats |
| Riley |
| For time: Run 1.5 miles 150 burpees Run 1.5 miles |
| Feeks |
| For time: 2 x 100-meter shuttle sprint 2 squat clean thrusters, 65-lb. dumbbells 4 x 100-meter shuttle sprint 4 squat clean thrusters, 65-lb. dumbbells 6 x 100-meter shuttle sprint 6 squat clean thrusters, 65-lb. dumbbells 8 x 100-meter shuttle sprint 8 squat clean thrusters, 65-lb. dumbbells 10 x 100-meter shuttle sprint 10 squat clean thrusters, 65-lb. dumbbells 12 x 100-meter shuttle sprint 12 squat clean thrusters, 65-lb. dumbbells 14 x 100-meter shuttle sprint 14 squat clean thrusters, 65-lb. dumbbells 16 x 100-meter shuttle sprint 16 squat clean thrusters, 65-lb. dumbbells |
| Ned |
| 7 rounds for time of: 11 body-weight back squats 1,000-meter row |
| Sham |
| 7 rounds for time of: 11 body-weight deadlifts 100-meter sprint |
| Ozzy |
| 7 rounds for time of: 11 deficit handstand push-ups 1,000-meter run |
| Jenny |
| Complete as many rounds as possible in 20 minutes of: 45-lb. overhead squats, 20 reps 45-lb. back squats, 20 reps 400-meter run |
| Spehar |
| For time: 135-lb. thrusters, 100 reps 100 chest-to-bar pull-ups Run 6 miles Partition the thrusters, pull-ups and run as needed. |
| Luke |
| For time: Run 400 meters 155-lb. clean and jerks, 15 reps Run 400 meters 30 toes-to-bars Run 400 meters 45 wall-ball shots, 20-lb. ball Run 400 meters 1.5-pood kettlebell swings, 45 reps Run 400 meters 30 ring dips Run 400 meters 155-lb. weighted lunges, 15 steps Run 400 meters |
| Robbie |
| Complete as many rounds as possible in 25 minutes of: 8 freestanding handstand push-ups 15-foot L-sit rope climb, 1 ascent |
| Shawn |
| For time: Run 5 miles Run in 5-minute intervals, stopping after each to perform 50 squats and 50 push-ups before beginning the next 5-minute run interval. |
| Foo |
| 170-lb. bench presses, 13 reps Then, complete as many rounds as possible in 20 minutes of: 7 chest-to-bar pull-ups 77 double-unders 170-lb. squat clean thrusters, 2 reps 28 sit-ups |
| Bowen |
| 3 rounds for time of: Run 800 meters 275-lb. deadlifts, 7 reps 10 burpee pull-ups 53-lb. single arm kettlebell thrusters, 14 reps (7 each arm) 20 box jumps, 24-inch box |
| Gaza |
| 5 rounds for time of: 35 kettlebell swings, 1.5 pood 30 push-ups 25 pull-ups 20 box jumps, 30-inch box 1-mile run |
| Crain |
| 2 rounds for time of: 34 push-ups 50-yard sprint 34 deadlifts, 135 lb. 50-yard sprint 34 box jumps, 24-inch box 50-yard sprint 34 clean and jerks, 95 lb. 50-yard sprint 34 burpees 50-yard sprint 34 wall-ball shots, 20-lb. ball 50-yard sprint 34 pull-ups 50-yard sprint |
| Capoot |
| For time: 100 push-ups Run 800 meters 75 push-ups Run 1,200 meters 50 push-ups Run 1,600 meters 25 push-ups Run 2,000 meters |
| Hall |
| 5 rounds for time of: 225-lb. cleans, 3 reps 200-meter sprint 20 kettlebell snatches, 1.5 pood, 10 each arm Rest 2 minutes |
| Servais |
| For time: Run 1.5 miles Then, 8 rounds of: 19 pull-ups 19 push-ups 19 burpees Then, 400-meter sandbag carry (heavy) 1-mile farmers carry with 45-lb. dumbbells |
| PK |
| 5 rounds for time of: 225-lb. back squats, 10 reps 275-lb. deadlifts, 10 reps 400-meter sprint Rest 2 minutes |
| Marco |
| 3 rounds for time of: 21 pull-ups 15 handstand push-ups 9 thrusters, 135 lb. |
| René |
| 7 rounds for time of: Run 400 meters 21 walking lunges 15 pull-ups 9 burpees If you have a 20-lb. weight vest or body armor, wear it. |
| Pike |
| 5 rounds for time of: 75-lb. thrusters, 20 reps 10 strict ring dips 20 push-ups 10 strict handstand push-ups 50-meter bear crawl |
| Kutschbach |
| 7 rounds for time of: 11 back squats, 185 lb. 10 jerks, 135 lb. |
| Jennifer |
| Complete as many rounds as possible in 26 minutes of: 10 pull-ups 15 kettlebell swings, 1.5 pood 20 box jumps, 24-inch box |
| Horton |
| 9 rounds for time with a partner of: 9 bar muscle-ups 11 clean and jerks, 155 lb. 50-yard buddy carry Share the work with your partner however you choose with only one person working at a time. If you can’t find a partner, perform 5 reps of each exercise per round and find a heavy sandbag to carry. |
| Scooter |
| On a 35-minute clock with a partner: Complete as many rounds as possible in 30 minutes of: 30 double-unders 15 pull-ups 15 push-ups 100-meter sprint Then, 5 minutes to find a 1-rep-max partner deadlift |
| Matt 16 |
| For time: 16 deadlifts, 275 lb. 16 hang power cleans, 185 lb. 16 push presses, 135 lb. Run 800 meters 16 deadlifts, 275 lb. 16 hang power cleans, 185 lb. 16 push presses, 135 lb. Run 800 meters 16 deadlifts, 275 lb. 16 hang power cleans, 185 lb. 16 push presses, 135 lb. |
| T.U.P. |
| 15-12-9-6-3 reps for time of: 135-lb. power cleans Pull-ups 135-lb. front squats Pull-ups |
| Harper |
| Complete as many rounds as possible in 23 minutes of: 9 chest-to-bar pull-ups 135-lb. power cleans, 15 reps 21 squats 400-meter run with a 45-lb. plate |
| Sisson |
| Complete as many rounds as possible in 20 minutes of: 15-ft rope climb, 1 ascent 5 burpees 200-meter run If you’ve got a 20-lb. vest or body armor, wear it. |
| Terry |
| For time: 1-mile run 100 push-ups 100-meter bear crawl 1-mile run 100-meter bear crawl 100 push-ups 1-mile run |
| Big Sexy |
| 5 rounds for time of: 6 deadlifts, 315 lb. 6 burpees 5 cleans, 225 lb. 5 chest-to-bar pull-ups 4 thrusters, 155 lb. 4 muscle-ups |
| Woehlke |
| 3 rounds, each for time of: 4 jerks, 185 lb. 5 front squats, 185 lb. 6 power cleans, 185 lb. 40 pull-ups 50 push-ups 60 sit-ups Rest 3 minutes between rounds. |
| Maupin |
| 4 rounds for time of: Run 800 meters 49 push-ups 49 sit-ups 49 squats |
| Hildy |
| 100-calorie row 75 thrusters, 45-lb. barbell 50 pull-ups 75 wall-ball shots, 20-lb. ball 100-calorie row If you’ve got a 20-lb. vest or body armor, wear it. |
| T.J. |
| For time: 185-lb. bench presses, 10 reps 10 strict pull-ups 135-lb. thrusters, max set Repeat the triplet until you have completed 100 reps of the thruster. |
| Monti |
| 5 rounds for time of: 50 step-ups with 45-lb. barbell, 20-in. box 135-lb. cleans, 15 reps 50 step-ups with 45-lb. barbell, 20-in. box 135-lb. snatches, 10 reps |
| DVB |
| For time: Run 1 mile with a 20-lb. medicine ball Then, 8 rounds of: 10 wall-ball shots 1 rope ascent Run 800 meters with a 20-lb. medicine ball Then, 4 rounds of: 10 wall-ball shots 1 rope ascent Run 400 meters with a 20-lb. medicine ball Then, 2 rounds of: 10 wall-ball shots 1 rope ascent |
| Nickman |
| With a 55-lb. and 35-lb. dumbbell, 10 rounds for time of: 200-meter farmers carry with both dumbbells 35-lb. weighted pull-ups, 10 reps 55-lb. dumbbell power snatches, 20 reps, alternating arms |
| Marston |
| Complete as many rounds as possible in 20 minutes of: 405-lb. deadlift, 1 rep 10 toes-to-bars 15 bar-facing burpees |
| Artie |
| Complete as many rounds as possible in 20 minutes of: 5 pull-ups 10 push-ups 15 squats 5 pull-ups 10 thrusters, 95 lb. |
| Hollywood |
| For time: Run 2 km 22 wall-ball shots, 30-lb. ball 22 muscle-ups 22 wall-ball shots, 30-lb. ball 22 power cleans, 185-lb. 22 wall-ball shots, 30-lb. ball Run 2 km |
| Manuel |
| 5 rounds of: 3 minutes of rope climbs 2 minutes of squats 2 minutes of push-ups 3 minutes to run 400 meters |
| Tiff |
| On a 25-minute clock, Run 1.5 miles Then perform as many rounds as possible of: 11 chest-to-bar pull-ups 7 hang squat cleans, 155 lb. 7 push presses, 155 lb. |
| Paul Pena |
| 7 rounds, each for time of: 100-meter sprint 19 kettlebell swings, 2 pood 10 burpee box jumps, 24-inch Rest 3 minutes |
| Yeti |
| For time: 25 pull-ups 10 muscle-ups 1.5-mile run 10 muscle-ups 25 pull-ups |
| Liam |
| For time: Run 800 meters with a 45-lb. plate 100 toes-to-bars 155-lb. front squats, 50 reps 15-ft. rope climbs, 10 ascents Run 800 meters with a 45-lb. Plate Partition the toes-to-bars, front squats and rope climbs as needed. Start and finish with the run. |
| Wes |
| For time: Run 800 meters with a 25-lb. plate Then, 14 rounds of: 5 strict pull-ups 4 burpee box jumps, 24-in. box 3 cleans, 185 lb. Then, run 800 meters with a 25-lb. plate |
| Miron |
| 5 rounds for time of: 800-meter run 23 back squats, ¾ body weight 13 deadlifts, 1 ½ body weight |
| Pat |
| Wearing a 20-lb. vest, 6 rounds for time: 25 pull-ups 50-ft. front-rack lunge, 75 lb. 25 push-ups 50-ft. front-rack lunge, 75 lb. |
| Scotty |
| Complete as many rounds as possible in 11 minutes of: 5 deadlifts, 315 lb. 18 wall-ball shots, 20-lb. ball 17 burpees, over the bar |
| Rich |
| For time: 13 squat snatches, 155 lb. Then, 10 rounds of: 10 pull-ups 100-meter sprint Then, 13 squat cleans, 155 lb. |
| Dallas 5 |
| 5 minutes of: Burpees Then, 5 minutes of: 7 deadlifts, 155 lb. 7 box jumps, 24-in. box Then, 5 minutes of: Turkish get-ups, 40-lb. dumbbell Then, 5 minutes of: 7 snatches, 75 lb. 7 push-ups Then, 5 minutes of: Rowing (calories) Complete as many reps as possible at each 5-minute station. Rest 1 minute between stations. |
| Dunn |
| Complete as many rounds as possible in 19 minutes of: 3 muscle-ups 1 shuttle sprint, 5 yards, 10 yards, 15 yards 6 burpee box jump-overs, 20-in. Box On the burpees, jump over the box without touching it. |
| Kev |
| With a partner, complete as many rounds as possible in 26 minutes of: 6 deadlifts, 315 lb., each 9 bar-facing burpees, synchronized 9 bar muscle-ups, each 55-ft. partner barbell carry, 315 lb. |
| Emily |
| 10 rounds for time of: 30 double-unders 15 pull-ups 30 squats 100-m sprint Rest 2 minutes |
| Andy |
| For time, wearing a 20-lb. vest: 25 thrusters, 115 lb. 50 box jumps, 24 in. 75 deadlifts, 115 lb. 1.5-mile run 75 deadlifts, 115 lb. 50 box jumps, 24 in. 25 thrusters, 115 lb. |
| Viola |
| Complete as many rounds as possible in 20 minutes of: Run 400 meters 11 power snatches, 95 lb. 17 pull-ups 13 power cleans, 95 lb. |
| Coffland |
| Hang from a pull-up bar for 6 minutes Each time you drop from the bar, perform: 800-m run 30 push-ups |
| The Lyon |
| 5 rounds, each for time of: 165-lb. squat cleans, 7 reps 165-lb. shoulder-to-overheads, 7 reps 7 burpee chest-to-bar pull-ups Rest 2 minutes between rounds. Ideally, use a pull-up bar that is 6 inches above your max reach when standing. |
| T |
| 5 rounds for time of: 100-meter sprint 10 squat clean thrusters 15 kettlebell swings 100-meter sprint Rest 2 minutes Men: 115 lb. and 2 pood Women: 75 lb. and 1.5 pood |
| Havana |
| Complete as many rounds as possible in 25 minutes of: 150 double-unders 50 push-ups 15 power cleans Men: 185 lb. Women: 125 lb. |
| Tama |
| For time: 800-meter single-arm barbell farmers carry, 45/35 lb. 31 toes-to-bars 31 push-ups 31 front squats, 95/65 lb. 400-meter single-arm barbell farmers carry, 95/65 lb. 31 toes-to-bars 31 push-ups 31 hang power cleans, 135/95 lb. 200-meter single-arm barbell farmers carry, 135/95 lb. |
| Otis |
| Complete as many reps as possible in 15 minutes of: 1 back squat, 1 shoulder press, 1 deadlift 2 back squats, 2 shoulder presses, 2 deadlifts 3 back squats, 3 shoulder presses, 3 deadlifts Etc. Use 1½ body weight for the squats and deadlifts and ¾ body weight for the presses. |
| Josie |
| For time, wearing a 20-lb. vest: 1-mile run Then, 3 rounds of: 30 burpees 4 power cleans 6 front squats Then, 1-mile run Men: 155 lb. Women: 105 lb. |
| Dork |
| 6 rounds for time of: 60 double-unders 30 kettlebell swings 15 burpees Men: 1.5-pood kettlebell Women: 1-pood kettlebell |
| Bert |
| For time: 50 burpees 400-m run 100 push-ups 400-m run 150 walking lunges 400-m run 200 squats 400-m run 150 walking lunges 400-m run 100 push-ups 400-m run 50 burpees |
| Wade |
| For time, wearing a 20-lb. vest or body armor: Run 1,200 meters Then, 4 rounds of: 12 strict pull-ups 9 strict dips 6 strict handstand push-ups Then, run 1,200 meters |
| Fournier |
| For time: 50 shoulder-to-overheads 50-ft. arm-over-arm sled pull 40 burpees 50-ft. arm-over-arm sled pull 30 sumo deadlift high pulls 50-ft. arm-over-arm sled pull Men: 115-lb. STO, 85-lb. SDHP Women: 75-lb. STO, 55-lb. SDHP |
| Larry |
| 21-18-15-12-9-6-3 reps for time of: Front squats Bar-facing burpees *200-m sandbag carry after each round Men: 115-lb. squat, 80-lb. sandbag Women: 75-lb. squat, 50-lb. sandbag |
| Kelly Brown |
| 5 rounds for time of: Row 440 m 10 box jumps 10 deadlifts 10 wall-ball shots Men: 30-lb. ball to 10 ft., 275-lb. DL, 30-in. box Women: 20-lb. ball to 9 ft., 185-lb. DL, 24-in. box |
| Kerrie |
| Wearing a weight vest, 10 rounds for time of: 100-m sprint 5 burpees 20 sit-ups 15 push-ups 100-m sprint Rest 2 minutes |
| Martin |
| For time, with a partner: 2,000-m row 100 bodyweight deadlifts 50 thrusters (65/95 lb.) 1,000-m row 100 hand-release push-ups 50 pull-ups 500-m row 100 sit-ups 100 wall-ball shots (14/20 lb.) |
| Laura |
| With a partner, complete as many rounds as possible in 21 minutes of: 30-cal. row 20 burpees over the rower 10 power cleans Men: 155 lb. Women: 105 lb.. |
| Lorenzo |
| For time: Run 1,000 meters Then, 5 rounds of: 15 push-ups 20 med-ball cleans 21 burpees Then, Run 1,000 meters |
| Peyton |
| Complete as many rounds as possible in 20 minutes of: 10 chest-to-bar pull-ups 10 dumbbell thrusters, 35/50 lb. *Stop and perform 40 double-unders every 2 minutes, including at 0:00. Then, at the 20:00 mark, begin a 2-mile run. |
| Maxton |
| With a weight vest, 13 rounds for time of: 8 strict pull-ups 26 box step-ups 21 burpees Men: 20-lb. vest, 24-in. box Women: 14-lb. vest, 20-in. box |
Can I scale these Hero WODs?
Yes of course! Not everyone will be at the same level of abilities and we would prefer that you perform as many of the workouts as possible. So if there are any movements that you think you can’t do, then by all means scale them.
On the other hand, if you wanted to go the other way and perform more advanced movements or go heavier, go for it! But remember, these Hero workouts are already quite brutal on their own so please consult a certified coach for advice if looking to up-scale.
Will These Hero Workouts Help Me Build Muscle?
Look at these buff dudes below. Look at em, just look at em! Ok stop. No, Hero WODs will definitely not make you look like them. But they will walk you down the path that will help give you the tools and foundational skills and strength to be able to potentially look like them… key word POTENTIALLY!
The guy in the middle is Rich Froning, arguably the greatest CrossFitter to ever live, won the CrossFit Games 4 times in a row. The guy on the left, Matt Chan and the tank on the right, Jason Khalipa (also a CrossFit games champ) are also both seasoned CrossFit athletes.
But you don’t have to win the CrossFit games 4 times in a row to look like them. Consistency is key and having the list of CrossFit workouts we devised by your side will help you get part of the way.
CrossFit incorporates a plethora of traditional and Olympic weightlifting methodologies as part of its training as well as plenty of bodyweight and calisthenics type exercises that all lead to muscle gains and lean bulk.
This list of workouts, provide the fundamentals that will lead to increased hypertrophy and cardio capacity.
DISCLAIMER: We are not affiliated, associated, authorised, endorsed by, or in any way officially connected with the CrossFit brand we illustrate, and those listed here on our site.
