WodBase

Hero

Workouts dedicated to fallen military members, police officers, and firefighters. These challenging workouts honor their sacrifice.

Air Force
For Time
4 rounds for time

20 Thrusters (95/65 lb) • 20 Sumo Deadlift High Pulls (95/65 lb) • 20 Push Jerks (95/65 lb) • 20 Overhead Squats (95/65 lb) • 20 Front Squats (95/65 lb) • 4 Burpees at start of each minute

Badger
Rounds
3 rounds for time

30 Squat Cleans (95/65 lb) • 30 Pull-ups • 800m Run

Blake
Rounds
4 rounds for time

100ft Walking Lunge (45/25 lb overhead) • 30 Box Jumps (24/20 in) • 20 Wallball Shots (20/14 lb) • 10 Handstand Push-ups

Chad
For Time
1000 Box Step-ups for time

Box Step-ups (20 in, 45/35 lb vest)

Clovis
For Time
For time with running bookends

10 Mile Run • 150 Burpee Pull-ups

Daniel
For Time
For time

50 Pull-ups • 400m Run • 21 Thrusters (95/65 lb) • 800m Run • 21 Thrusters (95/65 lb) • 400m Run • 50 Pull-ups

DT
Rounds
5 rounds for time

12 Deadlifts (155/105 lb) • 9 Hang Power Cleans (155/105 lb) • 6 Push Jerks (155/105 lb)

Griff
For Time
2 rounds for time

800m Run • 400m Run (backwards)

JT
For Time
21-15-9 reps for time

Handstand Push-ups • Ring Dips • Push-ups

Loredo
Rounds
6 rounds for time

24 Air Squats • 24 Push-ups • 24 Walking Lunges • 400m Run

Lumberjack 20
For Time
For time (chipper)

20 Deadlifts (275/185 lb) • 400m Run • 20 Kettlebell Swings (70/53 lb) • 400m Run • 20 Overhead Squats (115/75 lb) • 400m Run • 20 Burpees • 400m Run • 20 Chest-to-Bar Pull-ups • 400m Run • 20 Box Jumps (24/20 in) • 400m Run • 20 Dumbbell Squat Cleans (45/30 lb each) • 400m Run

McGhee
AMRAP
30-minute AMRAP

5 Deadlifts (275/185 lb) • 13 Push-ups • 9 Box Jumps (24/20 in)

Michael
Rounds
3 rounds for time

800m Run • 50 Back Extensions • 50 Sit-ups

Murph
For Time
For time (partition pull-ups, push-ups, and squats as needed)

1 mile Run • 100 Pull-ups • 200 Push-ups • 300 Air Squats • 1 mile Run

Nate
AMRAP
20-minute AMRAP

2 Muscle-ups • 4 Handstand Push-ups • 8 Kettlebell Swings (70/53 lb)

Nutts
For Time
10-1 descending ladder

Handstand Push-ups • Deadlifts (250/175 lb) • Box Jumps (30/24 in) • Pull-ups

RJ
Rounds
5 rounds for time

800m Run • 5 Rope Climbs (15 ft) • 50 Push-ups

The Chief
AMRAP
5 cycles of AMRAP 3 minutes (1 min rest between)

3 Power Cleans (135/95 lb) • 6 Push-ups • 9 Air Squats

The Seven
For Time
7 rounds for time

7 Handstand Push-ups • 7 Thrusters (135/95 lb) • 7 Knees-to-Elbows • 7 Deadlifts (245/165 lb) • 7 Burpees • 7 Kettlebell Swings (2 pood/1.5 pood) • 7 Pull-ups

Tommy V
For Time
For time

21 Thrusters (115/75 lb) • 12 Rope Climbs (15 ft) or 42 Pull-ups • 15 Thrusters (115/75 lb) • 9 Rope Climbs (15 ft) or 36 Pull-ups • 9 Thrusters (115/75 lb) • 6 Rope Climbs (15 ft) or 24 Pull-ups

Whitten
Rounds
5 rounds for time

22 Kettlebell Swings (70/53 lb) • 22 Box Jumps (24/20 in) • 400m Run • 22 Burpees • 22 Wall Ball Shots (20/14 lb)

Wittman
Rounds
7 rounds for time

15 Kettlebell Swings (53/35 lb) • 15 Power Cleans (95/65 lb) • 15 Box Jumps (24/20 in)

Zeus
Rounds
3 rounds for time

30 Wall Ball Shots (20/14 lb) • 30 Sumo Deadlift High-pulls (75/55 lb) • 30 Box Jumps (20 in) • 30 Push Press (75/55 lb) • 400m Run • 30 Calorie Row

Frequently Asked Questions