Badger
RoundsIn honor of Navy Chief Petty Officer Mark Carter, known as "Badger," who was killed in Iraq on December 11, 2007. This Hero WOD tests Olympic lifting under fatigue through 90 total squat cleans combined with pull-ups and running. CPO Carter was a Navy SEAL who served his country with distinction.
3 rounds for time
- 130 Squat Cleans (95/65 lb)
- 230 Pull-ups
- 3800m Run
Beginner
40-55 minutes
Intermediate
30-40 minutes
Advanced
22-30 minutes
Badger combines high-rep Olympic lifting with gymnastics and running. The 90 squat cleans at moderate weight will test your technique under fatigue.
- Break cleans early—sets of 10 or 5 preserve technique
- Pull-ups after 30 cleans will be challenging—break into small sets
- Use the run to recover mentally and let your grip rest
- Squat clean technique matters—don't muscle through bad reps
- Hydrate and fuel—this takes 30-45 minutes for most
Pacing
Sustainable effort. The cleans are the limiter—don't go out too fast. Aim for consistent round times.
Scaled
- 30 Power Cleans (75/55 lb)
- 30 Banded pull-ups or ring rows
- 800m Run (or 600m)
RX+
- 30 Squat Cleans (135/95 lb)
- 30 Chest-to-bar pull-ups
- 800m Run
Elite
sub 20:00
Advanced
20:00-27:00
Intermediate
27:00-38:00
Beginner
38:00-55:00
Half Badger
Reduced volume
Power Badger
Power clean variation
Rowing Badger
Indoor substitution