Chad
For TimeIn honor of Navy SEAL Chad Wilkinson, who died by suicide on October 29, 2018. This Hero WOD is simple but brutal: 1000 box step-ups wearing a weight vest. It honors Chad's memory while raising awareness about veteran mental health and the 22 veterans lost to suicide daily.
1000 Box Step-ups for time
- 1Box Step-ups (20 in, 45/35 lb vest)
Beginner
75-100 minutes (no vest)
Intermediate
60-75 minutes
Advanced
45-60 minutes
Chad is a simple but brutal Hero WOD. One thousand step-ups. No complexity, just relentless work. This is a mental and physical grind.
- This is a mental battle—break it into chunks of 100
- Alternate legs consistently to balance fatigue
- Step down, don't jump—save your knees
- Have music, a podcast, or a training partner
- Hydrate and fuel throughout—this takes 45-90 minutes
Pacing
Sustainable, steady pace. Aim for about 15-17 step-ups per minute. Don't start too fast—you have 1000 to do.
Scaled
- 1000 Box Step-ups (20 in, no vest)
RX+
- 1000 Box Step-ups (24 in, 50/35 lb vest)
Elite
sub 40 minutes
Advanced
40-55 minutes
Intermediate
55-75 minutes
Beginner
75-100 minutes
Half Chad
500 step-ups
Unweighted Chad
No vest
Partner Chad
Split the work