Loredo
RoundsIn honor of Staff Sergeant Edwardo Loredo, who was killed in Afghanistan on June 24, 2010. This bodyweight Hero WOD tests leg endurance through 6 rounds of squats, push-ups, lunges, and running. SSG Loredo served with the 82nd Airborne Division.
The Workout
6 rounds for time
- 124 Air Squats
- 224 Push-ups
- 324 Walking Lunges
- 4400m Run
Equipment Needed
Running route
Target Time
Beginner
40-55 minutes
Intermediate
28-40 minutes
Advanced
20-28 minutes
Strategy & Tips
Loredo is a high-volume bodyweight Hero WOD. With 6 rounds, the accumulated fatigue in your legs becomes the primary challenge.
- Squats and lunges will accumulate—don't start too fast
- Push-ups are sandwiched between leg work—break early if needed
- The runs provide some leg recovery—use them wisely
- All bodyweight means you can't hide behind scaling weight
- 144 squats, 144 push-ups, 144 lunges, and 2400m running total
Pacing
Steady and consistent. Each round should take roughly the same time. If round 1 takes 4 minutes, aim for 4 minutes through round 6.
Scaling Options
Scaled
- 24 Air Squats
- 24 Knee push-ups
- 24 Walking Lunges (stationary lunges if space limited)
- 400m Run (or 300m)
RX+
- 24 Goblet Squats (35/26 lb)
- 24 Ring push-ups
- 24 Walking Lunges with weight (25/15 lb each hand)
- 400m Run
Benchmark Times
Elite
sub 18:00
Advanced
18:00-25:00
Intermediate
25:00-36:00
Beginner
36:00-50:00
Workout Variations
Half Loredo
3 rounds
Loredo 12
Reduced reps
Rowing Loredo
Indoor substitution
Related Workouts
Frequently Asked Questions