Zeus honors multiple fallen warriors. The workout was created to commemorate the sacrifice of service members who gave their lives for their country.

What's a Sumo Deadlift High-pull (SDHP)?

Start with a wide stance (sumo), grip the bar narrow, deadlift the bar up and pull to chin height with elbows high. It combines a deadlift with an upright row.

The barbell weight is the same for both movements?

Yes, both the SDHP and push press use 75/55 lb. This allows you to transition without changing weight.

How much total volume is this?

540 reps plus 1200m running and 90 calories rowing across 3 rounds. It's one of the higher-volume Hero WODs.

Zeus

Rounds

Zeus is a high-volume Hero WOD honoring multiple fallen warriors. Three rounds of six movements test your capacity across wall balls, sumo deadlift high-pulls, box jumps, push press, running, and rowing. This workout demands sustained effort over 30-45 minutes.

Hero Benchmark Barbell Bodyweight Running Chipper

The Workout

3 rounds for time

130 Wall Ball Shots (20/14 lb)
230 Sumo Deadlift High-pulls (75/55 lb)
330 Box Jumps (20 in)
430 Push Press (75/55 lb)
5400m Run
630 Calorie Row

Equipment Needed

Wall ballBarbellWeight platesBoxRowing machineRunning route

Target Time

Beginner

45-60 minutes

Intermediate

32-45 minutes

Advanced

25-32 minutes

Strategy & Tips

Zeus is a high-volume chipper with 6 movements per round. With 180 reps plus cardio each round, this is a test of sustained work capacity.

Wall balls should be broken into sets of 10-15
SDHPs are taxing—break into sets of 10
Box jumps are recovery—step down to save your legs
Push press at light weight should be manageable sets
Use the run and row as active recovery

Pacing

Steady throughout. This is 540+ reps plus cardio—no movement should be rushed. Aim for consistent round times.

Scaling Options

Scaled

30 Wall Ball Shots (14/10 lb)
30 Sumo Deadlift High-pulls (55/35 lb)
30 Box Step-ups (20 in)
30 Push Press (55/35 lb)
400m Run
20 Calorie Row

RX+

30 Wall Ball Shots (30/20 lb)
30 Sumo Deadlift High-pulls (95/65 lb)
30 Box Jumps (24/20 in)
30 Push Press (95/65 lb)
400m Run
40 Calorie Row

Benchmark Times

Elite

sub 24:00

Advanced

24:00-30:00

Intermediate

30:00-42:00

Beginner

42:00-55:00

Workout Variations

Half Zeus

Reduced rounds

Zeus 21

Reduced reps

No Row Zeus

For gyms without rowers

Related Workouts

Fight Gone Bad

Rounds

3 rounds, 1 minute per station

Wall Ball Shots (20/14 lb to 10/9 ft) • Sumo Deadlift High Pull (75/55 lb) • Box Jump (20 inch) • Push Press (75/55 lb) • Row (Calories)

Filthy 50

For Time

For time

50 Box Jumps (24/20 inch) • 50 Jumping Pull-ups • 50 Kettlebell Swings (35/26 lb) • 50 Walking Lunges (50 steps) • 50 Knees-to-Elbows • 50 Push Press (45/35 lb) • 50 Back Extensions (or Good Mornings) • 50 Wall Ball Shots (20/14 lb) • 50 Burpees • 50 Double-unders

Karen

For Time

150 reps for time

Wall Ball Shots (20/14 lb to 10/9 ft target)

Frequently Asked Questions