Master the Hardest HERO WODs
Comprehensive strategies, community events, and detailed breakdowns for CrossFit's most challenging HERO workouts. Honor the fallen, push your limits.
Most Popular HERO WODs
The workouts everyone's searching for
The most famous and challenging HERO WOD in CrossFit, performed on Memorial Day worldwide.
Workout:
- • 1 mile Run
- • 100 Pull-ups
- • 200 Push-ups
- • 300 Air Squats
- • 1 mile Run
Equipment Needed:
Strategy Overview:
Break up bodyweight movements into manageable sets and maintain steady pacing on runs.
A barbell complex that tests grip endurance and technical lifting under fatigue.
Workout:
- • 12 Deadlifts (155/105 lb)
- • 9 Hang Power Cleans (155/105 lb)
- • 6 Push Jerks (155/105 lb)
- • Repeat for 5 rounds
Equipment Needed:
Strategy Overview:
Barbell cycling efficiency and grip management are key. Don't drop the bar unnecessarily.
One of the most brutal HERO WODs, combining high reps with technical movements.
Workout:
- • 7 Handstand Push-ups
- • 7 Thrusters (135/95 lb)
- • 7 Knees-to-Elbows
- • 7 Deadlifts (245/165 lb)
- • 7 Burpees
- • 7 Kettlebell Swings (2/1.5 pood)
- • 7 Pull-ups
- • Complete 7 rounds for time
Equipment Needed:
Strategy Overview:
Manage grip fatigue and transition efficiently between movements. This workout is about consistency over speed.
The Ultimate Challenge
Only for the most dedicated athletes
One of the most brutal HERO WODs, combining high reps with technical movements.
Workout:
- • 7 Handstand Push-ups
- • 7 Thrusters (135/95 lb)
- • 7 Knees-to-Elbows
- • 7 Deadlifts (245/165 lb)
- • 7 Burpees
- • 7 Kettlebell Swings (2/1.5 pood)
- • 7 Pull-ups
- • Complete 7 rounds for time
Equipment Needed:
The most famous and challenging HERO WOD in CrossFit, performed on Memorial Day worldwide.
Workout:
- • 1 mile Run
- • 100 Pull-ups
- • 200 Push-ups
- • 300 Air Squats
- • 1 mile Run
Equipment Needed:
A high-skill workout combining Olympic lifting with gymnastics movements.
Workout:
- • 30 Squat Cleans (95/65 lb)
- • 30 Pull-ups
- • 800m Run
- • Repeat for 3 rounds
Equipment Needed:
Upcoming Community Events
Train together, suffer together, grow together
Saturday Suffering: The Seven
Saturday 7 June 2025 at 10:00
Garage Gym Collective, Gold Coast QLD
Take on one of the hardest HERO WODs. Advanced athletes only - this one is not scaled.
Organized by: Garage Gym Collective
Participants: 8/15
Equipment Provided:
Friday Night Lights: DT
Friday 13 June 2025 at 18:30
Iron Paradise, Sydney NSW
End the week with DT under the lights. Great workout for intermediate to advanced athletes.
Organized by: Iron Paradise
Participants: 18/25
Equipment Provided:
Everything You Need to Dominate
Detailed Strategy Guides
Get specific pacing strategies, movement tips, and scaling options for every HERO WOD.
Community Events
Find local HERO WOD events or organize your own. Train with others who understand the grind.
Performance Tracking
Log your times, track progress, and see how you stack up against the community.
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