Master ALL HERO WODs
Complete strategies for every CrossFit HERO WOD - from beginner to advanced. Honor the fallen, push your limits, find your level.
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 classic CrossFit benchmark workout featuring bodyweight movements in a 20-minute AMRAP.
Workout:
- • Complete as many rounds as possible in 20 minutes of:
- • 5 Pull-ups
- • 10 Push-ups
- • 15 Air Squats
Equipment Needed:
Strategy Overview:
This is a test of muscular endurance and work capacity. The key is to find a sustainable pace and stick to it.
One of the most famous CrossFit workouts, featuring thrusters and pull-ups in a 21-15-9 rep scheme.
Workout:
- • 21-15-9 reps for time of:
- • Thrusters (95/65 lb)
- • Pull-ups
Equipment Needed:
Strategy Overview:
This is a high-intensity workout that tests both strength and endurance. The key is to push hard and minimize rest.
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:
A brutal chipper HERO WOD with heavy barbell movements and running, honoring the soldiers lost in the Fort Hood tragedy.
Workout:
- • 20 Deadlifts (275/185 lb)
- • 400m Run
- • 20 Kettlebell Swings (2/1.5 pood)
- • 400m Run
- • 20 Overhead Squats (115/75 lb)
- • 400m Run
- • 20 Burpees
- • 400m Run
- • 20 Chest-to-Bar Pull-ups
- • 400m Run
- • 20 Box Jumps (24/20")
- • 400m Run
- • 20 Dumbbell Squat Cleans (45/35 lb)
- • 400m Run
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:
Everything You Need to Dominate
Detailed Strategy Guides
Get specific pacing strategies, movement tips, and scaling options for every HERO WOD.
Community Events
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Performance Tracking
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