Bulger HERO WOD
Honoring Canadian Forces Cpl. Nicholas Bulger
A challenging 10-round workout combining chest-to-bar pull-ups, front squats, and handstand push-ups with short sprint intervals.
Choose Your Skill Level
The Workout
- 150m Run
- 7 Chest-to-Bar Pull-Ups
- 7 Front Squats (135/95 lb)
- 7 Handstand Push-Ups
- Repeat for 10 rounds
Time Cap
35 minutes
Rx Standards
Men (Rx)
135 lb barbell
Women (Rx)
95 lb barbell
Equipment Needed
Recommended Gear
- Hand grips (for chest-to-bar pull-ups)
- Wrist wraps (for handstand push-ups)
- Chalk
- Running shoes
- Knee sleeves (for front squats)
Strategy Overview
This workout demands balanced gymnastics strength, barbell cycling ability, and aerobic capacity across 10 rounds. The key is maintaining consistent round times while managing shoulder and grip fatigue.
Honoring a Hero
In honor of Canadian Forces Cpl. Nicholas Bulger, 30, of Peterborough, Ontario, who was killed on July 3, 2009, while on patrol in Afghanistan when an IED detonated near his vehicle. Survived by wife Rebeka and daughters Brookelynn and Elizabeth.
"Greater love has no one than this: to lay down one's life for one's friends." - John 15:13
Quick Tips for Success
Manage shoulder fatigue across all three pressing/pulling movements
Use the runs strategically as recovery
Keep front squat elbows high to prevent forward lean
Chalk frequently for pull-ups