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Train with intent

Lazar Hero WOD

Honoring Lazar Đukić

A memorial workout for Lazar Đukić, a Serbian CrossFit athlete who tragically passed away during the 2024 CrossFit Games.

Read the strategy

Choose your starting point

The prescription

The workout.

Read the standard before deciding how you will approach the effort.

  • 3 rounds of: 30 calorie row, 10 bar muscle-ups, rest 3 minutes
  • 3 rounds of: 30 calorie row, 15 strict handstand push-ups, rest 3 minutes
  • 3 rounds of: 10 bar muscle-ups, 15 strict handstand push-ups

Time cap

99 minutes

Workout character

Extreme effort

Expect a demanding combination of capacity, pacing, and movement quality.

Rx standards

Men · Rx

As prescribed

Women · Rx

As prescribed

Scaling assistant · beta

Keep the purpose. Change the tool.

Use a transparent starting point for common substitutions in Lazar. The goal is to preserve the time domain, movement pattern where practical, and training intent—not to claim that every movement is identical.

Start with movement quality.

If pain, injury, unfamiliar equipment, or loss of control is part of the decision, pause and get a qualified coach or clinician’s guidance rather than relying on this tool.

How this beta works

  1. 01Preserve the intended time domain and the overall workout character first.
  2. 02Maintain sound mechanics before increasing load, volume, speed, range of motion, or skill.
  3. 03Use comparable aerobic time intervals instead of universal run-to-machine distance ratios.

Gymnastics substitution

Bar muscle-up → useful progression

Skill first

A technical movement needs a progression, not a fake conversion. Choose the goal: practice a transition, preserve conditioning, or separate the pull and press.

Coach-guided starting point

Use a controlled jumping bar muscle-up progression.

Preserves
A bar transition and pressing pattern with a lower skill and strength demand.
Changes
The athlete receives assistance from the feet, so the strict pulling and turnover demand is lower.
Rep guidance
Start with the prescribed rep count only when each rep is controlled and repeatable; reduce reps if technique or the WOD time target breaks down.

This beta is an educational starting point, not medical or individual coaching advice. Record the modification used with your result. Scaling principles are informed by CrossFit: Substitutions and hitting the stimulus.

The story

Honoring a Hero.

Lazar Đukić was a beloved Serbian CrossFit athlete known for his infectious smile and incredible work ethic. A rising star in the sport, he tragically passed away during a swimming event at the 2024 CrossFit Games. This workout was created to honor his memory and celebrate his passion for fitness.

Execution notes

Quick tips for success.

Simple reminders that can help you stay composed when the work starts to accumulate.

1

Warm up your shoulders and wrists thoroughly.

2

Have a plan for breaking up the gymnastics movements.

3

Stay hydrated throughout the workout.

Keep building

Take your training further.

Strategy

Build your plan

Read the pacing and movement guidance for this workout.

Community

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Library

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