Small HERO WOD
Honoring U.S. Army Staff Sgt. Marc Small
An extremely long cardio-intensive Hero WOD featuring rowing, burpees, box jumps, and running across 3 brutal rounds.
Choose Your Skill Level
The Workout
- Row 1,000m
- 50 Burpees
- 50 Box Jumps (24/20 in)
- Run 800m
- Repeat for 3 rounds
Time Cap
55 minutes
Rx Standards
Men (Rx)
24" box
Women (Rx)
20" box
Equipment Needed
Recommended Gear
- Rowing machine
- Running shoes
- Knee sleeves (for box jumps)
- Water bottle
- Chalk
- Wrist wraps (optional)
Strategy Overview
This is one of the longest and most cardio-intensive Hero WODs. The combination of 3000m rowing, 150 burpees, 150 box jumps, and 2400m running requires exceptional aerobic capacity and mental toughness.
Honoring a Hero
In honor of U.S. Army Staff Sgt. Marc Small, 29, of Collegeville, Pennsylvania, who died on February 12, 2009, from wounds sustained when insurgents attacked his unit in Afghanistan. Survived by father and stepmother Murray and Karen, mother and stepfather Mary and Peter MacFarland, and fiancee Amanda Charney.
"Greater love has no one than this: to lay down one's life for one's friends." - John 15:13
Quick Tips for Success
One of the longest Hero WODs - respect the distance
Pacing is everything
Stay hydrated
Mental toughness is the key to completion