Chad: The simplest Hero workout in CrossFit

Some workouts demand more than just muscle and endurance; they require mental toughness. Chad is one of them. At first glance, it may seem simple: 1,000 box step-ups wearing a rucksack or weight vest. It is also known as Chad1000X. No complex movements, no high speeds. Yet, it is precisely this simplicity that makes Chad one of the toughest Hero WODs mentally. It requires perseverance, discipline, and a smart strategy to successfully overcome the challenge. In this article, you will learn everything you need to know about the workout Chad.

What is the story behind the Hero workout Chad

The Hero workout Chad was designed in honor of Navy SEAL Chad Wilkinson, who passed away in 2018. Chad was an experienced soldier who not only served on numerous missions but was also a role model for strength and discipline. The workout was created by his wife, Sara, and his comrades to preserve his memory and raise awareness for the importance of mental health. The 1,000 box step-ups represent Chad's preparation for climbing Mount Aconcagua, the highest mountain in South America.

What does Chad look like

Chad is performed for time.

• 1,000 box step-ups onto a 20-inch box (approx. 50 cm)
• With a rucksack or weight (20 kg for men, 14 kg for women)

The goal is to complete the 1,000 repetitions as quickly as possible. Many athletes report that Chad is more of a mental challenge than a physical one, especially once you pass the 500-repetition mark.

Why is Chad so demanding

The workout may appear simple, but the monotonous movement and the sheer number of step-ups challenge both your muscular endurance and your mental strength. The additional load from the weight in the rucksack further increases the challenge.

Legs: Especially the quadriceps, hamstrings, and calves.

Glutes: Responsible for the powerful ascent onto the box.

Cardiovascular system: Your heart rate stays elevated due to the constant movement.

Focus and willpower: With every step, you must re-motivate yourself, especially when your legs begin to feel heavy.

What are strategies for Chad

To successfully and efficiently complete this workout, good preparation and a smart plan are helpful.

Break up the repetitions

Recommendation: Work in sets of:

• 10 sets of 100 repetitions
• 20 sets of 50 repetitions
• Or as many repetitions as possible in 2- or 5-minute intervals.
• Schedule breaks: Take short breaks between sets to drink water and let your legs rest.

Find your pace

• A steady, sustainable pace is crucial. Starting too fast often leads to an early breakdown.
• Stay in your rhythm

Pay attention to technique

• Alternate legs: Regularly start with the other leg to avoid overuse. You can also alternate on every single repetition.
• Drive from the heel: Push yourself upward in a controlled manner from the heel of the lead leg.
• Stay upright: Keep your back straight to avoid unnecessary strain on your lower back.

Optimize your equipment

• Rucksack: Ensure the rucksack fits well. A hip belt can help to distribute the weight better.
• Vest: Make sure the vest fits well and is comfortable.
• Pants: Your pants should not hinder you during the step-ups.

Mental strength

• Break the workout into mental milestones (e.g., every 100 repetitions).
• Listen to motivating music to distract yourself.
• Remember why you are doing this workout; it can give you the strength to persevere.

What scaling options are there

Not every athlete can or should perform the workout in its original form. Here are some ways to adapt it to your abilities.

Reduce box height: Instead of a 20-inch box (approx. 50 cm), you can work with a lower box, e.g., 16 inches (40 cm) or 12 inches (30 cm).

Adjust weight: Use a lighter rucksack, e.g., 10 kg or 5 kg. It is also perfectly fine to start without any weight.

Reduce repetitions: Set a goal of 500 or 750 step-ups, especially if you are not yet that conditioned.

Time limit: Work for a set amount of time (e.g., 30 or 45 minutes) and try to perform as many repetitions as possible within that timeframe.

What is a good time for Chad1000X

• Beginners: 60-90 minutes, without extra weight
• Intermediate: 45-60 minutes, with extra weight
• Elite: 35-45 minutes

Conclusion

The Hero workout Chad is more than just a physical training session. It challenges you both physically and mentally and offers you the opportunity to test your limits. At the same time, it reminds us of the importance of mental health and the sacrifices many people make for their community. Regardless of whether you do the original or a scaled version, this workout is an inspiring challenge that you can master with the right preparation.