Nate: Muscle-Ups, Handstand Push-Ups, Kettlebell Swings
Hero WODs can almost be described as a tradition in CrossFit. They are intended to commemorate a hero and present a special challenge. They are also often about discovering what you are actually capable of and measuring your own progress. Nate is one such workout: a demanding combination of gymnastics, strength, and endurance. In this article, we dive into the story behind Nate, its structure, strategies, and various scaling options.
What is the story behind Nate
The Hero WOD Nate is dedicated to Chief Petty Officer Nate Hardy, a Navy SEAL who was killed in action in Iraq on February 4, 2008. Nate served as part of the Joint Special Operations Task Force and was killed during an operation in which he was attempting to protect his comrade.
What does Nate look like
This Hero workout is a 20-minute AMRAP.
- 2 Muscle-Ups
- 4 Handstand Push-Ups
- 8 Kettlebell Swings (32 kg/24 kg)
The goal is to complete as many rounds as possible in the 20 minutes. The combination of muscle-ups, handstand push-ups, and heavy kettlebell swings makes this workout technically as well as conditioning-wise demanding.
What are strategies for Nate
Efficient pacing: 20 minutes is a long time for a CrossFit workout. You should choose a steady pace from the beginning that you can maintain for the entire duration. Avoid starting too fast right at the beginning and becoming too tired after a few minutes.
Break up muscle-ups: If you have mastered muscle-ups but have trouble performing them without a break, you can perform them as singles. Ensure you fully recover during every repetition before starting the next attempt.
Plan handstand push-ups: If HSPUs are a weakness, break them up into smaller sets right away. Pay attention to good technique.
Use kettlebell swings as active recovery: The kettlebell swings should be performed in a controlled and fluid manner. Use hip extension to save energy and avoid unnecessary strain on the arms.
Minimize transitions: Keep breaks between movements short so you don't waste valuable time. Place all necessary equipment as close to each other as possible.
What scaling options are there
Not every athlete can complete Nate as prescribed. For this, the exercises can be scaled.
Muscle-Ups:
- Jumping Muscle-Ups
- 2 reps each of Chest-to-Bar Pull-Ups + Ring Dips
- Transition drills on the rings
Handstand Push-Ups:
- HSPUs with an abmat underneath to reduce the range of motion
- Pike Push-Ups
- Shoulder presses with dumbbells
Kettlebell Swings:
- Reduce the weight
- Perform Russian swings instead of American swings
What is a good result for Nate
The number of rounds and repetitions achieved in Nate depends on your fitness level.
- Beginners: 6-10 rounds
- Intermediate: 11-15 rounds
- Elite athletes: 16+ rounds
However, a good result is individual and depends on how close you get to your limit and whether you can complete the workout Rx.
Conclusion
Nate is a Hero WOD that tests both your physical and mental strength. The mixture of gymnastic movements, strength, and endurance makes this workout a true challenge. At the same time, it offers you an opportunity to measure your progress. Whether Rx or scaled, the most important thing is that you give your best and challenge yourself.
