William Tell: The Swiss Hero Workout
Crossfit enthusiasts love the challenge of workouts that are out of the ordinary. One of these workouts is the William Tell WOD. Although it is not an official Hero WOD, it has a firm place in the Swiss Crossfit world. Traditionally, it is completed on the Swiss National Day, August 1st, in numerous Crossfit boxes across Switzerland—very similar to Murph on Memorial Day. In this article, we take a detailed look at this workout. From its history to strategies, scaling options, and tips for a good result.
What is the story behind William Tell
The workout was developed in 2020 by Crossfit Basel. William Tell is the Swiss national hero, known for the legend of the apple shot. According to the story, Tell was forced to shoot an apple off his son's head with a crossbow to save his life. Later, he became a symbol of resistance against tyranny when he killed the bailiff Hermann Gessler, thereby securing the freedom of his people. This story stands for courage, precision, and perseverance—qualities that are also of central importance in Crossfit.
What the workout looks like
The William Tell WOD is a demanding workout that requires strength, endurance, and technique in equal measure. It is performed for time.
3 rounds of:
- 50 double-unders
- 20 alternating dumbbell snatches (30 kg/20 kg)
Then:
- 10-8-6 repetitions of:
- Thrusters (60 kg/40 kg)
- Chest-to-bar pull-ups
Then:
- 200 m farmer's walk with:
- One dumbbell (30 kg/20 kg) in one hand
- One kettlebell (32 kg/24 kg) in the other hand
Then:
- 20-15-10 repetitions of:
- Kettlebell swings (32 kg/24 kg)
- Deficit handstand push-ups
Then:
- 200 m farmer's walk (as above)
Then:
- 10-8-6 deadlifts (150 kg/100 kg)
- 20-16-12 burpees
Then:
- 3 rounds of:
- 50 double-unders
- 20 alternating dumbbell snatches (30 kg/20 kg)
What are strategies for William Tell
Pacing is key: With such a long and demanding workout, it is important to manage your energy. Do not start too fast; find a consistent pace instead.
Perform double-unders with control: Try to complete all double-unders unbroken. If this is not possible, plan for breaks.
Dumbbell snatches: Pay attention to correct technique and use your hip power.
Farmer's walk: Switch hands strategically to load both sides evenly.
Deficit handstand push-ups: Plan your sets so that you do not reach muscle failure. Smaller sets with short breaks are often more efficient.
Mindset: Always focus on the next set and try to keep yourself motivated.
What scaling options are available
Double-unders:
- Replace them with single-unders or reduce the number of repetitions
Weights:
- Adjust the weights for the snatches, thrusters, and deadlifts
Deficit handstand push-ups:
- Perform regular handstand push-ups or pike push-ups
Chest-to-bar pull-ups:
- Use resistance bands or switch to jumping pull-ups or ring rows
Farmer's walk:
- Use lighter kettlebells and dumbbells
What is a good result
Advanced athletes could complete the workout in about 40–50 minutes, while beginners using scaling options might need about 60–70 minutes. It is important that you adapt to your individual goals and abilities.
Conclusion
The William Tell WOD is a challenge that tests you both physically and mentally. It combines various Crossfit elements that require strength, endurance, technique, and mental toughness. With a well-thought-out strategy and appropriate scaling, this workout is doable for athletes of all levels. It reminds us that courage and precision have their place not only in historical legends but also in our training.
