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5 “Hero” Workouts Everyone Should Try

The hero WODs were created to commemorate fallen heroes who served in the line of duty. Soldiers, law enforcement, firefighters, and first responders were some of the original inspiration for CrossFit workouts. CrossFit workouts grew out of the extreme physical demands of these heroes jobs. They also require grit, guts, and heart and we honor the memory of these brave men and women every time we participate. If you haven’t yet, here are 5 hero workouts that you absolutely must try!

  • “Kalsu”

For Time:

  • 100 Thrusters (135/95 lb)
  • 5 Burpees at the top of every minute (Start with 5 burpees. Then complete as many thrusters as possible until the minute is up. Repeat until 100 total thrusters are completed. If athlete does not finish score is number of rounds and reps completed.

This WOD is a huge mental grind. Go out too fast and you’ll pay for it but trying to pace out the rounds means more reps cleaning the bar. Try to find the sweet spot of 5 reps of thrusters per round and keep a steady pace as you work.

Kalsu was an NFL player with an extremely promising career ahead of him. After starting the entire 1968 season with the Buffalo Bills as a guard, he was named Team Rookie of the Year. Despite the promise of a legendary career, Kalsu put that aside to enlist in the Army in 1969 and was soon shipped out to Vietnam, where he lost his life less than a year later. Kalsu left behind a wife and two young children.

  1. “Tillman”

7 Rounds For Time:

  • 7 Deadlifts (315/205 lb)
  • 200 meter Sprint
  • 15 Pull-Ups
  • 45 seconds Rest

This workout is designed to be fast and heavy and truly embodies the spirit of Pat Tillman. Try to go unbroken on the deadlifts and remember to relax your grip during the run. Break up the pullups as needed to ensure that you don’t hit a failure point too early in the workout, 45 seconds of rest won’t be enough time to fully recover between these brutal rounds.

Patrick Daniel Tillman (11/6/76–4/22/04) was a professional football player who left the National Football League and enlisted in the United States Army in May 2002. He joined the Army Rangers and served multiple tours in combat before he was killed in the mountains of Afghanistan. He was a recipient of the Silver Star, the third highest honor in the military, and a Purple Heart. Pat is survived by his wife Marie. He is also remembered through the foundation named in his honor.

  1. “Daniel”

For Time:

  • 50 Pull-Ups
  • 400 meter Run
  • 21 Thrusters (95/65 lb)
  • 800 meter Run
  • 21 Thrusters (95/65 lb)
  • 400 meter Run
  • 50 Pull-Ups

Daniel has one of those dangerous rep schemes that keeps you right at the threshold of being able to continue working without realizing the cumulative effect of the workload. Ease into the first 50 pull ups, push yourself on the run, and go for broke on the sets of thrusters!

Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday, June 8th, 2006. Crabtree is survived by his wife, Kathy, and his daughter, Mallory.. He is also survived by his father, Ronald Crabtree and his mother, Judy Ann Crabtree.

  1. “Ryan”

5 rounds for time:

  • 7 Muscle-ups
  • 21 Burpees (Each burpee terminates with a jump one foot above max standing reach.)

Ryan is a classic CrossFit couplet that will rely heavily on your proficiency with the muscle-up. Take advantage of a kip to lock out at the top of the rings, the cumulative effect of 35 muscle-ups and 105 burpees do a number to your triceps.

Maplewood, Missouri Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He is survived by his parents Andrew and Jackie Hummert.

  1. “White”

5 rounds for time:

  • 3 rope climbs (15ft)
  • 10 toes to bars
  • 21 overhead walking lunges (45/35 lb plate)
  • 400 meter run

This workout is a true total body burner that will heavily tax your grip strength and shoulders. Focus on using your legs to drive you up the rope, break up the toes to bar early, and moving with purpose through the lunges. Take advantage of the 400m run as “active recovery” and make sure to shake out your arms while you go.

U.S. Army First Lieutenant Ashley White, 24, of Alliance, OH, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, NC. She died on October 22, 2011, in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device.She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.