Complete as many rounds as possible in 20 minutes of:
50 box step-ups
50 walking lunges
100-meter ruck
♀ 20-inch box and 35-lb ruck
♂ 20-inch box and 45-lb ruck
Post rounds and reps to comments.
Scaling:
Today’s workout is a longer-duration grunt-work effort, and is meant to help prep you for CHAD1000X in November. Use a load that allows you to keep moving for most of the workout. You should aim to complete at least 2 rounds. Grab a friend or group of people, get out of the gym, and get to work.
Intermediate option:
Complete as many rounds as possible in 20 minutes:
50 box step-ups
50 walking lunges
100-meter ruck
♀ 20-inch box and 20-lb ruck
♂ 20-inch box and 30-lb ruck
Beginner option:
Every 5 minutes for 20 minutes:
20 box step-ups
15 walking lunges
100-meter walk or jog
♀ 12-inch box
♂ 12-inch box
Resources:
Box Step-Up Movement Demo
The Walking Lunge
CHAD Hero Workout Announced for 2024 CrossFit Games
Find a gym near you:
View the CrossFit map