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Workout Description

For Time: 1,000 Box Step-Ups (20 in) Wear a Ruck Pack (45/35 lb)

Why This Workout Is Very Hard

A Hero WOD dedicated to Navy SEAL Chad Wilkinson. It consists of 1,000 box step-ups to a 20-inch box while wearing a 45 lb (men) / 35 lb (women) ruck pack. This workout is a significant test of muscular endurance, stamina, and mental fortitude, often taking athletes an hour or more to complete.

Benchmark Times for Chad

  • Elite: <54:00
  • Advanced: 60:01-67:31
  • Intermediate: 75:01-82:31
  • Beginner: >102:31

Training Focus

This workout develops the following fitness attributes:

  • Stamina (10/10): Performing 1,000 weighted box step-ups will exhaust leg (quads, glutes, hamstrings) and core stabilizing stamina to an absolute limit. Maintaining any semblance of pace requires monumental stamina.
  • Endurance (9/10): For time: 1,000 box step-ups (20in box) while wearing a 45/35 lb ruck pack. This is an extreme test of loaded lower body muscular endurance, cardiovascular endurance, and mental fortitude over a very long duration.
  • Strength (5/10): The 45/35 lb ruck pack adds a significant constant strength demand to each step-up, making it a major test of loaded strength endurance rather than maximal strength.
  • Flexibility (2/10): Requires basic hip and knee flexion for the step-up. The ruck may challenge posture and thoracic mobility over time.
  • Speed (2/10): Pacing for survival and completion is paramount. This is not about speed per step-up but about maintaining a consistent, albeit slow, rhythm for a very extended period.
  • Power (1/10): Minimal power demand; focus is on sustained, repetitive, loaded movement over an extremely long duration. This is an aerobic/stamina dominant WOD.

Modality Profile

A grueling test of loaded endurance. The step-ups are monostructural, but carrying a heavy ruck pack makes this a significant weightlifting challenge as well.

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Training Profile

AttributeScoreExplanation
Endurance9/10For time: 1,000 box step-ups (20in box) while wearing a 45/35 lb ruck pack. This is an extreme test of loaded lower body muscular endurance, cardiovascular endurance, and mental fortitude over a very long duration.
Stamina10/10Performing 1,000 weighted box step-ups will exhaust leg (quads, glutes, hamstrings) and core stabilizing stamina to an absolute limit. Maintaining any semblance of pace requires monumental stamina.
Strength5/10The 45/35 lb ruck pack adds a significant constant strength demand to each step-up, making it a major test of loaded strength endurance rather than maximal strength.
Flexibility2/10Requires basic hip and knee flexion for the step-up. The ruck may challenge posture and thoracic mobility over time.
Power1/10Minimal power demand; focus is on sustained, repetitive, loaded movement over an extremely long duration. This is an aerobic/stamina dominant WOD.
Speed2/10Pacing for survival and completion is paramount. This is not about speed per step-up but about maintaining a consistent, albeit slow, rhythm for a very extended period.