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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