Named in honor of Navy SEAL Chad Wilkinson, who tragically passed in 2018, this workout has become a tribute not only to Chad but also to all service members who face mental health challenges. Every step of this workout is a reminder of the discipline and resilience that these heroes embody.
What Is the Chad Workout?
The Chad Hero WOD is straightforward in concept but tough in execution:
• 1,000 box step-ups with a weighted rucksack
• Box Height: 20 inches
• Weight: Traditionally, a 45-pound ruck is worn
You can modify the weight as needed or even forgo the ruck if you’re a beginner, but the core challenge remains: 1,000 step-ups, one at a time, until you finish.
The Purpose Behind Chad
The Chad workout is about more than just physical fitness. Chad Wilkinson’s story highlights the importance of mental health awareness, especially for veterans. CrossFit has a history of creating Hero WODs to honor fallen heroes, but Chad’s workout has become a vehicle to raise awareness for mental health initiatives, specifically for veterans suffering from PTSD and other related struggles. The repetitive step-ups echo the mental and physical endurance needed to face life’s challenges—especially those that seem overwhelming and endless.
Getting Ready for Chad
The Chad WOD is a marathon, not a sprint, so here are some tips for tackling it:
1. Pace Yourself: Breaking it down into sets of 100 or even 50 step-ups with short rests can help keep you moving.
2. Focus on Form: Stepping onto a box 1,000 times with added weight can be hard on your joints. Engage your core and avoid leaning too far forward. It’s okay to pause and adjust as you go.
3. Bring Water and Fuel: This WOD can last an hour or more, so bring water, electrolytes, and maybe even a quick snack.
4. Mental Preparation: Chad is as much a mental challenge as it is physical. Remind yourself why you’re doing this workout and take it one step at a time.
Modifications and Scaling Options
If 1,000 step-ups seem daunting, try reducing the reps, using a lighter ruck, or completing the workout without any weight. For some, finishing a Hero WOD in honor of a fallen hero is about showing up and giving their best effort, regardless of the number of reps or the time it takes.
Why Chad Matters
The Chad workout reminds us of our veterans’ service and their sacrifices and challenges us to acknowledge the importance of mental health, resilience, and community support. It’s an intense workout that pushes your body to its limits, but it also provides a unique space for reflection, mindfulness, and gratitude.
Whether you’re a CrossFit veteran or just starting out, tackling Chad is a powerful experience. It tests your strength and perseverance, helping you honor Chad Wilkinson’s legacy and remember the importance of taking on mental health with the same strength we bring to physical challenges.