Hero WOD Chad: Are you prepared? An 8 week preparation training program
Every year the CrossFit community looks forward to holidays because gyms all around the world, no matter what programming they are currently on, bond as a community as individuals perform hero WODS to honor the sacrifices of the fallen. Hero WODS are meant to be arduous and push athletes not only physically, but mentally as well. One of the most important things to keep in mind as you ramp up towards one of these holidays, is to make sure you are properly preparing your body for the demands that come with finishing a hero WOD. With hero WOD CHAD 1000x coming up quickly, we are sharing our 8 week ramp up program below to prepare you for the demands ahead.
What is hero WOD CHAD?
As we all know, Veterans Day is right around the corner bringing on one of our favorite hero WODs, “CHAD 1000x”. RX for Chad is performing 1000x box step ups to a 20” box height wearing a 35# rucksack/weighted vest for the ladies or a 45# rucksack/weighted vest for the men. The score for this workout is the time it takes to complete all 1000 box step ups. This workout is to honor Navy Seal Chad Wilkinson who took his own life in 2018 due to the effects of numerous deployments, traumatic brain injuries while active duty, and PTSD. Below are the top strategies to avoid injury and maximize your athletic potential during Chad.
Start with a Strong Foundation
Hero WOD CHAD tests your cardiovascular endurance, lower body muscular endurance and strength, and your core strength and stability. Crossfit movements typically require the use of both lower extremities at the same time, so as you begin ramping up your training for Chad, it is imperative to begin incorporating single leg strengthening exercises into your program. One of our favorite single leg quadricep and glute building accessory exercises is the bulgarian split squat. Begin with performing this exercise for high reps (20-30 per leg) with no weight in order to improve the muscular endurance required for completing CHAD. One of the main areas of the body that most individuals get soreness in following Chad is the calves! With each box step down, there is an eccentric loading of the calf muscles and Achilles tendon. Incorporating more heel raises into your programming is important to mitigate calf cramps during your workout and soreness days affter! Our favorite exercise for loading the calf in a functional way is the lunge to heel raise.
Gradual Progression in Training
Injury or pain often arises when we perform movements or exercises that are out of the scope of what our current tissues can tolerate. By focusing on progressive loading, we can make sure the body is ready to tolerate heavier forces or increased reps required to complete CHAD. Specificity matters! Meaning, you need to train the exercise you want to get good at. In the 8 week preparation training program, you will notice that we increase your step up volume gradually. Initially, perform higher reps at a lower box height in order to increase the overall volume. Once you are able to complete 20 minutes of step ups to a 12-16” box, you are ready to begin performing them to a 20” box. Begin your training without a weighted vest the first 4 weeks, then by the 5th week, you are ready to progressively add loading during your step ups per your tolerance.
Mental Preparation and Strategy
One of the most frequently missed parts to preparing for a hero WOD is training the mental fatigue. Particularly in this WOD… performing 1000 reps of the same movement can become extremely monotonous, BUT it is important to remember why we do hero WODs - to honor the fallen. We recommend ordering a rep counter online, so that you can let your mind wander or meditate as you work through the 1000 step ups.
Plan Ahead
Finally, have a plan to work towards the volume of reps ahead of time. It only takes a few extra minutes to add in accessories and build your tolerance so that you are not in pain for days after this WOD. Take a look at our 8 week preparation training program for CHAD 1000x below. Start now and be ready to take on CHAD 1000x on November 11th.
Chad 1000x: 8 Week Preparation Training Program:
Week 1 & 2
Day 1: 15 minutes of step ups to 12-16” box height
Day 2: 2-3 sets of 20 reps
Bulgarian split squats; unweighted
Sit ups
Week 3 & 4
Day 1: 15 minutes of step ups 12-16” box height
Followed by 10 minute emom of 30 sec sprint, 30 sec rest on the echo bike
Day 2: 2-3 sets of 20 reps
Bulgarian split squat
Lunge to heel raise
Week 5:
Day 1: 10-15 minutes of step ups to 20” box height
Day 2: 2-3 sets of 20 reps
V-ups or alternating V-ups
Bulgarian split squats with light weight
Week 6:
Day 1: 10 minutes of weighted step ups to 20” box height
Followed by 10 minute EMOM on Ski Erg 30 sec on: 30 sec off
Day 2: 2-3 rounds of 20 reps
Alternating v-ups or V-ups
DUs or 40 SUs
Week 7:
Day 1: 15 minutes of weighted step ups to 20” box height
Day 2: 2-3 Rounds of 30 reps
Lunge to heel raise
Bulgarian Split Squats with light-moderate weight
Week 8: DELOAD WEEK
Day 1: 10-15 minutes of unweighted box step ups
Day 2: 3 Rounds of 50 DUs or SUs
Looking for help with programming for improving your performance?
At Samson Strength and Performance PT, we can help you not only improve your performance for CrossFit and Weightlifting, but also help you stay injury free. Request a free call by clicking the link below. We’d love to help you.
