"Chad 30"
Duration: 30:00
30:00 AMRAP:
Box Step-ups (20")
• Level 1: No Ruck
• Level 2: 30 / 20 lb Ruck
• Level 3: 45 / 35 lb Ruck
Score: Total Reps
- OR -
Hero Workout Of Your Choice:
crossfit.com/heroes
LACTATE THRESHOLD & MUSCULAR ENDURANCE
STIMULUS
- Overview: This is a 30-minute version of the Hero workout “Chad” in honor of Veterans Day. If you have more time, the full version can be found on the 2-hour track. You have the option to perform Chad or another Hero workout of your choice.
- There are 3 weight options provided today of varying difficulty. If this is your first time doing Chad, we recommend completing it as Level 1 or 2. Choose a weight that keeps you moving for all 30 minutes.
⁃ Alternate legs every rep. At the top of the box, you should stand tall with your shoulders, hips, and knees stacked. Must reach full lockout/extension of the hips & knees. Men and women use the same box height.
⁃ If you don’t have a ruck bag, load a backpack with anything available to get to the workout weight. You can also use a weighted vest. Choose a loading that allows you to complete at least 10-15 reps in each minute. Adjust height and weight as needed.
- 30 minutes of step-ups is the prescribed workout, and anyone performing that many step-ups deserves to be celebrated, so we count any level as Rx'd. However, if you perform these weighted, please leave a comment on your workout score on the leaderboard so people can fist bump you!
- Intended Intensity: RPE 6-7
- Target Loading: Light-Moderate
- Fitness Attributes Improved: Lactate Threshold & Muscular Endurance
- Target Score: 300-450 Reps
STRATEGY
⁃ The approach here is simple: find a rhythm that you see yourself holding for 30 minutes of work. It can be helpful to have a target number of step-ups to complete every minute.
⁃ For efficiency in this high-rep workout, the foot you step up to the box with should be the first foot off the box. This helps you quickly tap the opposite foot on the ground as you alternate legs.
⁃ To break up the monotony and keep working through smaller checkpoints, consider switching what side of the box you step up to every 25-50 reps. You can utilize all 4 sides of the box.
- This is an important workout to stay mentally engaged. It's easy to let the mind wander and inadvertently allow your step-up pace to slow. In order to get the most out of this workout, challenge yourself to stay mentally engaged and maintain a solid pace throughout. It might help to use the lap function on your watch to help keep count of reps (Ex: 1 lap = 100 reps).
SUBSTITUTIONS
STEP-UPS
⁃ Reduce Box Height
⁃ Reduce Weight
- Reduce Time
- Sub Weight Vest, Backpack, or Single Dumbbell
⁃ Walking Lunge Steps
TIME MODIFICATIONS:
20:00 AMRAP
15:00 AMRAP
10:00 AMRAP
REP MODIFICATIONS:
400 Reps
300 Reps
200 Reps
MOVEMENT PREP
2 Rounds:
0:30 Ankle Stretch on Box (Each Leg)
0:30 Quad Stretch (Each Leg)
20 Unweighted Step-ups
1:00 of Step-ups at Workout Height & Weight
Enjoy! :)