2026-11-11

REPEAT FROM 11/11/2025

• Overview: This is a 30-minute version of the workout “Chad” in honor of Veterans Day. If you have more time, the full version can be found in the 2-hour track.
• You can choose between 3 levels of varying difficulty. If this is your first time doing Chad, we recommend completing it at Level 1 or 2. Choose a level that keeps you moving for all 30 minutes.
• Box Step-ups: Alternate legs every rep. At the top of the box, stand tall with your shoulders, hips, and knees stacked, reaching full lockout of the hips and 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 box height and ruck 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 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

⁃ 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 lets you quickly tap the opposite foot on the ground as you alternate legs.
• To break up the monotony and work through smaller checkpoints, consider switching which side of the box you step up to every 25-50 reps. You can use all 4 sides of the box.
• This is an important workout to stay mentally engaged. It's easy to let your mind wander and let your step-up pace slow without realizing it. 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).

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

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! :)