Hero WODs: programmes, tributes and adaptations

What is a Hero WOD?

Hero workouts are associated with a tribute or memorial. The background gives context to the name; it does not replace a clear prescription or determine whether the task is suitable for a particular athlete. Check the original publication when researching a person or the meaning of a repetition count.

Different structures and demands

Hero sessions can involve long endurance work, substantial bodyweight volume, heavy lifting or skilled gymnastics. There is no single Hero format and no universal finishing-time target. Read the complete sequence, rest rules and any vest or pack prescription.

Available English Hero workouts

• Adam Brown
• Alexander
• Badger
• Bert
• Bowen
• Bradley
• Chad 1000X
• Chris Kyle
• Clovis
• Daniel
• Dee
• DG
• Dia
• Donny
• Dork
• Double DT
• DT
• Gaza
• Griff
• Heavy DT
• Helton
• Holloway
• Jerry
• Johnson
• Jordan
• JT
• Kalsu
• Manion
• McGhee
• Mote
• Murph
• Nate
• Oscar
• Randy
• René
• Rich
• Riley
• Roy
• Sisson
• Zachary Tellier

Prepare and adapt the task

Choose loads, repetitions, distances and movement variations before starting. Consider the accumulated workload, not just the first set. Wearing a vest is appropriate only where the selected version and your preparation support it.

Record the exact version completed. A respectful tribute does not require ignoring technique, personal limitations or recovery. The name is context for the session, not an instruction to continue through a problem.

Explore further

Workout selections · Scaling a workout · Search all workouts