CHAD (Time)

1,000 Box Step-Ups (20 in)

Wear a Ruck Pack (45/35 lb)

Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women.

A ruck is a weighted backpack to simulate the gear carried during a hiking expedition.

Score is the time it takes to complete all 1,000 repetitions.
To learn more about CHAD click here
Work with a partner to complete Chad within the allotted class time.

Choose a loading and height that allows you to work for 30+ steps at a time before resting.

Both partners work at the same time.

Aim for both partners to hit 11-12 step-ups per minute to hit the 45:00 time goal.

Chad Memorial Information:


Macro: Weightlifting

– Commit to pre or post-workout lifting three times per week.

– Keep up with 1 heavy day per week.

– Test the benchmarks of Diane, Grace, and Isabel.

Micro: Getting heavy in a workout.

– Performing heavier barbell lifts within a workout. Not just pre or post-workout.

Today’s workout is a hero workout “Chad”. This workout is an absolute grind but for an amazing cause. Do your best to stay positive during it and when you want to stop, remember the why behind it.

Shoulder Press (3 sets:
5 shoulder presses
– Building to your heaviest set of 5.)

We are in week 6 of our final weightlifting cycle for the year. This week, we are once again increasing the loading for both the clean and snatch. It’s important to note that as the weeks go on, the weights are going to get heavier and heavier. We want you to try and make the weights but don’t force anything that’s not there if you have a day that you’re not able to make the prescribed lifts. Instead, lower the load slightly and focus on making your movement patterns as best as you possibly can.

Increase the loading on the barbell for both the shoulder presses and front squats this week as well. Last week we build to a heavy 7 reps, this week we’re building to a heavy 5 reps. Although it is only a 2 rep difference, the loading should increase. This likely won’t be a major increase but even a 5-10 lb increase is great.