Every year, the CrossFit community and fitness enthusiasts participate in Hero WODs to honor the sacrifices of fallen service members. This Veterans Day, there's another Hero WOD well worth your time: 'Chad', a simple workout with an even more important mission.
The 'Chad' workout is inspired by Navy SEAL Chad Wilkinson, who tragically died by suicide in 2018 after a 21-year career in the service. Wilkinson experienced the effects of numerous deployments, several TBIs, blast wave injuries, and PTSD. To honor Chad's memory, the WOD has taken on greater meaning in the form of the CHAD 1000X initiative, a fundraising effort to support organizations dedicated to veteran mental health, spearheaded by Gold Star spouse Sara Wilkinson and sponsor GORUCK.
Chad and Sara Wilkinson. Courtesy of GORUCK
The parameters of the workout are as basic as could be: complete 1,000 box step-ups wearing a ruck pack (weighted pack). Like other Hero WODs, 'Chad' the workout was inspired by the real-life training its namesake undertook in life. "Chad did this workout specifically to train for climbing mountains," Sara Wilkinson told Men's Health.
But there's more to the initiative than just repeating the Hero's footsteps. "Because he died by suicide I see stepups to be a poetic representation of mental health," Wilkinson continued. "They are not technical but at some point in the 1,000 you are going to really hurt, question and maybe doubt yourself while alone in your thoughts. It's a reminder to keep going, keep pushing and as Chad used to say 'uncomfortable can't last forever.'"
Read also: The Life of Chad Everett Harris
The Veterans Day “CHAD” Hero WOD goes beyond the Veteran, CrossFit, and GORUCK communities - is is for everyone. Chad was the oldest of four siblings and a born overachiever. There are a lot of people who are struggling, too many lives are lost. Many more we can prevent. We believe that physical health leads to mental health and everybody needs somebody. So use “CHAD” as inspiration. Say his name, honor his story, and live big by sharing your time with friends and those you love.
Understanding the CHAD 1000X Workout
The workout is designed to be as accessible as possible for anyone who wants to give it a try. There are three tiers of load and box height, from beginner ("Slick") to Expert. You can also take on all the reps solo, or join a partner or full team to dole out the stepups amongst the group.
The CHAD 1000X Workout:
1,000 box step-ups completed as a team, partner, or individual for time.
- Slick // No rucksack. You pick the height of the step-ups.
- Standard // 30#/20# rucksack. You pick the height of the step-ups.
- Expert // 45# rucksack. Use 20" box for step-ups.
Don't feel pressured to jump to the top tier, either. "Even while serving as a SEAL, Chad took time to scale up to the Expert version," Wilkinson said. "There is zero shame in starting Slick, or with Standard weight, or in sharing the steps with a friend."
Read also: "Married to Evil": Chad Graves
Tips for Approaching the Chad Workout
Here are some tips for approaching the Chad workout so you’re ready for action:
- Scaling: Not sure whether (or how) to scale? First, can you complete 1000 reps with good form? You’ll need to keep your core engaged to protect your back and to keep your knee in line with your toes. Your best bet, if you do these things, is to skip the pack until you can dial in your form. It may also help to decrease the height of the box by a few inches.
- Recent training: Second, has your recent training included box step-ups or similar movement patterns (think lunges, squats, etc.). Going from zero training to Chad will absolutely SMOKE your legs. Start with 200 step-ups (or maybe even less!) and live to fight another day.
- Time: Finally, how long do you think it’ll take you? Many people finish Chad in about 45 minutes to an hour. You might want to consider scaling if you think you’ll be stepping much longer than one hour. Still not sure? You can always modify it on the fly.
Hopefully, by now, you know how to approach Chad from a physical standpoint. But anyone who’s ever done Chad knows this workout is at LEAST 50 percent mental. So, let’s discuss some tips for keeping your head in the game, shall we?
- Remember that hero WODs are supposed to be tough. Embrace the suck. Accept the fact that it’s going to be challenging. And then, remind yourself that you can do hard things.
- Talk to yourself in the third person (i.e., “you can do this!” instead of, “I can do this!” Studies suggest that this simple reframe may increase perseverance during difficult tasks.
- Start with a rep scheme in mind. I prefer a descending ladder (like 200-200-150-150-100-100-50-50), but you can break it up any way you like.
- Avoid long breaks. Your brain will tell you to sit down and rest. DO NOT LISTEN because you won’t want to get back up (trust me-I’ve done it). Rest for 10-15 seconds at a time, tops.
- Misery loves company, so share a box! Find a partner and step to opposite sides or corners. Having a partner will help motivate you and keep you on track.
- Play a motivating playlist or podcast to keep your spirits high.
- Above all, believe in yourself.
8-Week Preparation Training Program for CHAD 1000x
Here’s an 8-week program to help you prepare:
| Week | Day 1 | Day 2 |
|---|---|---|
| 1 & 2 | 15 minutes of step ups to 12-16” box height | 2-3 sets of 20 reps Bulgarian split squats; unweighted Sit ups |
| 3 & 4 | 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 | 2-3 sets of 20 reps Bulgarian split squat Lunge to heel raise |
| 5 | 10-15 minutes of step ups to 20” box height | 2-3 sets of 20 reps V-ups or alternating V-ups Bulgarian split squats with light weight |
| 6 | 10 minutes of weighted step ups to 20” box height Followed by 10 minute EMOM on Ski Erg 30 sec on: 30 sec off | 2-3 rounds of 20 reps Alternating v-ups or V-ups DUs or 40 SUs |
| 7 | 15 minutes of weighted step ups to 20” box height | 2-3 Rounds of 30 reps Lunge to heel raise Bulgarian Split Squats with light-moderate weight |
| 8 | DELOAD WEEK Day 1: 10-15 minutes of unweighted box step ups | Day 2: 3 Rounds of 50 DUs or SUs |
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.
For those training at home, get connected by sharing photos and videos with #CHAD1000x and tag GORUCK on Instagram. "It's heartwarming to hear people say his name and share his story but my intention is not a self serving mission," Wilkinson said of the initiative. "Chad is one of many veterans lost to suicide. Watching people come together (from all over the world) on or around Veterans Day provides a visual reminder that our veterans are not alone in their struggle and in turn neither are the families left behind."
Read also: Vallow-Daybell Trial: Key Evidence
While most people will likely participate in a CHAD 1000X event virtually or at their local CrossFit affiliate on Veterans Day (Thursday, November 11), there are several community events planned, which started with last week's Rogue Invitational. Whether you participate solo, at your gym, or at one of the planned events, you can register to order a shirt and patch or just donate to the cause (all proceeds are dedicated to Veteran Mental Health Initiatives, according to GORUCK).
CHAD1000X has brought together thousands of registered participants, as well as hundreds of thousands of dollars raised since 2020, looking to be a part of something greater than themselves. This year, join us again in paying respect to Chad Wilkinson and all those who have been lost to suicide, while also committing to try to change the number.
CHAD 1000X // Why 1000 Step-Ups?
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