The CrossFit community often uses benchmark workouts to assess and reassess fitness levels. These workouts help gauge progress and identify areas for improvement. One such workout, gaining popularity for its challenging nature and meaningful purpose, is the "Chad" CrossFit hero workout.
Today, let's explore one of the toughest workouts you can tackle - Chad. Chad is a CrossFit® hero workout that's gaining popularity for all the right reasons. This workout is not just about pushing your physical limits but also challenging yourself mentally.
What is the Chad 1000x Workout?
The Chad workout consists of 1000 step-ups to a 20-inch box, completed as quickly as possible. It’s fairly straightforward, especially compared to many hero and benchmark WODs with more technical movements. Begin in front of your box with both feet on the floor, wearing your ruck on your back. Step up on the box with one foot, then the other, fully extending knees and hips at the top of the movement. The rep is complete when both feet have returned to the floor.
Chad 1000x is interesting in that involves elements of CrossFit (the almost comically large rep scheme of the box step-up movement) as well as elements of rucking (the inclusion of the ruck sack and the constant “ascent” that the step-ups create). As such, it should come as no surprise that CrossFit and GORUCK have great interest in the workout.
Like most Hero WODs, the Chad CrossFit workout is not for the faint of heart, at least in it’s “Rx” form. Although the step-up height is more than reasonable (especially for men who generally have to deal with at least 24-inch step-ups), 1000 reps is 1000 reps.
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Box step-ups can be pretty difficult to perform, especially when dexterity and focus start to wane.
Who was Chad Wilkinson?
CHAD1000X is a CrossFit Hero workout written in honor of Navy SEAL Senior Chief Chad Wilkinson, who died by suicide on Oct. 29, 2018 as a result of several traumatic brain injuries, blast-wave injuries, and post-traumatic stress disorder (PTSD) stemming from many deployments across more than two decades of service.
Wilkinson was a Navy SEAL and prided himself on being ready for any type of assignment, regardless of the various conditions or challenges that were associated with them. In order to be prepared for difficult mountain treks (as well as his more “casual” hobby of climbing some of world’s most epic mountains, such Kilimanjaro), he began doing yuge sets of weighted box step-ups in his garage.
As previously mentioned, Wilkinson regularly completed the Chad 1000x workout (or some variation of it) in order to prepare himself for the toughest and most dangerous assignments.
In the years following Wilkinson’s tragic passing, his spouse, Sara Wilkinson, has partnered with CrossFit (Wilkinson was a friend with CrossFit’s Head of Education and Sport Dave Castro) and GORUCK to raise awareness for veteran mental health and well-being.
Read also: "Married to Evil": Chad Graves
As much as grinding through the Chad CrossFit workout is akin to persevering through any of the thousands of other hero workouts, when you complete Chad 1000x on Veteran’s Day, you’re fighting for every veteran struggling with mental health issues.
Today, Chad is more than just a workout. Wilkinson’s family-in partnership with GORUCK and CrossFit HQ-are using the workout to raise awareness of (and funds for) veteran mental health initiatives.
Importance of the Chad Workout
Chad is dedicated to Navy SEAL Chad Wilkinson, who tragically took his own life on October 29, 2018, due to the toll of multiple deployments, TBIs, and PTSD. The aim of this workout is to honor Chad's life and legacy and raise awareness for suicide prevention.
Chad is typically performed on Veterans Day, a day when we honor all who have served. However, Chad's story reminds us that even a warrior like him, an elite Navy SEAL, had to modify and build up to the RX version.
Suicide is a significant issue, and if you or someone you know is dealing with these thoughts, don't keep it to yourself. Reach out for help; there are resources and support available.
Read also: Vallow-Daybell Trial: Key Evidence
The Chad workout honors the sacrifices and struggles of veterans, particularly those dealing with mental health issues.
Scaling Options for Chad 1000x
With scaling options galore, Chad 1000x is a workout that everyone can participate in. As it is, for such a “simple” movement, the box step-up can be pretty difficult to perform, especially when dexterity and focus start to wane.
So, there's no shame in starting with a lighter load, scaling the number of reps, or sharing the workload with a friend. The key is doing it for the right reasons - to honor our veterans and raise awareness for suicide prevention.
There are different options for Chad, including team, partner, and individual versions.
Three divisions are available:
- Beginner (no weight, any step-up height)
- Intermediate (30 lb for men, 20 lb for women, any step-up height)
- Expert (45 lb Ruck, 20-inch box)
The choice is yours, but the important thing is to pay tribute to those who have served and to support the cause of suicide prevention.
Considerations for 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.
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.
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.
Tips for Tackling Chad 1000x
Regardless of the division you choose, the most crucial aspect is the efficiency of your step-ups. One specific tip can significantly improve your performance - the alternating touch-and-go rhythm. Most people step up onto the box and step down without any clear pattern.
This can lead to favoring one leg, taking extra steps, and wasting energy. Instead, establish a rhythm: when you step up with your right foot, let your left leg trail. As soon as your left foot reaches the top, step down with your right foot, ensuring you maintain balance and avoid wasting time at the bottom.
This alternating touch-and-go approach makes the step-ups more efficient and helps you stay fresh throughout the workout. Regardless of your division or the weight on your back, this method will enable you to tackle step-ups more effectively. It won't make a thousand step-ups easy, but it will help you maintain a steady pace and keep both legs working evenly.
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.
By far, the best way to make it through Chad 1000x is to set manageable targets to strive for to best break up the workout. Whether this looks like 100 sets of 10, 20 sets of 50, or some type of irregular rep scheme, think of each set as a “mini-workout”. Whether you use a dry-erase board, pen and paper, or you just like chalking your progress on the ground, make sure you’re keeping track of your progress.
I don’t care who you are; there’s no way that you’re not gonna lose count of your progress at some point in your journey without some type of counting system. If you’re lucky enough to make it to one of the designated Chad 1000x events and are completing the workout in a large group, it shouldn’t be too difficult to keep your motivation and spirits high throughout the WOD.
As innocuous as it may sound, changing your angle (moving from one side of the box to the other) can greatly change your outlook as you literally change your perspective.
Good Chad 1000x Times
Due to its popularity, there is a lot of data out there on the Chad CrossFit workout. As far as the Rx version of Chad 1000x, you’re in the elite of the elite if you go sub-41 (for men) or sub-38 (for women).
One thing to note, according to my time of exactly 75 minutes (from my Chad 1000x experience on September 13, 2023), I’m in the bottom ~27% of male participants. Interestingly enough, only a few months ago, I was in top ~ 13% of male participants in CrossFit Open Workout 23.1, top ~8% in 23.2, and somewhere in the top 10-25 percent void in 23.3.
In our analysis of good Murph times to beat, we also looked at good times to beat for each respective age group, we have used the same multiplier to formulate age-group standards for Chad 1000x.
Chad at the 2024 CrossFit Games
The event win helped Rolfe pass Adams on the overall leaderboard. She sits in second overall, behind only Tia-Clair Toomey-Orr. Meanwhile, thanks to her fourth-place finish, the rookie from the UK, Aimee Cringle, who has had an incredible competition so far, continued to solidify her position in the top 10.
Worth noting: Heavy podium contender Emma Lawson sat lower than expected in 14th after Friday and needed a big performance to move into the top 10. But she wasn’t able to put it together, finishing 26th in the event.
Thirty-one minutes in, Hatfield still led the men, with overall winner James Sprague behind him in second. Towards the end of the event, though, Sprague picked up his pace, closing the gap with Hatfield, ultimately doing just enough to edge him out by 11 seconds.
These finishes helped Khrennikov stay in second overall, and let Vellner continue his climb up the overall leaderboard.
Worth noting: Podium contender Ricky Garard - who finished Friday with an event win and was sixth overall heading into “Chad” - was visibly struggling by the 33-minute mark. His steps looked labored and slow, and his legs almost appeared to buckle as he stepped down from each box.
Further, two-time Games champion Justin Medeiros came into the day in 17th. As originally programmed, all athletes would compete in the first round, with the top 20 advancing to the second round, and the top 10 to the final round, where the heaviest barbell will be 365 pounds for the men and 250 pounds for the women.
Incorporating Tests Like Chad into Your Training
The workouts that train similar adaptations have been grouped together and can be used interchangeably as tests - if you get better in one, you’ve most likely improved in the other tests within the group, given a similar skill level in the movements because there’s a lot of crossover adaptations between workouts in each group. There is also a lot of crossover between workouts in different groups, especially if some movement commonality exists.
The suggestion is not to incorporate these 15 workouts as the cornerstone of our programming, do them regularly, and see how much we can improve in the coming year. Actually, quite the opposite is true. We do not want to train for the test. Instead, we want to assess if our general CrossFit programming is improving our fitness in many areas at once.
We also want to uncover the areas that may be lagging or decreasing due to a blind spot in our programming or unintentional biasing. These 15 workouts are tests we occasionally use to see where we are.
How might we incorporate these tests throughout the year without causing undue disruption to our programming? Let’s keep this simple and schedule one test from each group every two to three months. That should give us sufficient data. Furthermore, there are tests here that are staples of CrossFit programming, so we don’t have to schedule them.
1000x CrossFit Workout…IN A MOVING RV!
For example, all the movements in Group 1 come up regularly on heavy days. So, whether the workout is 10×2, 8×3, 5×5, or “build to a heavy single,” we can figure out if we’re getting stronger or not. Murph (Memorial Day) and Chad 1000X are set. Max pull-ups can be added periodically on any day where a quick little buy-in or finisher works with the programmed workout. This is our yearly plan.
In the first year, we record our data if we haven’t done so before. Still, if we have data for a few of these workouts from previous years, we can assume we’re heading in the right direction in workouts like Chad, Murph, and Filthy Fifty. Once we have the data from this year logged, we will keep repeating these workouts in this style throughout the coming years to compare. Scheduling is flexible around regular programming.
We can use this feedback to help guide our training moving forward. But the Open shouldn’t be the only time we test and asses our fitness.
Improving max pull-ups supports better Fran and Murph performances. An improved 400-meter sprint time supports better Helen, 5K, Murph, and probably Fran times. (Four hundred-meter runs improve Fran times? Could the overlap in energy systems used be one reason? Or something else. What goes on in the “black box of fitness” is mysterious.) Such is the beauty of constantly varied functional movements executed at high intensity.
Skill Work and Preparation
Use a box height and loading consistent with how you plan to tackle CHAD1000X on Nov. 11.
In today’s skill work, use a band that allows you to complete 15 reps unbroken without stopping. Rest as needed between sets.
1) Beginner // No rucksack. You pick the height of the step-ups.
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