We know how tough it may be to find some motivation to train in the current climate. ESPECIALLY if you don't have access to any equipment which is exaclty why we created Our Top 10 Home Workouts With NO Equipment Needed and Our Top 10 Limited Equipment Home Workouts. If you haven't had a look at these yet then be sure to give them a try!
However, if you're looking for a little added motivation then you need look no further than a HERO WOD.
CrossFit HERO WODs are workouts written in dedication to those who have gone above and beyond the call of duty and paid the ultimate sacrifice. The workouts are usually designed to have a meaningful rep range or time frame that is significant to the hero themselves or the act of heroism performed.
In this article we've listed five of the best CrossFit HERO WODs that you can do with zero equipment (although there is always the option of adding a weighted vest!) and more importantly we've given you a little bit of background behind each workout.
150 Air Squats
*Complete the work in the order written, starting each new segment with 10 burpees.
**Score is the time it takes you to complete all the repetitions—650 reps in total.
Background: Dedicated to U.S. Sgt. Zachary D. Tellier, 31, of Charlotte, NC (USA) a combat infantryman with the 4th Squadron, 73rd Cavalry Regiment, 4th Brigade Combat Team, at Fort Bragg. He died Sept. 29, 2007, of wounds sustained while on a ground patrol in Afghanistan.
The previous April, Tellier’s unit was conducting a mounted patrol when one of its vehicles drove over and detonated a bomb, which set the vehicle on fire, according to a statement from the 82nd Airborne.
Tellier pulled two paratroopers out of the vehicle to safety, suffering severe burns to his hands. He was awarded the Bronze Star Medal with valor for his actions.
After he was burned, Tellier jumped up in the turret to return fire, said Sgt. Michael Layton, a member of Tellier’s unit. A lieutenant made Tellier get out of the vehicle because of his injuries, Layton said.
“Zachary Tellier has to be the biggest hero I’ve ever known or heard of, not just because of what he did, but because of his personality,” Layton said. “He came in the Army because he wanted to be around soldiers and serve his country, and he paid the ultimate sacrifice.”
Tellier is survived by his wife, Sara Tellier of Atlanta, Ga.; his father, David W. Tellier of Groton, Mass.; and his mother, Pamela Rodriguez, of Falmouth, Mass.
6 Rounds For Time
24 Air Squats
24 Walking Lunges
400 meter Run
*With a running clock, as fast as possible perform the prescribed work in the order written for 6 rounds.
** Score is the time on the clock when the final 400 meter Run is completed.
Background: U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82d Airborne Division, based in Fort Bragg, NC, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device.
He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.
The 6 rounds represent the month (June) and 24 repetitions represent the day Eddie died.
The "Loredo" Hero WOD was designed by Michelle Benedict of CrossFit Fort Bragg and became an official CrossFit Hero WOD when it was posted on the CrossFit Main Site as the workout of the day for Monday, December 31, 2012.
74-44-11 Reps for Time
*Perform 74 repetitions of each movement, then 44 reps of each movement, then 11 reps of each. Complete all 74 Burpees before moving to the 74 Push-Ups, etc.
**Score is the time on the clock when the last round of air squats is completed.
Background: This Hero WOD is dedicated to KHK Mark Klement of the Frankfurt (Germany) Police, who was killed in the line of duty on the night of July 7, 2019.
At the time of his death, KHK Klement and his team were attempting to locate and arrest a number of wanted suspects. During a short foot chase on nearby railroad tracks, KHK Klement was struck by a freight train and killed.
The "Mark Klement" Hero WOD was first posted by CrossFit Muehlheim-Main. Jens Hoppe designed the workout. The rep scheme signifies the year when Mark was born (74), his age when he died (44), and the age of his daughter (11).
4 Rounds for Time
800 meter Run
49 Air Squats
*With a running clock, as fast as possible perform four rounds of the prescribed work in the order written.
**Score is the time on the clock when the last round of Air Squats is completed.
Background: Dedicated to U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, who disappeared on April 9, 2004, when insurgents south of Baghdad attacked his convoy with small-arms fire and rocket-propelled grenades. His remains were found on March 20, 2008. Prior to his disappearance, Maupin served as part of the 724th Transportation Company in Bartonville, Illinois.
He is survived by his mother, Carolyn; father, Keith; a brother and sister; and many other friends and family members.
The "Maupin" Hero WOD, created by Bare Hands CrossFit was originally programmed with 4 rounds of just a run and 2 minutes each of max push-ups and sit-ups. But this version, was later posted on the CrossFit Main Site as the workout of the day for Sunday, April 10, 2016.
Cash-In: 1,000 meter Run
Directly into AMRAP in 22 minutes of:
23 Air Squats
Cash-Out: 1,000 meter Run
*To start the workout, athlete must run for 1,000 meters as a cash-in. Then, on a 22-minute clock, for as many rounds and repetitions as possible perform the prescribed work in the order written. To finish the workout, complete the 1,000 meter Run. Athlete may wear a Weight Vest throughout the workout.
**Score is the total number of rounds and repetitions completed within the 22-minute time cap.
Background: This workout is dedicated to 1st Lt. Paz Eliyahu, Israel Defense Force, who was killed on July 23, 2014, after an explosive device detonated during a house entry in Gaza.
The explosion was triggered by nearby gunmen who then opened fire. Two other paratroopers were also killed in the attack.
This workout was designed by Certified Fitness Trainer Tal Rachevsky @talrachevsky on April 2020 for the Israeli Memorial Day for fallen soldiers and victims of terror attacks. Unfortunately, due to COVID-19 social distancing regulations, the event had to be canceled and was instead posted online so it could reach as many people as possible.
The rep scheme signifies:
- 22 minutes for 1st Lt. Eliyahu's age when he passed
- 23-7-14 reps for the date when he died.