22.11.11 “CHAD”

DATE NIGHT / BRING A FRIEND

INTENDED STIMULUS

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: https://chad1000x.com

RX

For time w/partner:
1,000 weighted box step-ups (45/35 lb) (20 in)

LEVEL 2

For time w/partner:
1,000 weighted box step-ups (30/20 lb) (20 in)

LEVEL 1

For time w/partner:
1,000 unweighted box step-ups (20 in)

DATE NIGHT

AMRAP 8 w/partner:
P1 – 20 box step-ups (20 in), P2 – AMRAP wallballs, rest 1 minute

then

AMRAP 7 w/partner:
P1 – :30 Plank, P2 – AMRAP sit-ups, rest 1 minute

then

AMRAP 6 w/partner:
P1 – Row 250/225, P2 – AMRAP DU/SU

SKILL WORK

Rest, stretch, recover

STRETCHING

2:00 foam roll quads
1:00 foam roll calf/side
1:00 figure-4 glute foam roll/side

WHITE BOARD BRIEF

Target time | 45:00-50:00 working at the same time as a partner

This workout was created in honor of Chad Wilkerson, who took his life on October 29, 2018 due to the effects of numerous deployments, TBIs, blast wave injuries, and PTSD. Our goal is to honor Chad’s life and legacy and to raise awareness for suicide prevention.

You can learn more at www.chad1000x.com.

Chad’s wife, Sara Wilkinson, dedicates her time to raising awareness around suicide prevention and honoring Chad’s life. She says, “Even while serving as a SEAL, Chad took time to scale up to the [Rx’d] version. There is zero shame in starting [scaled], or with Standard weight, or in sharing the steps with a friend.”

Weight vests are the easiest way to load the step-ups; however, you can use rucksacks, hold plates, hold KBs, Hold DBs, or any sandbags.

For you to hit today’s time goals, you will need to work at the same time with a partner and maintain 11-12 steps per minute.