Nate
The Nate Hero WOD honors U.S. Navy Chief Petty Officer Nathan Hardy, a Navy SEAL who was killed in action on February 4, 2008, in Iraq. This 20-minute AMRAP of muscle-ups, handstand push-ups, and kettlebell swings is designed to test strength, skill, and endurance under constant effort.
Equipment required
High Rings
Wall
Kettlebell
Structure
AMRAP • 20:00
2×Ring Muscle-Up
4×Handstand Push-Up
8×US Kettlebell Swing
♂︎ 32 kg ♀︎ 24 kg
Rx Format
AMRAP • 20:00
2×Ring Muscle-Up
4×Handstand Push-Up
8×US Kettlebell Swing
♂︎ 32 kg ♀︎ 24 kg
Intermediate Format
AMRAP • 20:00
1×Ring Muscle-Up
3×Handstand Push-Up
6×US Kettlebell Swing
♂︎ 24 kg ♀︎ 16 kg
Scaled Format
AMRAP • 20:00
2×Pull-up
2×Ring Dip
4×Handstand Push-Up
8×US Kettlebell Swing
♂︎ 14 kg ♀︎ 8 kg
Start your workout with TOPWOD
Take this workout straight into the TopWOD app. The built-in timer adapts to the format and keeps you focused on performance.
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