Adrian workout

Adrian Crossfit Workout

Overview of the Adrian Workout

The Adrian workout is named after U.S. Army Sergeant First Class Adrian Elizalde, who was killed in action in Iraq in 2007. The workout was created in his honor and is a tribute to his service and sacrifice. The Adrian workout is a CrossFit Hero WOD (Workout of the Day) and is often performed on Memorial Day.

Adrian Workout: Workout Description

The Adrian workout consists of the following movements, to be completed in order:

  • 3 rounds of:
    • 800-meter run
    • 21 burpees
    • 21 weighted pull-ups (45/35 lb.)

The workout is timed, and the goal is to complete all three rounds as quickly as possible. The weighted pull-ups are performed with a weighted vest or belt, and the recommended weight is 45/35 lb.

Adrian Workout Variations and Scaling Options

The Adrian workout can be scaled for athletes of all levels. Here are some common scaling options:

  • Reduce the number of rounds from 3 to 2 or 1.
  • Reduce the distance of the run from 800 meters to 400 or 200 meters.
  • Perform regular pull-ups instead of weighted pull-ups.
  • Reduce the weight of the vest or belt used for the pull-ups.

It is important to choose a scaling option that challenges you, but also allows you to complete the workout safely and with good form.

Tips and Strategies for the Adrian Workout

Here are some tips for completing the Adrian workout efficiently and safely:

  • Pace yourself during the runs. The 800-meter distance is challenging, so it is important to find a pace that you can maintain for all three rounds.
  • Break up the burpees and pull-ups into manageable sets. For example, you could do 7 burpees and 7 pull-ups, then take a short break before doing another set.
  • Use a weight for the pull-ups that you can handle safely and with good form. It is better to use a lighter weight and complete the workout with good form than to use a heavier weight and risk injury.
  • Warm up properly before starting the workout. This could include some light cardio, stretching, and mobility exercises.
  • Cool down properly after the workout. This could include some light stretching and foam rolling to help prevent soreness and injury.

Athlete Performance in the Adrian Workout

The average time to complete the Adrian workout varies depending on the athlete’s level of fitness and experience. Here are some average times for different levels of athletes:

  • Beginner: 45-60 minutes
  • Intermediate: 35-45 minutes
  • Advanced: 25-35 minutes

It is important to remember that these are just averages, and individual performance will vary based on factors such as age, gender, and fitness level.


The Adrian workout is a challenging and meaningful CrossFit Hero WOD that honors the memory of a fallen hero. With proper scaling and good form, athletes of all levels can complete this workout and experience the physical and mental benefits of CrossFit training.