Badger workout

Badger Crossfit Workout

Overview of Badger Workout

Badger is a CrossFit workout named after Navy Chief Petty Officer Mark Carter, who died in Iraq in 2007. The workout was first posted on the CrossFit main site in 2008. Badger is a hero workout, which means it is dedicated to a fallen hero. The workout involves three rounds of running, squat cleans, and pull-ups. It is a high-intensity workout that challenges the athlete’s endurance, strength, and mental toughness.

Badger: Workout Description

  • Run 800 meters
  • 30 squat cleans (95 pounds for men, 65 pounds for women)
  • 30 pull-ups

The workout is performed for time, which means the athlete tries to complete the three rounds as fast as possible. The recommended weight for the squat cleans is 95 pounds for men and 65 pounds for women. The pull-ups can be done with a kipping or strict technique.

Badger Variations and Scaling Options

Not everyone can perform the Badger workout as prescribed. Here are some scaling options:

  • Reduce the weight of the squat cleans
  • Use a resistance band for the pull-ups
  • Reduce the number of reps for the squat cleans and pull-ups
  • Reduce the distance of the run

Scaling options are recommended for beginners or athletes who are not yet able to perform the movements with proper form.

Tips and Strategies for Badger

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

  • Pace yourself during the first round to avoid burning out too quickly
  • Break up the squat cleans and pull-ups into manageable sets to avoid fatigue
  • Focus on proper form during the squat cleans to avoid injury
  • Use a grip that allows you to perform the pull-ups efficiently
  • Breathe deeply during the run to avoid getting winded

Athlete Performance in Badger Workout

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

  • Beginner: 30-40 minutes
  • Intermediate: 20-30 minutes
  • Advanced: 15-20 minutes


The Badger workout is a challenging and intense workout that honors the memory of a fallen hero. It is a test of endurance, strength, and mental toughness. With proper scaling and technique, anyone can attempt this workout and experience the benefits of CrossFit training.