Foo workout

Foo Crossfit Workout

Overview of the ‘Foo’ CrossFit Workout

The ‘Foo’ CrossFit workout is named after U.S. Army Sgt. 1st Class Darrell “Shifty” Powers, who was part of the Band of Brothers featured in the HBO series of the same name. The workout was created in his honor after he passed away in 2009. ‘Foo’ has been used in CrossFit competitions, including the CrossFit Games, and is known for its high level of difficulty.

The workout involves a combination of weightlifting and gymnastics movements, including thrusters, chest-to-bar pull-ups, and burpee box jumps. It is a timed workout, with a recommended weight of 95 pounds for men and 65 pounds for women.

The benefits of the ‘Foo’ workout include improved strength, endurance, and cardiovascular fitness. It is a challenging workout that can push athletes to their limits and help them achieve their fitness goals.

Foo: Workout Description

  • 13 thrusters (95/65 lb)
  • Then, complete 4 rounds of:
    • 8 chest-to-bar pull-ups
    • 13 burpee box jumps (24/20 in)
  • Then, complete 13 thrusters (95/65 lb)

The workout is timed, with a recommended time cap of 20 minutes.

Foo Variations and Scaling Options

Not everyone who tries the ‘Foo’ workout will be able to do it as prescribed. Here are some common scaling options for those who need them:

  • Reduce the weight of the thrusters
  • Use a band or modify the chest-to-bar pull-ups to regular pull-ups or jumping pull-ups
  • Reduce the height of the box for the burpee box jumps

Scaling options can help athletes complete the workout safely and effectively, and can also help them work towards eventually doing the workout as prescribed.

Tips and Strategies for the ‘Foo’ Workout

  • Pace yourself, especially during the thrusters, to avoid burning out early
  • Break up the chest-to-bar pull-ups and burpee box jumps into manageable sets to avoid fatigue
  • Focus on proper form and technique to avoid injury
  • Warm up properly before starting the workout, and cool down afterwards to aid in recovery

Athlete Performance in the ‘Foo’ Workout

The ‘Foo’ workout is a challenging workout that can be scaled to different levels of athletes. Here are some average times for different levels of athletes:

  • Beginner: 25-30 minutes
  • Intermediate: 20-25 minutes
  • Advanced: 15-20 minutes


The ‘Foo’ CrossFit workout is a challenging and rewarding workout that can help athletes improve their strength, endurance, and cardiovascular fitness. With proper scaling and technique, athletes of all levels can complete the workout and achieve their fitness goals.