Loredo workout

Loredo Crossfit Workout

Overview of the Loredo Workout

The Loredo workout is named after U.S. Army Staff Sergeant Edwardo Loredo, who was killed in action on June 24, 2010, in Afghanistan. This workout is a hero workout that is performed to honor his memory. The workout is a CrossFit benchmark workout that has been used in the CrossFit Games and is known for its high level of difficulty. The Loredo workout involves running, squats, push-ups, and pull-ups. It is a long workout that requires a high level of endurance and mental toughness. The workout is typically done for time, and the goal is to complete it as quickly as possible.

Loredo Workout: Workout Description

  • 6 rounds for time:
  • 24 air squats
  • 24 push-ups
  • 24 walking lunges
  • 400-meter run

The recommended weights for this workout are bodyweight for the squats and push-ups, and no weights are required for the walking lunges or the run. The workout is timed, and the goal is to complete all six rounds as quickly as possible.

Loredo Workout Variations and Scaling Options

The Loredo workout can be scaled for beginners or those who are not able to perform the movements as prescribed. Some common scaling options include:

  • Reducing the number of rounds from 6 to 4 or 3
  • Reducing the number of repetitions for each movement
  • Doing knee push-ups instead of full push-ups
  • Doing assisted pull-ups instead of full pull-ups

It is important to choose a scaling option that is appropriate for your fitness level and to consult with a coach or trainer if you are unsure.

Tips and Strategies for the Loredo Workout

To complete the Loredo workout efficiently and safely, it is important to pace yourself and to break up the movements into manageable sets. Some tips and strategies for completing the workout include:

  • Breaking up the squats, push-ups, and walking lunges into sets of 8 or 12 repetitions
  • Taking short breaks between sets to catch your breath and recover
  • Running at a steady pace that you can maintain for all six rounds
  • Focusing on proper form for each movement to avoid injury

It is also important to warm up properly before starting the workout and to cool down and stretch afterward.

Athlete Performance in the Loredo Workout

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

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


The Loredo workout is a challenging and intense workout that requires a high level of endurance and mental toughness. It is a hero workout that is performed to honor the memory of U.S. Army Staff Sergeant Edwardo Loredo. By following the tips and strategies outlined above and choosing an appropriate scaling option, anyone can complete this workout and experience the benefits of CrossFit training.