Luke workout

Luke Crossfit Workout

Overview of the ‘Luke’ CrossFit Workout

‘Luke’ is a CrossFit Hero WOD (Workout of the Day) named after U.S. Army Staff Sergeant Lucas A. Frantz, who died in combat in Afghanistan in 2009. The workout was first posted on the CrossFit main site in 2011. It is a challenging workout that involves a combination of weightlifting and gymnastics movements, and it is designed to honor the sacrifice of Staff Sergeant Frantz and all the other men and women who have given their lives in service to their country.

‘Luke’ Workout Description

‘Luke’ consists of five rounds of the following:

  • 4 power cleans (155/105 lb)
  • 24 double unders
  • 10 pull-ups
  • 24 double unders
  • 4 shoulder-to-overheads (155/105 lb)
  • 24 double unders

The workout is for time, meaning that the goal is to complete all five rounds as quickly as possible. The recommended weights for the power cleans and shoulder-to-overheads are 155 lb for men and 105 lb for women.

‘Luke’ Workout Variations and Scaling Options

For those who are not able to perform the workout as prescribed, there are several scaling options available. These include:

  • Reducing the weight of the power cleans and shoulder-to-overheads
  • Doing single unders instead of double unders
  • Doing jumping pull-ups or ring rows instead of pull-ups

It is important to choose a scaling option that allows you to maintain good form throughout the workout and to challenge yourself appropriately.

Tips and Strategies for ‘Luke’ Workout

To complete ‘Luke’ efficiently and safely, it is important to pace yourself and to break up the movements as needed. Here are some tips and strategies to consider:

  • Break up the power cleans and shoulder-to-overheads into smaller sets if needed, to avoid burning out too quickly.
  • Focus on maintaining good form throughout the workout, especially on the pull-ups.
  • Use a consistent breathing pattern to help you stay calm and focused.
  • Practice your double unders beforehand to improve your efficiency and avoid tripping up.
  • Warm up thoroughly before starting the workout, and cool down afterwards to help your body recover.

Athlete Performance in ‘Luke’ Workout

The average time to complete ‘Luke’ varies depending on the athlete’s skill level and fitness level. Here are some rough estimates:

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

It is important to remember that these are just estimates, and that everyone’s performance will vary depending on factors such as age, gender, and training history.


‘Luke’ is a challenging and rewarding CrossFit workout that honors the sacrifice of a fallen hero. By following the tips and strategies outlined above, and by choosing an appropriate scaling option if needed, you can complete this workout with confidence and pride.