Nukes workout

Nukes Crossfit Workout

Overview of the Nukes Workout

The Nukes workout is a high-intensity CrossFit workout that is designed to challenge even the most experienced athletes. It is named after the nuclear power plant disaster in Chernobyl, Ukraine, and is meant to simulate the physical demands of a disaster response. The Nukes workout is not a standard workout at CrossFit competitions, but it is a popular workout among CrossFit enthusiasts. The workout involves a combination of cardio and strength exercises that are performed in a specific order and for a set number of repetitions. The workout is known for its high level of difficulty and the benefits it provides to athletes.

Nukes Workout: Workout Description

  • 1000-meter row
  • 50 box jumps (24/20 inches)
  • 50 kettlebell swings (24/16 kg)
  • 50 walking lunges
  • 50 knees-to-elbows
  • 50 push presses (45/35 lbs)
  • 50 back extensions
  • 50 wall balls (20/14 lbs)
  • 50 burpees
  • 1000-meter row

The workout is timed, and athletes are expected to complete the workout as quickly as possible. The recommended weights for the kettlebell swings and push presses are 24/16 kg and 45/35 lbs, respectively.

Nukes Workout Variations and Scaling Options

The Nukes workout is a challenging workout that may not be suitable for beginners or those with certain health conditions. Some common scaling options for the Nukes workout include:

  • Reducing the number of repetitions for each exercise
  • Reducing the weight for the kettlebell swings and push presses
  • Substituting the knees-to-elbows exercise with hanging knee raises
  • Substituting the back extensions exercise with supermans

Tips and Strategies for the Nukes Workout

  • Pace yourself: The Nukes workout is a long and challenging workout, so it’s important to pace yourself and not burn out too quickly.
  • Break up the exercises: Breaking up the exercises into smaller sets can help you maintain your energy and complete the workout more efficiently.
  • Focus on form: Proper form is essential for preventing injuries and getting the most out of each exercise. Take the time to learn and practice each exercise before attempting the Nukes workout.
  • Warm up and cool down: The Nukes workout is a demanding workout that requires a proper warm-up and cool-down routine. Consider incorporating some dynamic stretching and mobility exercises into your warm-up and some static stretching into your cool-down.

Athlete Performance in the Nukes Workout

The Nukes workout is a challenging workout that requires a high level of fitness and endurance. Here are some average times for completing the Nukes workout:

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


The Nukes workout is a challenging and rewarding workout that can help athletes improve their fitness and endurance. While it may not be suitable for everyone, those who are up for the challenge can benefit from the physical and mental demands of the workout. Remember to pace yourself, focus on form, and warm up and cool down properly to get the most out of the Nukes workout.