Omar workout

Omar Crossfit Workout

Overview of the Omar Workout

The Omar workout is named after U.S. Army First Lieutenant Omar Vazquez, who was killed in action in Iraq in 2004. This workout was created in his honor and is often performed on Memorial Day. The workout is a high-intensity interval training (HIIT) workout that involves a combination of weightlifting and cardio exercises. It is a challenging workout that requires a high level of fitness and endurance.

Omar Workout: Workout Description

The Omar workout consists of the following movements, to be performed in order:

  • 10 barbell thrusters (95/65 lb)
  • 15 bar-facing burpees
  • 20 deadlifts (95/65 lb)
  • 25 box jumps (24/20 in)
  • 30 pull-ups
  • 40 wall balls (20/14 lb)
  • 50 double-unders
  • Rest 1 minute

The workout is scored by the total time it takes to complete all the movements, including the rest period.

Omar Workout: Workout Variations and Scaling Options

The Omar workout can be scaled for athletes of all levels. Here are some common scaling options:

  • Reduce the weight of the barbell and/or the height of the box jumps.
  • Use a resistance band or perform jumping pull-ups instead of strict pull-ups.
  • Reduce the number of reps for each movement.
  • Substitute single-unders for double-unders.

It is important to choose a scaling option that allows you to maintain proper form and technique throughout the workout.

Tips and Strategies

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

  • Pace yourself: The Omar workout is a long and challenging workout, so it is important to pace yourself and not go all out in the beginning.
  • Break up the reps: Break up the reps into manageable sets to avoid burning out too quickly.
  • Use proper form: Use proper form and technique for each movement to avoid injury and maximize efficiency.
  • Take breaks when needed: Take short breaks between movements to catch your breath and recover.
  • Warm-up and cool-down: Perform a thorough warm-up and cool-down routine to prepare your body for the workout and prevent injury.

Athlete Performance

The average time to complete the Omar 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: 25-30 minutes
  • Advanced: 20-25 minutes


The Omar workout is a challenging and intense workout that honors the memory of a fallen soldier. It is a great way to test your fitness and endurance, but it is important to scale the workout appropriately and use proper form and technique to avoid injury. Give it a try and see how you stack up against the average times for your level of fitness.