Wade workout

Wade Crossfit Workout

Overview of the Wade Workout

The Wade workout is named after U.S. Army First Lieutenant Daren M. Hidalgo, who died in Iraq in 2005. It was created in his honor and first appeared on the CrossFit main site in 2008. The workout is a hero workout, which is a type of CrossFit workout that honors fallen military and first responders. The Wade workout is a challenging workout that involves a combination of running, strict pull-ups, and strict handstand push-ups. It is a long workout that requires a high level of endurance and strength.

Wade Workout Description

The Wade workout consists of five rounds of the following:

  • Run 400 meters
  • 15 strict pull-ups
  • 15 strict handstand push-ups

The workout is for time, meaning that the goal is to complete all five rounds as quickly as possible. The recommended weight for this workout is bodyweight for both the pull-ups and the handstand push-ups.

Wade Workout Variations and Scaling Options

The Wade workout is a challenging workout that requires a high level of strength and endurance. Not everyone will be able to complete the workout as prescribed. Here are some scaling options:

  • Reduce the number of rounds
  • Reduce the distance of the run
  • Use a band or partner assist for the pull-ups
  • Use an abmat or reduce the range of motion for the handstand push-ups

Wade Workout Tips and Strategies

The Wade workout is a long and challenging workout that requires a lot of endurance and strength. Here are some tips for completing the workout efficiently and safely:

  • Pace yourself on the runs to conserve energy for the pull-ups and handstand push-ups
  • Break up the pull-ups and handstand push-ups into manageable sets to avoid burning out too quickly
  • Use a kip or butterfly technique for the pull-ups to save energy
  • Use a strict or kipping technique for the handstand push-ups depending on your strength and skill level
  • Take short breaks between sets to catch your breath and shake out your arms

Wade Workout Athlete Performance

The Wade workout is a challenging workout that requires a high level of strength and endurance. Here are some average times for different levels of athletes:

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

Conclusion

The Wade workout is a challenging hero workout that honors fallen military and first responders. It requires a high level of strength and endurance and can be scaled to accommodate different fitness levels. With the right tips and strategies, anyone can complete this workout and honor the memory of First Lieutenant Daren M. Hidalgo.