Weston workout

Weston Crossfit Workout

Overview of the Weston Workout

The Weston workout is named after U.S. Army Captain John Weston, who was killed in Afghanistan in 2010. This workout was created in his honor and is often performed on Memorial Day. The Weston workout is a challenging workout that involves a combination of running, weightlifting, and gymnastics movements. It is a long workout that can take up to an hour to complete, making it suitable for advanced athletes.

Workout Description

The Weston workout consists of five rounds of the following movements:

  • 1000-meter run
  • 200-meter farmer carry with 45-pound dumbbells
  • 50-meter walking lunge with 45-pound dumbbells
  • 25 push-ups

The workout is scored by the total time it takes to complete all five rounds. The recommended weight for the farmer carry and walking lunge is 45 pounds, but this can be adjusted based on the athlete’s ability.

Workout Variations and Scaling Options

The Weston workout variations and scaling options:

  • Reduce the number of rounds from five to three or four.
  • Reduce the distance of the run to 800 or 600 meters.
  • Reduce the weight of the farmer carry and walking lunge.
  • Perform push-ups on the knees or with a raised surface.

Tips and Strategies

Tips and strategies for the Weston workout:

  • Pace yourself during the run to conserve energy for the other movements.
  • Use a weight that you can carry and lunge with safely and efficiently.
  • Break up the push-ups into manageable sets to avoid burnout.
  • Take short breaks between movements to catch your breath and recover.

Athlete Performance

Average times for different levels of athletes in the Weston workout:

  • Beginner: 60-70 minutes
  • Intermediate: 50-60 minutes
  • Advanced: 40-50 minutes


The Weston workout is a challenging workout that honors the memory of U.S. Army Captain John Weston. It is a long and intense workout that requires a lot of endurance and strength. If you are an advanced athlete looking for a challenge, give the Weston workout a try. Remember to scale the workout as needed and use proper form to avoid injury.