Nate

hero

20-minute AMRAP of muscle-ups, handstand push-ups, and kettlebell swings. A skill-heavy Hero WOD.

Est. 2008

Rx Standards

Scheme

20 min AMRAP

Rx Male

32 kg KB

Rx Female

24 kg KB

Movements

14 total reps

2Ring Muscle-up

4Handstand Push-up

8American Kettlebell Swing32/24 kg

Performance Levels

Beginner

< 4 rounds

Beginner

< 4 rounds

Intermediate

4 rounds - 8 rounds

Intermediate

4 rounds - 8 rounds

Advanced

8 rounds - 14 rounds

Advanced

8 rounds - 14 rounds

Elite

14 rounds - 20+ rounds

Elite

14 rounds - 20+ rounds

Tips & Strategy

•Muscle-ups are the limiter — stay fresh and don't fail reps
•Kipping HSPU keep the pace up between muscle-up sets
•KB swings should be unbroken — use them as active recovery
•Aim for consistent round times rather than fast starts

Origin

Named after Chief Petty Officer Nate Hardy, killed in Iraq on February 4, 2008.

Other WODs in this category

Badger

3 rounds for time

5 rounds for time

Josh

21-15-9 / 42-30-18

21-15-9

Loredo

6 rounds for time

Luce

3 rounds for time (with weight vest)