The Badger CrossFit Workout: Tips, Strategies, and Scaling
The “Badger” workout is one of CrossFit’s most challenging Hero WODs, designed to push you both mentally and physically.
This workout is named in honor of a fallen hero, adding an extra layer of significance to the effort you put into each rep and each round.
Hero WODs are designed to test your limits, and “Badger” is no exception.
I remember the first time I tackled the Badger CrossFit workout—I underestimated how brutal the high volume of repetitions would feel as I pushed through.
This article will give you practical tips, strategies, and scaling options so you can approach this workout effectively and safely.
Whether you’re an experienced CrossFitter or tackling your first Hero WOD on your fitness journey, these insights will help you maximize your performance and make the workout more manageable.
By following these guidelines, you’ll be able to complete “Badger” with intention and respect, honoring its true purpose while getting the best results possible for your fitness level.
What is The Badger CrossFit Workout
Workout Overview
The “Badger” workout is structured as a 3 Rounds for Time WOD, which means you’ll be working through the movements as fast as you can while maintaining good form. (1)
Each round consists of three main components:
3 Rounds For Time:
- 30 Squat Cleans (95 lbs for men / 65 lbs for women)
- 30 Pull-ups
- 800-meter Run
Your goal is to complete all three rounds in the shortest time possible without sacrificing your form or efficiency.
This combination of weightlifting, gymnastics, and cardiovascular elements is designed to test different aspects of your fitness, pushing you to your limits in each area.
Workout Demands
The “Badger” workout places a high physical demand on your body due to the high volume and diverse nature of the movements.
It is a pulling intensive workout that can fatigue our posterior chain quickly.
You’ll need a balance of strength, endurance, and mental toughness to keep a steady pace through all three rounds.
The squat cleans challenge your power and technique, requiring you to lift a barbell from the ground to your shoulders with a controlled squat.
The pull-ups test your upper body and grip strength, making it essential to have a strategy for efficient movement and avoiding fatigue.
The 800-meter run at the end of each round adds a cardiovascular element, keeping your heart rate elevated and forcing you to manage your breathing.
With these demands in mind, approaching the workout with a clear plan can make a big difference.
Planning your pacing, breaking up reps, and managing rest can help you maximize performance while maintaining good form and reducing the risk of burnout.
By understanding the structure and demands of the “Badger” workout, you’re already setting yourself up for a more effective and successful performance.
Maximizing Performance in the Badger Workout
Pacing Strategy
Pacing is key to avoiding burnout in the “Badger” workout, especially given its high volume and intensity.
The last thing you want to do is go out hot on the first round and then slowly decline in pace.
Starting each round with manageable sets for squat cleans and pull-ups is often more effective than trying for unbroken reps.
Break the squat cleans and pull-ups into smaller, more manageable sets right from the beginning to conserve energy and avoid early fatigue.
For the 800-meter run, aim for a steady, sustainable pace that allows you to partially recover without losing too much time.
Avoid sprinting the runs; instead, treat them as a chance to regulate your breathing and prepare mentally for the next round.
Movement Efficiency Tips
Squat Cleans
To maximize efficiency, focus on keeping your core engaged and maintaining a controlled bar path.
Use the bounce out of the bottom of the squat to your advantage, allowing momentum to help with each lift while conserving energy.
Pull-ups
Kipping or butterfly pull-ups are ideal for conserving energy in this workout.
If you’re familiar with kipping, prioritize an efficient technique to reduce strain on your shoulders and arms and minimize muscle fatigue. (2)
Running
Think of the run as a mental and physical reset, giving you a chance to bring down your heart rate slightly and prepare for the next round.
During the run, focus on a consistent breathing rhythm and remind yourself of your pacing plan for the upcoming movements.
Recovery Between Rounds
Take advantage of short, controlled breaks between movements and rounds to catch your breath and refocus.
Focus on slow, deep breaths to stabilize your heart rate, especially right after intense movements like squat cleans and pull-ups.
Preparing mentally for each round is equally important; try to approach each round as a fresh start, maintaining your focus and commitment to the plan.
Scaling Options for the Badger Workout
Not everyone is a high-level CrossFit athlete training to be the best in the sport of fitness, and some may need to modify their workout.
The following modification options can help you maintain the intended stimulus of the workout and keep the workout appropriate for you based on your fitness level.
Scaling by Weight
Adjusting the weights in the workout can help you maintain the intended stimulus while meeting your current strength level.
For intermediate athletes, try scaling to 75 lbs for men and 55 lbs for women.
Beginners may benefit from further reductions to 65/35 lbs or even 45/35 lbs to ensure manageable form and endurance throughout the workout.
Movement Scaling
Squat Cleans
If squat cleans are too challenging, consider scaling to power cleans, which reduce the need for a full squat but still provide a strength stimulus.
Alternatively, use dumbbells instead of a barbell to simplify the movement while maintaining the intent of the workout.
Pull-ups
If standard pull-ups are too difficult, scale to ring rows for a less intense option that still strengthens the upper body.
For a moderate scaling option, use banded pull-ups to support your weight or try jumping pull-ups to assist with the full range of motion.
Using a band can help keep the pull-up reps manageable and sustainable.
Running
Beginners can reduce the run distance to 400 meters per round, allowing you to keep moving without exhausting yourself.
If running isn’t feasible, substitute with rowing or biking, keeping the distance or calorie goal equivalent to maintain intensity.
Volume Scaling
If you’re new to high-volume workouts or need to reduce overall intensity, consider adjusting the total repetitions per movement.
For a less intense option, reduce the reps to 20 or 15 for each movement while still keeping the workout balanced.
Alternatively, perform only two rounds instead of three, allowing you to complete the workout with reduced strain while maintaining the core elements of the “Badger” workout.
Preparation and Recovery for the Badger Workout
Pre-workout Preparation
A thorough warm-up is essential before attempting the “Badger” workout to prevent injury and ensure maximum performance.
Focus on warming up the shoulders, legs, and core, as these areas will be heavily involved in the workout.
Include dynamic stretches and mobility exercises to prepare the shoulders for pull-ups and the legs for running and squat cleans.
Practicing the movement patterns for both squat cleans and pull-ups at lighter weights or with assisted options helps establish optimal form and movement efficiency.
Take time to reinforce proper technique, ensuring you’re moving well and reducing the risk of fatigue-related errors during the workout.
Post-workout Recovery
Light jogging or rowing for a few minutes can help gradually lower your heart rate and flush out lactic acid from the muscles. (3)
Stretching the shoulders, back, and legs with a focus on mobility and flexibility aids recovery and reduces stiffness and discomfort post workout.
Make hydration a priority post-workout to replenish fluids lost during intense physical exertion.
For optimal recovery, follow up with a balanced meal rich in carbohydrates and protein, helping to refuel your body and support muscle repair.
Wrapping Up on The Badger CrossFit Workout
The “Badger” workout is a demanding Hero WOD that requires both physical endurance and mental resilience, paying tribute to fallen heroes through dedicated effort.
To tackle this workout effectively, remember to prioritize efficient movement, maintain a sustainable pacing strategy, and scale appropriately to match your fitness level.
Following these coaches’ tips will help you put your best foot forward in this workout and smash your previous personal best.
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References:
1. CrossFit. (2022, July 4). Hero workout: Badger. https://www.crossfit.com/220704
2. Dinunzio, C., Porter, N., Van Scoy, J., Cordice, D., & McCulloch, R. S. (2019). Alterations in kinematics and muscle activation patterns with the addition of a kipping action during a pull-up activity. Sports biomechanics, 18(6), 622–635. https://doi.org/10.1080/14763141.2018.1452971
3. Barak, O. F., Ovcin, Z. B., Jakovljevic, D. G., Lozanov-Crvenkovic, Z., Brodie, D. A., & Grujic, N. G. (2011). Heart rate recovery after submaximal exercise in four different recovery protocols in male athletes and non-athletes. Journal of sports science & medicine, 10(2), 369–375. https://pmc.ncbi.nlm.nih.gov/articles/PMC3761860/
