The Nate CrossFit Workout: WOD Demo and Strategy
The “Nate” hero workout is one of CrossFit’s Hero WODs, designed not only to test your strength and endurance but also to honor a hero who made the ultimate sacrifice.
Named after Navy SEAL Chief Petty Officer Nate Hardy, who was killed in Iraq in 2008 during combat operations, this workout is a tribute to his bravery and a chance for you to push yourself in a meaningful way.
A CrossFit hero WOD holds a special significance, created to honor fallen military personnel and first responders.
When you take on “Nate,” you’re not just doing a workout—you’re embracing a challenge that goes beyond physical strength, embodying resilience and grit in honor of those who have served.
“Nate” combines high-skill gymnastic movements, upper-body strength, and powerful endurance work.
With each round, you’ll move through muscle-ups, handstand push-ups, and kettlebell swings, a combination that demands control, stamina, and mental toughness.
It’s a workout designed to test your ability to handle intense, complex movements in succession.
Whether you’re a seasoned CrossFit athlete or working toward advanced skills, “Nate” is an opportunity to push yourself and experience the essence of CrossFit’s Hero WODs: to honor and endure.
In this article we will review what the Nate WOD is, and provide coaches’ tips on strategy and the movements to achieving your best score possible.
What is The Nate CrossFit Workout?
The “Nate” CrossFit workout is a Hero WOD (Workout of the Day) that combines strength, endurance, and gymnastics skills in a challenging 20-minute AMRAP (As Many Rounds As Possible).
20-Minute AMRAP:
- 2 Muscle Ups
- 4 Handstand Push Ups
- 8 Kettlebell Swings (using a 2 pood/32 kg kettlebell for men, and a 1.5 pood/24 kg kettlebell for women)
Workout Breakdown
“Nate” is a 20-min AMRAP, meaning “As Many Rounds As Possible.”
For this format, your goal is to complete as many rounds as you can in 20 minutes, pacing yourself and maintaining quality movement throughout.
AMRAPs are great for testing your stamina and managing your pace; in “Nate,” the challenge is to balance your energy over the full duration while keeping each movement clean and efficient.
The Movements
- 2 Muscle-Ups: Ring muscle-ups are a powerful gymnastic move combining a pull-up and a dip into one fluid motion. You’ll need a strong pull and a smooth transition at the top to make the dip feel seamless. They require coordination, upper-body strength, and technique—if muscle-ups are within your skill set, aim to keep them smooth and efficient.
- 4 Handstand Push-Ups: In these, you’ll be in an inverted position, performing a press from your shoulders. Maintaining a strong core and using a kipping motion, if allowed, will help you conserve energy. The handstand push-up is a skill-heavy movement, demanding shoulder strength and stability, so proper form is key.
- 8 Kettlebell Swings (2 pood/32 kg for men, 1.5 pood/24 kg for women): The 2-pood kettlebell swings in “Nate” are performed at a heavy weight, making hip power crucial. Use your hips to drive the kettlebell upward, minimizing strain on your arms. Heavy kettlebell swings require focus on technique to avoid early fatigue.
“Nate” is a high-skill, high-intensity workout. Each movement demands strength, skill, and control, making it important to have a solid foundation in gymnastic abilities and upper-body strength before taking it on.
This workout isn’t just about completing rounds; it’s about sustaining high-quality reps for 20 minutes.
From muscle-ups to kettlebell swings, each round will test your ability to execute challenging skills under fatigue, rewarding those who are proficient in gymnastic and strength movements with the chance to perform it unscaled.
Be prepared for a mentally and physically demanding session that will push your endurance, test your skill, and honor a hero through every rep.
The Origin and Significance of the “Nate” Hero WOD
The “Nate” Hero WOD honors Chief Petty Officer Nate Hardy, a Navy SEAL who sacrificed his life in Iraq in 2008.
Nate served with distinction, demonstrating courage, commitment, and resilience throughout his career.
His dedication and bravery are reflected in this challenging workout, designed to push athletes physically and mentally as they pay tribute to his memory.
By honoring Nate, this workout also serves as a reminder of the sacrifices made by countless military personnel who protect and serve.
Hero WODs hold a special place in the CrossFit community.
Each Hero WOD is created to remember fallen heroes and acknowledge their sacrifices by challenging athletes with workouts that reflect the grit, endurance, and dedication that these individuals showed in their lives.
Performing a Hero WOD is both a personal test of resilience and a community-wide tribute to honor those who have given everything for others.
“Nate” was first posted on CrossFit’s main site on February 12, 2008, marking the introduction of a workout that has since become iconic within CrossFit.
Every time you take on “Nate,” you’re joining others in the CrossFit community in celebrating his legacy and the tradition of service.
Movement Breakdown and Strategy
Muscle-Ups
Muscle-ups are a demanding gymnastic movement that requires a combination of upper-body strength, coordination, and technique.
Efficient muscle-ups start with a strong grip and a smooth pull to transition from the pull-up phase into a dip, followed by a controlled lockout at the top.
- Tips for Efficiency: Focus on keeping your grip secure and your body close to the rings. A smooth, well-timed transition between the pull and the dip is key to reducing fatigue and maintaining rhythm. Keep your core tight and aim for a fluid movement to maximize efficiency.
- Scaling Options: If you’re not yet proficient in muscle-ups, consider alternatives like banded muscle-ups or chest-to-bar pull-ups. These scaled options allow you to practice the pulling and dip motion while building the strength and coordination needed for full muscle-ups.
Handstand Push-Ups
Handstand push-ups are a high-skill movement that requires shoulder strength and balance.
The inverted position challenges stability, making it essential to engage your core and focus on positioning.
- Tips for Stability and Strength: Use your core to keep a stable base and rely on a kipping technique if allowed. Kipping helps you generate power and conserves energy, especially helpful in a longer workout like “Nate.”
- Scaling Options: If full handstand push-ups aren’t in your skill set, consider scaling to pike push-ups or strict dumbbell presses. Another option is to use an abmat to reduce the depth of your handstand push-ups, allowing you to practice the movement with less range of motion.
Kettlebell Swings
The kettlebell swings in “Nate” use a heavy weight (2 pood for men, 1.5 pood for women), making proper technique crucial to avoid early fatigue.
Unlike lighter kettlebell swings, where the arms may help, these swings should rely heavily on hip drive.
- Technique Tips: Engage your hips to generate power, keeping your arms relaxed. Allow the kettlebell’s momentum to drive upward, keeping the focus on powerful hip extension rather than arm strength.
- Scaling Options: If the prescribed weight is too heavy, consider using a lighter kettlebell to maintain form. Alternatively, Russian swings (up to shoulder height) can be a great option if the overhead position causes discomfort or fatigue.
With these techniques and scaling options, you can approach “Nate” with a strategy that allows you to maintain form and intensity for the full 20 minutes, honoring Nate Hardy through each round.
Strategy for Optimal Performance
Pacing
Pacing is crucial in “Nate” to avoid early burnout. A steady, controlled pace allows you to maintain intensity throughout the entire 20 minutes without compromising technique.
For experienced athletes, aiming for a benchmark of about one round per minute is a good starting point.
However, this will vary based on skill and endurance levels.
If you find yourself going too fast at the beginning, it’s wise to pull back slightly, ensuring that you have energy for the later rounds.
Breaking up Sets
To keep a consistent pace, consider breaking up the handstand push-ups or kettlebell swings when you start to feel fatigue.
For handstand push-ups, performing them in sets of two or even singles can help prevent muscle failure, while breaking the kettlebell swings into two sets of four can reduce the strain on your grip and core.
Splitting the movements into manageable sets allows you to maintain intensity without losing rhythm.
Movement Transitions
Quick but smooth transitions between movements can add up over 20 minutes, helping you complete more rounds.
Set yourself up for each movement efficiently, with minimal downtime, but avoid rushing.
For example, as you finish the muscle-ups, take a controlled step over to the wall or kettlebell, rather than rushing and risking poor positioning.
Establishing a consistent flow between exercises keeps you moving without unnecessary energy spikes.
Mental Strategy
“Nate” is as much a mental challenge as it is a physical one.
Staying calm and composed, especially in the final minutes, will help you keep pushing.
Focus on breathing steadily, and break the workout into small milestones, like completing five rounds at a time. Remind yourself of the purpose of the Hero WOD, and channel any discomfort into mental resilience.
This workout is about honoring Nate Hardy, and that can serve as motivation to keep going when it gets tough.
Expected Performance Benchmarks
Elite vs. Intermediate Levels
Performance in “Nate” varies based on skill, experience, and conditioning.
Elite athletes typically complete 10-20 rounds, showcasing a high level of proficiency in gymnastics and strength.
For intermediate athletes, 5-10 rounds is a solid goal, as it allows for strong effort while maintaining form and pacing.
These benchmarks offer a way to gauge progress, but remember that any completed round is an achievement.
Personal Bests vs. Honoring the WOD
While setting personal bests can be motivating, remember that Hero WODs are about respect and reflection.
Achieving a high score is rewarding, but finishing “Nate” with a focus on resilience and commitment is just as meaningful.
Push yourself, but don’t lose sight of the intention behind the workout—it’s about honoring Chief Petty Officer Nate Hardy and his sacrifice.
Training Tips for “Nate” Preparation
Gymnastic Skills Development
Improving gymnastic skills is essential for mastering the muscle-up and handstand push-up portions of “Nate.”
To work on muscle-ups, focus on developing a solid pull-up and dip foundation.
Drills like jumping or banded muscle-ups and transition practice on low rings can help you build confidence and fluidity in the movement.
For handstand push-ups, practice handstand holds to strengthen shoulder stability and work on kipping technique if you plan to use it in the workout.
Incorporating EMOMs (Every Minute on the Minute) of handstand push-ups or ring work can build endurance over time and prepare you for multiple rounds under fatigue.
Strength Training
A strong upper body and core are essential for success in “Nate.”
To support handstand push-ups, include strict presses, dumbbell shoulder presses, and handstand holds in your training.
Ring dips and strict pull-ups help build the foundational strength needed for muscle-ups.
Core exercises, like hollow holds and planks, also improve body control and stability, making gymnastic movements more efficient and less fatiguing.
Working on these accessory exercises regularly will provide a solid base for the skill work involved in “Nate.”
Kettlebell Conditioning
Practicing kettlebell swings is key to developing the power and endurance needed to handle 8 reps per round at a heavy weight.
Incorporate Russian swings (to shoulder level) for building strength and endurance in the posterior chain, and American swings (overhead) to practice the full range of motion.
Focus on generating power from your hips rather than relying on your arms to avoid premature fatigue.
Gradually increase the weight as your form and stamina improve, and aim for sets of 10-15 unbroken reps to simulate workout conditions.
Endurance Building
Because “Nate” is a 20-minute AMRAP, endurance is a crucial component.
High-intensity AMRAPs of 12-15 minutes using similar movements, or interval training like EMOMs or 30-seconds-on, 30-seconds-off efforts, can help condition your body to sustain intensity over time.
For example, doing 5-10 rounds of kettlebell swings, push-ups, and ring rows can simulate the muscular and cardiovascular demands of “Nate.”
Regularly including these types of conditioning workouts will help build the stamina needed to pace effectively without hitting a wall.
Scaling Options for Beginners and Intermediate Athletes
Not everyone possesses the fitness levels of the athletes training for the CrossFit games. If you are still working on your skills and fitness levels that follow then consider the scaling options below.
Scaling Muscle-Ups
If muscle-ups aren’t yet in your skillset, try banded muscle-ups to mimic the full movement with less resistance.
Alternatively, performing chest-to-bar pull-ups or strict pull-ups paired with ring dips can approximate the stimulus.
These options still demand upper body strength and control, giving you a challenging workout while keeping the intention of “Nate” intact.
Scaling Handstand Push-Ups
For handstand push-ups, scaling down to pike push-ups or using an abmat to reduce the range of motion are effective options.
Another alternative is a strict press with dumbbells or a barbell to develop shoulder strength and stability.
Choose a modification that allows you to complete the reps with good form, preventing injury while still working on upper body endurance.
Scaling Kettlebell Swings
If the prescribed kettlebell weight is too heavy, opt for a lighter kettlebell while focusing on hip drive and maintaining form.
Russian swings (to shoulder height) are another option that still activates the posterior chain without the same demand on shoulder stability as the full overhead swing.
These modification options allow you to build strength and endurance safely, maintaining the workout’s spirit and intensity.
Wrapping Up on The Nate CrossFit Workout
The “Nate” workout is more than a physical test; it’s a powerful way to honor Chief Petty Officer Nate Hardy and recognize his sacrifice.
As you tackle this Hero WOD, approach it with purpose, not just for the physical achievement but as a tribute to Nate and all fallen heroes.
Each round is a reminder of resilience, strength, and commitment—qualities that Nate displayed and that this workout now embodies.
Remember, “Nate” isn’t about how many rounds you complete or setting a personal best.
It’s about challenging yourself to push through discomfort and maintain focus, honoring the spirit behind Hero WODs.
Approach each movement with intent, keeping the bigger picture in mind.
Whatever your final score, completing “Nate” is an accomplishment in itself, marking your respect and honoring a fallen hero and your dedication to bettering yourself.
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