How to Train for the CHAD WOD: Step-by-Step Guide to Building Strength and Endurance

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By Dirk BuikemaSep 27, 2024

Training for the CHAD WOD: A Detailed Guide

Veteran’s Day is time we honor those who serve. One way many pay tribute is gearing up for the CHAD WOD. This challenging workout, named in honor of Navy SEAL Chad Wilkinson, consists of a grueling 1,000 plyo box step-ups wearing a weighted rucking backpack. To tackle this workout, you need to build both strength and endurance, starting your training early in October. In this guide, we'll walk you through how to train for the CHAD WOD, including how to effectively use the Hyper Ruck to progressively load weight as you prepare for the big day.

What is the CHAD WOD?

The CHAD WOD is more than just a workout—it's a tribute to a fallen hero - Chad Wilkinson. Participants perform 1,000 step-ups onto a 20-inch box while wearing a weighted rucksack, recognizing the tough physical and mental challenges faced by Navy SEAL Chad Wilkinson. The elite standard weight is 35 lbs for women and 45 lbs for men. An intermediate standard is 20 lbs and 30 lbs. The workout can also be done with fewer step-ups or unweighted.

Why Start Training for the CHAD WOD Early?

The CHAD WOD is not for the faint of heart. The combination of high repetition and weighted resistance requires substantial preparation. The repetitive movement increases the risk of injury. Starting your training early, ideally by October, allows time to progressively train, build the necessary leg strength, cardiovascular endurance, and mental toughness. Whether you're new to rucking or an experienced athlete, a structured training plan will ensure you're ready to complete the 1,000 steps on Veteran's Day.

How to Train for the CHAD WOD Using the Hyper Ruck

The Hyper Ruck is the perfect tool to help you progressively build up to the challenge of the CHAD WOD. With its adjustable flexible weight "plates," the Hyper Ruck allows you to start light and gradually increase the weight in 1/2 lb increments as your training progresses. Here is how:

Week 1-2: Focus on Technique with a Light Load (10-20 lbs)

Start with a lighter load of 10-20 lbs to focus on perfecting your form. Use the Hyper Ruck’s flexible adjustable weight plates to easily customize your rucksack weight as you gradually introduce resistance. During these weeks, aim to perform 400-500 step-ups to build muscle endurance while keeping your body fresh for more intensive training in the coming weeks.

Key Features of the Hyper Ruck:

Flexible adjustable weight plates: Quickly change the weight in 1/2 pound increments for variable resistance as you go.
Ergonomic design: The Hyper Ruck includes a chest strap, hip strap, thick padded shoulder straps and back panel for maximum comfort and stability during workouts.

Week 3-4: Increase Volume and Weight (20-45 lbs)

As you move into the second phase of training, gradually increase the load to 20-30 lbs using the Hyper Ruck. Perform 600-800 step-ups in each session, ensuring that you maintain good form and proper pacing. This phase will help you build both strength and cardiovascular endurance, preparing you for the final push towards 1,000 reps.

Pro Tip: Get to the total of 45 lbs by adding a 10 lb SandBell or SteelBell to the main compartment of the Hyper Ruck. The ruck weighs over 5 lbs so you will exceed the max CHAD WOD weight standard for men. Use the Hyper Ruck’s secure fit and weight distribution system to ensure the load is evenly spread across your shoulders and back, reducing fatigue and allowing you to train for longer sessions.

Week 5-6: Full Reps with Final Weight (30-45 lbs)

In the final phase, it's time to simulate the actual CHAD WOD with the full weight. For advanced athletes, aim for 45 lbs by combining a 30 lb Hyper Ruck (ruck plus 3 x 10 lb adjustable ruck plates) with a 10 or 15 lb SteelBell. The empty Hyper Ruck weighs just over 5 lbs so using a 15 lb SteelBell will allow you to over-load for maximum benefit. Perform 1,000 step-ups once per week using different loads and focus on pacing yourself through the full workout.

Why the Hyper Ruck is Ideal for CHAD WOD Training:

Progressive loading: The flexible plates and SteelBell or SandBell options allow you to adjust the weight from 20 lbs to 45 lbs, making it ideal for gradually building strength and endurance.
Durability: Built for tough conditions, the Hyper Ruck is made with high-quality materials that withstand intense training sessions.

Incorporating Strength and Cardio Workouts

While the step-ups are the primary focus, it’s essential to include other types of training in your routine to reduce the risk of injury and build overall strength and endurance:

Strength Training: Incorporate squats, lunges, and deadlifts to develop lower body strength.
Cardio Workouts: Running, cycling, or rowing will build cardiovascular endurance, ensuring that you can maintain stamina throughout the CHAD WOD.

Recommended Products:

Hyper Vest Weighted Vests: Add resistance to your cardio workouts with our weighted vests, which provide a snug, secure fit for any activity.
SteelBells: Use these for dynamic strength training exercises, enhancing stability and functional strength.

Recovery and Mobility for CHAD WOD Preparation

Training for the CHAD WOD is intense, so it’s crucial to incorporate recovery and mobility work into your routine:

Foam Rolling: Help release tension in your muscles and improve mobility, particularly in your calves, hamstrings, and glutes.
Stretching: Focus on dynamic and static stretches that enhance flexibility and reduce stiffness after high-rep workouts.

The Final Countdown: Week of the CHAD WOD

In the week leading up to Veteran’s Day, reduce the intensity and volume of your workouts. Focus on light cardio, mobility, and practicing your step-ups with a lighter load. This will allow your body to recover fully before the event, ensuring you're fresh and ready to perform at your best.

Gear Up with the Hyper Ruck and Train Like a Pro

As you prepare for the CHAD WOD, the Hyper Ruck will be your reliable training partner. Its ability to progressively load weight and maintain comfort during long sessions makes it the ideal choice for rucking enthusiasts and serious athletes alike. Now is the time to gear up and train with a plan and purpose.

Ready to start your CHAD WOD training? Shop our rucking collection of Hyper Ruck rucking backpacks and rucking weights and make sure you’re fully prepared for the challenge.