The Chad 1000X Hero Workout is a tribute-based CrossFit workout that challenges you to complete 1,000 weighted box step-ups for time, honoring the legacy of Navy SEAL Senior Chief Chad Wilkinson. This high-volume Hero WOD (Workout of the Day) has gained national recognition for its simple design, mental demands, and powerful purpose. Understanding the Chad 1000X is important for athletes, CrossFitters, and anyone passionate about honoring military heroes and supporting veteran mental health.
If you’re ready to try the Chad 1000X, you’ll need a sturdy box, a weighted vest or rucksack, and a clear plan. This guide covers the workout standards, history, scaling options, strategies, safety tips, and answers to common questions. Learn how to complete the Chad 1000X safely, get training advice, and understand the significance behind every step. For official workout details and community support, check the Chad 1000X official site and the CrossFit Games site.
What Is the Chad 1000X Hero Workout?
The Main Workout (RX Standard)
- For time:
- 1,000 box step-ups
- Box height: 20 inches
- Weight: 45 lbs rucksack/vest (men), 35 lbs rucksack/vest (women)
- Score: Time to complete all reps
How to do it: Step up and down from a 20-inch box 1,000 times while wearing the prescribed weight. Alternate legs as needed. You may rest as required, but the clock does not stop.
Scaled & Beginner Options
- Beginner:
- 250–500 step-ups
- No added weight or lighter box (12–16 inches)
- Intermediate:
- 1,000 step-ups
- Lighter rucksack or vest (20–30 lbs)
- Box height can remain at 20 inches or scale down
Always prioritize safe form and adjust the volume and load to your fitness level. Many gyms and CrossFit boxes offer partner or team versions.
Tip: Use a rep counter or chalk tally to keep track!
Reference: Garage Gym Reviews, 2024
Why Was Chad 1000X Created? (History & Significance)
The Chad 1000X Hero WOD honors the memory of Navy SEAL Senior Chief Chad Wilkinson, who served over 20 years and tragically died by suicide in 2018 after suffering from combat-related brain injuries and PTSD.
- Origins: Chad used 1,000 step-ups as training for mountaineering challenges. After his passing, his wife, Sara Wilkinson, and CrossFit’s Dave Castro launched Chad 1000X to raise awareness for veteran suicide prevention and support the Step Up Foundation.
- Awareness: The workout is now performed worldwide on Veterans Day and other occasions, raising money for mental health programs for veterans.
See more on the official Chad 1000X foundation page and CrossFit’s Hero WOD archive.
Chad 1000X Workout Standards & Movement Details
Movement Standards
- Use a 20-inch box (plyo box, bench, or stable platform).
- Step up, fully extending the hips at the top.
- Alternate lead legs as you wish.
- Step down under control—no jumping off.
- Wear the correct rucksack or weight vest for RX.
- Complete all reps for time.
Rep Tracking
- 1,000 reps is a lot—use:
- Tally marks/chalkboard
- Rep counters or apps
- Have a partner count for you
Average Completion Times
- Beginner (scaled): 45–90 minutes
- Intermediate (RX or lighter weight): 60–90 minutes
- Advanced (full RX): 45–75 minutes
Rest as needed, but keep moving steadily for best results.
Scaling, Modifications, and Safety Tips
How to Scale Chad 1000X
- Reduce the number of reps (e.g., 250, 500, 750).
- Lower the weight or remove it entirely.
- Use a shorter box (12–16 inches).
- Split the work with a partner.
- Rest longer between sets.
Scaling is encouraged—especially for first-timers or those with knee/hip concerns. Always listen to your body and maintain good step-up form.
Safety Tips
- Warm up your legs, hips, and glutes.
- Use shoes with good grip.
- Step down under control—don’t jump off.
- Hydrate and take short rest breaks as needed.
- Maintain upright posture to avoid back strain.
- If you have knee or hip injuries, consult a doctor or coach before attempting.
Pro Strategies for Chad 1000X
- Pace yourself: Break up the 1,000 reps (e.g., 10 sets of 100).
- Alternate legs frequently to reduce fatigue.
- Monitor your reps closely—losing count is easy!
- Keep water and a towel nearby.
- Don’t rush the first 500 reps—aim for steady, consistent movement.
Pro tip: Most elite CrossFitters finish in under 60 minutes, but average athletes may take 75–90 minutes.
Chad 1000X: Real-World Experience & FAQs
Who Should Try Chad 1000X?
Anyone with basic lower body strength and a desire to honor our veterans can attempt a version of Chad 1000X. Always start with a manageable version and work up.
Can You Do Chad 1000X at Home?
Absolutely! All you need is a safe, stable 20-inch step or box and a backpack with some weight. Many people complete this WOD at home, outdoors, or in any gym.
What’s the Mental Challenge?
Chad 1000X is as much a mental test as a physical one. The high rep count and monotony require focus and perseverance. That’s part of the point—to stand in solidarity with those facing invisible battles.
Is There a Fundraiser or Cause?
Yes, the annual Chad 1000X event raises funds for veteran suicide prevention through the Step Up Foundation. You can register or donate via the official Chad 1000X website.
Updated Policies and Recent Events
- Chad 1000X is now an official event in the 2024 CrossFit Games, boosting its global popularity.
- In 2023–2024, the workout saw wider adoption in affiliate gyms with additional community resources and support.
- Policy: No registration is required to perform Chad 1000X on your own, but official event participation may require sign-up for fundraising.
Pricing & Equipment Details
- Box/Step Platform: $50–$120 for a plyo box (Amazon, Rogue Fitness).
- Weight Vest/Rucksack: $40–$200 depending on brand and quality.
- No gym membership required—can be done with home equipment.
Compare equipment options on Garage Gym Reviews (2024).
Conclusion
The Chad 1000X Hero Workout is a powerful test of grit, leg strength, and endurance—serving as a moving tribute to military heroes and a fundraiser for veteran mental health. With simple equipment, anyone can participate at any fitness level. Whether you’re an elite athlete or just starting out, step up for a cause and join the growing Chad 1000X community.
Ready to challenge yourself and honor those who’ve served? Gather your gear, commit to the reps, and check out the official Chad 1000X site to get involved. Step up for your own fitness—and for a meaningful cause.