CHAD1000X Hero Workout: Complete Guide & Tips
CHAD1000X Hero Workout: Complete Guide & Training Tips
The CHAD1000X Hero Workout is more than a brutal set of 1,000 weighted step-ups. It’s a global Veterans Day tradition that honors Navy SEAL Senior Chief Chad Wilkinson and raises money for veteran mental-health initiatives through The Step Up Foundation.
Whether you’re an athlete chasing a new benchmark, a coach planning a community fundraiser, or a veteran looking for a meaningful challenge, this guide breaks down everything you need to know—history, workout standards, training tips, gear recommendations, hosting logistics, and recovery strategies.
Table of Contents
- What Is CHAD1000X?
- Official Workout Standards & Divisions
- Why 1,000 Step-Ups? Training Benefits Explained
- Scaling & Modification Options
- 4-Week Training & Pacing Plan
- Gear Guide: Rucks, Plates & Boxes
- How to Host a CHAD1000X Event
- Mental-Health Resources & Fundraising Impact
- Recovery & Injury-Prevention Tips
- Frequently Asked Questions
What Is CHAD1000X?
CHAD1000X is a Hero Workout of the Day (WOD) first posted by CrossFit Games Director Dave Castro in December 2018 to commemorate his friend Chad Wilkinson, who died by suicide after 22 years of service marked by blast exposures and PTSD (CrossFit.com). In 2020, Wilkinson’s wife, Sara, partnered with Rogue, GORUCK, and CrossFit to turn the workout into a registered fundraiser benefiting veteran mental-health programs through The Step Up Foundation (Chad1000x.com).
CHAD1000X quickly gained traction:
- The 2021 virtual event drew 5,500 participants and generated $122,000 for veteran suicide-prevention programs (Step Up Foundation).
- Rogue’s public leaderboard now lists thousands of finishers each year, spanning more than 40 countries (Rogue Fitness).
“Use Chad’s story to live big, love bigger, and leave no veteran behind.” —Sara Wilkinson
Official Workout Standards & Divisions
| Division | Reps | Box Height | Load | Typical Finish Time |
|---|---|---|---|---|
| RX / Expert | 1,000 | 20 in (51 cm) | 45 lb (men) / 35 lb (women) ruck | 60–90 min |
| Intermediate / Standard | 1,000 | Any box (often 20 in) | 30 lb (men) / 20 lb (women) | 50–80 min |
| Beginner / Slick | 500 | 12 in (30 cm) | Body-weight | 25–50 min |
Rules at a glance (CrossFit.com):
- Each rep begins with both feet on the floor and ends with both feet on the box.
- Step or jump down—no need to stand tall on the ground.
- Break reps as needed; short, frequent pauses beat long rests.
- Complete the workout solo, with a partner, or as a team.
Why 1,000 Step-Ups? Training Benefits Explained
- Builds Leg & Glute Endurance: Repeated hip and knee extension targets quads, glutes, and calves—prime movers for hiking and rucking.
- Provides Low-Impact Conditioning: Compared with running, step-ups create less tibial shock, sparing joints during high volume.
- Strengthens Core & Posture: A weighted ruck forces trunk stabilization similar to loaded carries.
- Develops Mental Grit: Grinding through 1,000 reps trains pacing, self-talk, and discomfort tolerance—mirroring invisible battles many veterans face.
Scaling & Modification Options
Even elite athletes find 1,000 weighted step-ups demanding. Use these levers to tailor the workout:
Volume
- Partner version: Split 1,000 reps evenly (e.g., 10×50 each).
- Team of four: 250 reps per athlete.
- Ladder option: 10-9-8…1 reps per leg on the minute for 55 minutes = 610 reps.
Load
- Swap the ruck for a weight vest or hold a dumbbell at chest height.
- Reduce weight mid-workout if form falters.
Box Height
- Drop to 16 in or stack bumper plates for limited ankle mobility.
- Step onto a curb or stair when traveling.
Movement Pattern
- Alternate legs every rep for balanced fatigue.
- Use a tap-and-go rhythm (toe brushes floor, then back up) to keep cadence steady.
Need more ideas? Check our Ultimate Guide to Rucking for beginner progressions.
4-Week Training & Pacing Plan
Most people can crush CHAD1000X with four weeks of progressive step-up volume and ruck conditioning.
| Week | Workouts | Key Focus |
|---|---|---|
| 1 | 3× (10-min EMOM: 10 step-ups) + 2 ruck walks (30 min) | Practice proper form & build mobility |
| 2 | 4× (15-min EMOM: 12 step-ups) + 1 stair climb (20 floors) | Increase density, introduce stairs |
| 3 | 2× (30-min AMRAP: 15 step-ups) + mock test 300 reps for time | Test pacing, dial footwear |
| 4 | Deload: 2 light ruck walks + Saturday 1,000-rep event | Taper & tackle the big day |
Pacing Math (Quick-Start)
To finish in 60 minutes, you need roughly 17 reps per minute. A practical approach: perform 9 reps in the first 30 seconds, rest/shake out for a few breaths, then hit 8 reps in the second 30 seconds. Repeat this pattern every minute to stay on track. Adjust up or down based on test sets in training.
Gear Guide: Rucks, Plates & Boxes
| Item | Recommendation | Why It Matters |
|---|---|---|
| Ruck Backpack | GORUCK GR1 or GR2 | Built for plate compatibility & durability |
| Ruck Plates | 20–45 lb cast-iron plates | Slim profile prevents bouncing & bruising |
| Weight Vest (alt.) | Rogue Echo Vest | Even load distribution; quick swaps |
| Box / Step | 20-in Rogue Games Box | Non-slip top, 400+ lb rating |
| Footwear | Mid-ankle trail runners | Grip & ankle support |
For female athletes, see Rucking Backpacks for Women: 2025 Top Picks.
Safety first: Ensure the box is stable and clear nearby clutter—catching a toe at rep 937 is a bad time.
How to Host a CHAD1000X Event
- Register your gym or team on the Rogue Fitness CHAD1000X page. Fees flow directly to The Step Up Foundation.
- Pick a Date & Heat Schedule. Veterans Day weekend is traditional, but any date works.
- Promote the Cause. Share Chad’s story, mental-health facts, and donation links via email and social.
- Plan Logistics. Allocate boxes, stagger start times, and brief movement standards.
- Offer Scaling Stations. Provide 12-in boxes and body-weight lanes for beginners.
- Leaderboard & Photos. Use a whiteboard or digital sheet to log times and encourage competition.
- After-Action Social. Host coffee or a potluck to foster community and open conversations about mental health.
Need a deeper playbook—including sponsor outreach scripts and waiver templates? See How to Run an Impactful Fitness Challenge.
Mental-Health Resources & Fundraising Impact
Every 72 minutes, a U.S. veteran dies by suicide (U.S. Department of Defense). CHAD1000X donations fund:
- TBI & PTSD research studies.
- In-patient treatment scholarships.
- Community outreach programs.
If you or someone you know is struggling, dial 988 (U.S. Suicide & Crisis Lifeline).
Recovery & Injury-Prevention Tips
- Cool-Down Walk (10 min): Flush metabolites.
- Hip Flexor & Calf Stretch (5 min each): Counteract repetitive stepping.
- Passive Hanging: Decompress the spine—learn why in Benefits of Hanging for Strength & Spine Health.
- Nutrition: Aim for 0.3 g/kg protein within 90 min and 500–600 ml of electrolyte fluid.
Delayed-onset muscle soreness (DOMS) can last up to 72 hours—light cycling or swimming beats staying on the couch.
Frequently Asked Questions
How long does CHAD1000X take?
Most RX athletes finish in 60–90 minutes (CrossFit.com). Beginners with 500 reps often clock 25–50 minutes.
Do I have to wear a weighted pack?
No. The Slick/Beginner division is body-weight only.
What muscles do 1,000 step-ups work?
Primarily quads, glutes, hamstrings, calves, and core stabilizers—expect serious glute DOMS.
Can I swap step-ups for lunges?
Not for the official leaderboard. For personal training, yes—just record it as a modified version.
Where does the money go?
All registration fees and shirt proceeds support veteran mental-health nonprofits via The Step Up Foundation (Chad1000x.com).
CHAD1000X turns a simple movement into a powerful statement: step up—literally and figuratively—for those who served. Prepare smart, pace yourself, and remember why you’re climbing that box 1,000 times.
