The workout
| Reps | Movement | Rx men | Rx women |
|---|---|---|---|
| 200 | Double Under | – | – |
| 50 | Overhead Squat | 60 kg | 42.5 kg |
| 50 | Pull-up | – | – |
| 1 mi | Run | – | – |
Women: 2 RFT: 200 Double Unders, 50 OHS 42.5 kg, 50 Pull-ups, 1 mile Run
How Bull works
Bull is done for time: all rounds and reps as fast as possible, in the order given. Your score is the time to your last rep.
Bull is one of the Hero WODs. Hero workouts carry the names of soldiers, police officers and first responders who died in the line of duty. They're long, heavy and demand grit. Many boxes do them together on memorial days.
What's a good Bull time?
The standards apply to Rx, meaning with the prescribed weights and no scaling. They're a rough reference, not statistics across all athletes. For women, times are set about 10% longer and rounds about 10% lower.
| Level | Men | Women |
|---|---|---|
| Elite | up to 40:00 | up to 44:00 |
| Advanced | up to 48:00 | up to 52:50 |
| Intermediate | up to 58:00 | up to 1:03:50 |
| Beginner | up to 1:10:00 | up to 1:17:00 |
| Novice | over 1:10:00 | over 1:17:00 |
Tips for Bull
A long workout. Start slower than feels right and break high-rep movements into small, even sets from the very beginning. Staying hydrated and breathing steadily pay off here.
How to scale Bull
If part of it is still too hard, scale it so the workout keeps its pace and intended stimulus. Log it as "Scaled". Possible options:
- Double Under: Single Unders, usually two to three times as many; Singles mixed with one Double Under at a time
- Overhead Squat: Overhead Squat with a PVC pipe; Overhead Squat with an empty bar
- Pull-up: Banded pull-up; Jumping Pull-up from a box
- Run: Shorter distance; Walk-run intervals