The workout
| Reps | Movement | Rx men | Rx women |
|---|---|---|---|
| 2 | Ring Muscle-up | – | – |
| 4 | Handstand Push-up | – | – |
| 8 | Kettlebell Swing | 32 kg | 24 kg |
Women: 20 min AMRAP: 2 Muscle-ups, 4 Handstand Push-ups, 8 KB Swings 24 kg
How Nate works
Nate is an AMRAP: as many rounds and reps as possible in the set time. You work through the movements in order and start again from the top after the last one. Your score is the completed rounds plus the reps of the round you started.
Nate 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 Nate 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 | from 16 rounds | from 14 rounds |
| Advanced | from 11 rounds | from 10 rounds |
| Intermediate | from 7 rounds | from 6 rounds |
| Beginner | from 4 rounds | from 4 rounds |
| Novice | under 4 rounds | under 4 rounds |
Tips for Nate
Find a pace you can hold for the whole time. If you go out too fast in the first few minutes, you'll lose more rounds at the end than you gained at the start. Plan short breaks before you need them.
How to scale Nate
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:
- Ring Muscle-up: Muscle-up transition with feet on the floor; Banded muscle-up
- Handstand Push-up: Pike push-up with feet on a box; HSPU to a raised stack of mats
- Kettlebell Swing: Lighter kettlebell; KB Deadlift