The workout
| Reps | Movement | Rx men | Rx women |
|---|---|---|---|
| 10 | Handstand Push-up | – | – |
| 15 | Deadlift | 112.5 kg | 80 kg |
| 25 | Box Jump | – | – |
| 50 | Pull-up | – | – |
| 100 | Wall Ball | 9 kg | 6 kg |
| 200 | Double Under | – | – |
| 400 m | Run | 20 kg | 10 kg |
Women: 10 HSPU, 15 Deadlifts 80 kg, 25 Box Jumps 61 cm, 50 Pull-ups, 100 Wall Balls 6 kg, 200 Double Unders, 400 m Run with 10 kg plate
How Nutts works
Nutts 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.
Nutts 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 Nutts 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 20:00 | up to 22:00 |
| Advanced | up to 25:00 | up to 27:30 |
| Intermediate | up to 31:00 | up to 34:05 |
| Beginner | up to 38:00 | up to 41:50 |
| Novice | over 38:00 | over 41:50 |
Tips for Nutts
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 Nutts
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:
- Handstand Push-up: Pike push-up with feet on a box; HSPU to a raised stack of mats
- Deadlift: Kettlebell Deadlift; Deadlift from raised blocks
- Box Jump: Lower box; Box Step-up
- Pull-up: Banded pull-up; Jumping Pull-up from a box
- Wall Ball: Lighter ball; Lower target
- Double Under: Single Unders, usually two to three times as many; Singles mixed with one Double Under at a time
- Run: Shorter distance; Walk-run intervals