Hero WOD Abbate: Strength & Endurance Tribute
Meta Description:
Hero WOD Abbate honors Sgt Matthew Abbate. Get scaling options, strategy, and tips—read on to take on this full-body Hero WOD.
Honoring Sergeant Matthew T. Abbate
Hero WOD “Abbate” is dedicated to U.S. Marine Corps Sergeant Matthew T. Abbate, a 26-year-old Marine from Honolulu, Hawaii. Assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, Sgt Abbate tragically lost his life on December 2, 2010, while conducting combat operations in Helmand Province, Afghanistan.
He is survived by his wife, Stacie Rigall, his son Carson, his parents Salvatore Abbate and Karen Binion, and his siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion. This Hero WOD challenges athletes with both running and weightlifting, honoring Sgt Abbate’s service and resilience.
The Workout: Hero WOD “Abbate”
For Time (40:00 Time Cap):
1-Mile Run
21 Clean & Jerks (155/105 lbs)
800 m Run
21 Clean & Jerks (155/105 lbs)
1-Mile Run
Workout Variations
RX (As Prescribed)
1-Mile Run
21 Clean & Jerks (155/105 lbs)
800 m Run
21 Clean & Jerks (155/105 lbs)
1-Mile Run
Intermediate (Scaled)
1-Mile Run
21 Clean & Jerks (115/75 lbs)
800 m Run
21 Clean & Jerks (115/75 lbs)
1-Mile Run
Beginner (Accessible)
0.5–0.75 Mile Run or Fast Walk
15 Clean & Jerks (light barbell or dumbbells)
400–600 m Run or Fast Walk
15 Clean & Jerks (light barbell or dumbbells)
0.5–0.75 Mile Run or Fast Walk
Training Advice
Warm-Up Recommendations
5–10 minutes light cardio (row, jog, bike)
Dynamic mobility: shoulders, hips, and hamstrings
Barbell warm-up: empty bar or light weight clean & jerk sets
Short strides or running drills for running prep
Movement Standards & Form Cues
Clean & Jerks
Keep bar close to the body
Explosive drive through legs
Lock out overhead fully
Running
Maintain consistent pace
Use the runs as active recovery between lifts
Focus on controlled breathing
Mindset Preparation
This Hero WOD requires balancing cardiovascular and lifting demands. Focus on pacing during runs and breaking clean & jerk sets into manageable reps. Approach each segment with focus and control.
Performance Strategy
Rep Breakdown
Clean & Jerks: consider sets of 7 or 10 to avoid early fatigue
Runs: steady pace, treat as recovery for lifting segments
Pacing Plan
Begin first mile at moderate pace to conserve energy
Maintain consistent rhythm on second 800 m run
Finish strong on final mile without sprinting
Recovery & Hydration
Hydrate before and during the workout if needed
Stretch shoulders, hamstrings, and calves post-WOD
Refuel with protein and carbohydrates for recovery