Hero WOD Glen: Honor, Strategy & Scaling Guide
Honoring Glen Doherty
Hero WOD “Glen” is dedicated to Glen Doherty, a former U.S. Navy SEAL who tragically lost his life on September 11, 2012, during an attack on the U.S. consulate in Benghazi, Libya.
Glen was known for his courage, selflessness, and unwavering commitment to protecting others. At 42, he continued serving in high-risk environments, embodying the warrior mindset and dedication that define the CrossFit community. He is survived by his parents, Ben and Barbara, and his siblings Katie and Greg.
This workout is more than a test of fitness—it’s a tribute to sacrifice, resilience, and service. Every rep represents something bigger.
The Workout: Hero WOD “Glen”
For Time (40:00 Time Cap):
30 Clean & Jerks (135/95 lbs)
1-Mile Run
10 Rope Climbs
1-Mile Run
100 Burpees
Notes:
Athletes may choose a manageable weight for clean & jerks. Fast singles are encouraged.
Workout Variations
RX (As Prescribed)
30 Clean & Jerks (135/95 lbs)
1-Mile Run
10 Rope Climbs
1-Mile Run
100 Burpees
Intermediate (Scaled)
30 Clean & Jerks (115/75 lbs)
1-Mile Run
8 Rope Climbs or 16 Seated Pulls
1-Mile Run
75 Burpees
Beginner (Accessible)
20 Clean & Jerks (light/moderate weight)
800m Run
6 Rope Pulls or Ring Rows
800m Run
50 Burpees (step-back allowed)
Training Advice
Warm-Up Recommendations
5–8 minutes of light cardio (row, jog, or bike)
Dynamic stretches focusing on hips, hamstrings, and shoulders
Barbell prep with 2–3 light sets of clean & jerks
Practice rope climb technique or pulling variations
Movement Standards & Form Cues
Clean & Jerk
Keep the bar close to the body
Drive through the legs explosively
Achieve full lockout overhead
Rope Climbs
Use legs efficiently (J-hook or S-wrap)
Minimize arm fatigue by pushing with legs
Burpees
Maintain a steady pace and breathing rhythm
Use step-back burpees if needed to sustain effort
Mindset Preparation
Hero WODs are long and mentally demanding. Break the workout into manageable sections and stay focused on one movement at a time. Remember the purpose behind the workout to stay motivated throughout.
Performance Strategy
Rep Breakdown
Clean & Jerks: perform fast singles or controlled small sets (e.g., 5 reps at a time)
Burpees: aim for consistent sets (e.g., 10 reps per set)
Pacing Plan
Start at a controlled pace to avoid early fatigue
Use the runs as active recovery
Stay composed before rope climbs to maintain efficiency
Recovery & Hydration
Hydrate before the workout begins
Take small sips of water as needed during transitions
After the workout, focus on protein and carbohydrate intake for recovery