Hero WOD Loredo: Honoring Courage and Commitment
Meta Description:
Hero WOD Loredo honors Army Staff Sgt. Edwardo Loredo. Explore scaling options, strategy, and tips to tackle this full-body, high-intensity WOD.
Honoring Staff Sergeant Edwardo Loredo
Hero WOD “Loredo” is dedicated to U.S. Army Staff Sergeant Edwardo Loredo, a 34-year-old paratrooper from Houston, Texas. Assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 82nd Airborne Division, he was tragically killed on June 24, 2010, in Jelewar, Afghanistan, when his unit was attacked by an improvised explosive device.
SSG Loredo is survived by his wife, First Sergeant Jennifer Loredo, his daughter Laura Isabelle, his stepdaughter Alexis, and his son Eduardo Enrique. This WOD honors his bravery, dedication, and legacy of service.
The Workout: Hero WOD “Loredo”
6 Rounds for Time (30:00 Time Cap):
24 Air Squats
24 Push-ups
24 Walking Lunge Steps
400-m Run
Notes:
Choose a push-up variation that allows you to start each round with one large set and then move to smaller sets.
Avoid training to failure—preserve strength across all rounds.
Workout Variations
RX (As Prescribed)
24 Air Squats
24 Standard Push-ups
24 Walking Lunge Steps
400-m Run
Intermediate (Scaled)
Push-ups on knees or elevated surface
Walking lunges with shorter stride if needed
200–300-m Run if necessary to maintain intensity
Beginner (Accessible)
Incline push-ups or wall push-ups
Step-back lunges instead of walking lunges
100–200-m jog or brisk walk
Training Advice
Warm-Up Recommendations
5–10 minutes light cardio (row, bike, jog)
Dynamic stretching for shoulders, hips, and legs
Bodyweight air squats, lunges, and push-ups for activation
Movement Standards & Form Cues
Air Squats
Hips back and down, knees tracking over toes
Maintain upright torso and tight core
Push-Ups
Full range of motion, chest to floor
Keep elbows at ~45° and engage core
Walking Lunges
Step forward fully, lowering hips evenly
Keep knee aligned over foot
400-m Run
Focus on steady pace and controlled breathing
Shorten stride if fatigued to maintain speed
Mindset Preparation
This Hero WOD emphasizes consistent effort over six rounds. Focus on pacing and technique, using the rest from running transitions to mentally reset and maintain intensity.
Performance Strategy
Rep Breakdown
Split push-ups into 2–3 sets per round to avoid early fatigue
Air squats and lunges can generally be completed unbroken
Pacing Plan
Start strong but maintain a sustainable pace for all 6 rounds
Treat the 400-m run as a controlled sprint—recover slightly without fully stopping
Recovery & Hydration
Hydrate lightly before and during workout if necessary
Stretch quads, hamstrings, glutes, and shoulders post-WOD
Refuel with protein and carbohydrates for recovery