Hero WOD Nutts: Honoring Lt. Andrew Nuttall
Honoring Lieutenant Andrew Richard Nuttall
Lieutenant Andrew Richard Nuttall served with the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta. On December 23, 2009, he was killed by an improvised explosive device during a joint foot patrol near the village of Nakhonay in the Panjwaii District of Afghanistan, approximately 25 km southwest of Kandahar City.
He was 30 years old. He is survived by his parents, Richard and Ethel Jane Nuttall.
The Hero WOD Nutts was created to honor his service and sacrifice. This is not a workout you rush through or game for a leaderboard spot. It is a deliberate test of strength, stamina, and composure, asking you to carry meaning with every rep.
The Workout: Nutts
For Time:
10 Handstand Push-ups
15 Deadlifts (250, 145)
25 Box Jumps (30, 24)
50 Pull-Ups
100 Wallballs (20, 14)
200 Double-unders
400-m Run carrying a plate (45, 25)
Time Cap: 35:00
This is a long, demanding chipper that blends heavy pulling, high-skill gymnastics, explosive jumping, and a weighted run that forces you to stay disciplined when fatigue is unavoidable.
🔹 Intermediate (Scaled)
10 Push-ups
15 Deadlifts (155, 105)
25 Box Jumps (24, 20)
40 Pull-ups
80 Wallballs (16, 12)
150 Double-unders
400 m Run with plate (25, 15)
🔹 Beginner (Accessible)
10 Banded Push-Ups or Seated DB Press
15 Deadlifts (95, 65)
20 Box Step-ups (20, 16)
30 Ring rows
40 Wallballs or DB Goblet squats to a box
100 Single-unders or plate hops
400-m jog with no plate
Training Advice
Before starting Nutts, take the time to prepare properly. This workout punishes rushed decisions.
Warm-Up Recommendations:
Shoulder prep with wall-facing holds, banded presses, and scap push-ups
Posterior chain activation with light RDLs and glute bridges
Easy double-under practice and a short, relaxed jog
Movement Standards & Cues:
Handstand Push-Ups: Keep the midline tight. Lower under control and drive straight up. No collapsing.
Deadlifts: Brace first, pull with intent, and keep the bar close. Sloppy reps add up fast.
Box Jumps: Land softly, stand fully, and step down to manage fatigue.
Pull-Ups: Choose a rhythm early. Small, repeatable sets beat big, ugly ones.
Wall Balls: Breathe through the squat, stay tall at extension, and keep your target consistent.
Double-Unders: Relax your grip and wrists. Panic costs more than missed reps.
Plate Run: This is about posture and grit. Stay tall, keep moving, and don’t rush.
Mindset: Hero WODs are not meant to feel comfortable. They are meant to feel earned. Stay present. Respect the work.
Performance Strategy
Nutts rewards patience and discipline.
Open Conservatively: The HSPUs and deadlifts will tax your shoulders and back early. Do not sprint the opening minutes.
Break Early, Not Late: Plan sets before you touch the bar or rig. Avoid going to failure anywhere.
Manage Transitions: This workout is long enough that wasted transitions add up quickly.
Use the Run Wisely: The weighted run is not a sprint. Think posture, breathing, and forward momentum.
Fuel & Recover: Hydrate before starting. Afterward, spend time on calves, lats, shoulders, and hips. A long cooldown walk helps reset the system.
Stimulus
Hero workouts honor fallen service members by demanding grit, resilience, and respect, asking you to push beyond comfort with high volume and intensity while staying composed, moving with purpose, and remembering who and what you are working for.
Nutts pours on strict overhead pressing, heavy posterior-chain loading, high-skill gymnastics, and a long conditioning finish. Expect cumulative fatigue in the shoulders, grip, lungs, and legs. This is a workout that asks you to stay honest, stay patient, and stay meaningful from the first rep to the final step of the run.