Hero WOD Peyton: Honor, Strength & Endurance
Meta Description:
Hero WOD Peyton honors Army veteran Chad Peyton. Learn scaling options, strategy, and tips—read on to tackle this full-body Hero WOD.
Honoring Chad Robert Peyton
Hero WOD “Peyton” is dedicated to Chad Robert Peyton, a U.S. Army veteran, helicopter pilot, and emergency first responder who tragically took his own life on May 17, 2021. Chad served 10 years in the military, attending West Point, flying UH-60 Black Hawk helicopters during Operation Iraqi Freedom II, and earning the Bronze Star among numerous commendations.
Beyond his service, Chad was a devoted husband to Nicole and father to his two children, Isla and Ellis. He was cherished by friends, family, and the CrossFit community. This WOD honors his courage, dedication, and the struggle faced by many veterans with PTSD, anxiety, and depression.
If you or someone you know is struggling, call the National Center for PTSD hotline: 1-800-273-8255. All calls are confidential.
The Workout: Hero WOD “Peyton”
AMRAP 20 (Then 2-Mile Run at 20:00):
10 Chest-to-Bar Pull-ups
10 Dumbbell Thrusters (50/35 lbs)
Every 2 minutes, including at 0:00: perform 40 Double-Unders
At the 20:00 mark:
Begin a 2-mile run
Scaling Notes:
L3: Pull-ups, 40/30 lbs DB Thrusters, penguin jumps for double-unders
L2: Jumping pull-ups, 35/25 lbs DB Thrusters, double-under attempts
L1: Ring rows, 30/20 lbs DB Thrusters, single-unders
Workout Variations
RX (As Prescribed)
10 C2B Pull-ups
10 DB Thrusters (50/35 lbs)
40 Double-Unders every 2 minutes
At 20:00, 2-Mile Run
Intermediate (Scaled)
10 Jumping Pull-ups
10 DB Thrusters (35/25 lbs)
Double-Under attempts or 1–2x single-unders
2-Mile Run or 1.5 miles if needed
Beginner (Accessible)
10 Ring Rows
10 Dumbbell Thrusters (20–30 lbs)
Single-Unders or 20–25 reps
1–1.5 Mile Run or brisk walk
Training Advice
Warm-Up Recommendations
5–10 minutes light cardio (row, bike, or jog)
Shoulder and wrist mobility, light thrusters with empty dumbbells
Pull-up and jump rope preparation
Core activation and light running strides
Movement Standards & Form Cues
Chest-to-Bar Pull-ups / Pull-ups / Ring Rows
Full extension at the bottom
Pull chest to bar or handle
Engage lats and core
Dumbbell Thrusters
Full squat, drive through heels
Press dumbbells overhead, maintain tight core
Double-Unders / Single-Unders
Smooth wrist rotation
Controlled rhythm and jump height
Running
Maintain steady pace
Focus on breathing and stride efficiency
Mindset Preparation
This Hero WOD combines strength, gymnastics, and cardio with timed intervals. Approach the AMRAP with consistent pacing, and respect the pause for double-unders as part of the challenge. Mental focus is as important as physical execution.
Performance Strategy
Rep Breakdown
Pull-ups and thrusters: break into small sets to manage fatigue
Double-unders: perform in manageable clusters, avoid tripping
Pacing Plan
Begin AMRAP at steady pace, conserve energy for the 2-mile run
Use double-under breaks to recover briefly
Maintain consistent effort during run to finish strong
Recovery & Hydration
Hydrate before and during workout if necessary
Stretch shoulders, lats, calves, and hamstrings post-WOD
Refuel with protein and carbohydrates to support recovery