Hero WOD The Chief: Honoring Navy Leadership
Meta Description:
Hero WOD The Chief honors Navy Chief Petty Officers. Get scaling options, strategy, and tips—read on to tackle this interval-based Hero WOD.
Honoring Navy Chief Petty Officers
Hero WOD “The Chief” celebrates the dedication, leadership, and service of U.S. Navy Chief Petty Officers (CPOs). Since 1893, Chiefs have been recognized for their technical expertise, leadership, and personal example. This WOD honors all past and present CPOs, acknowledging their self-sacrifice, tireless dedication, and devotion to country.
The Workout: Hero WOD “The Chief”
Five 3-Minute AMRAPs in 19 Minutes
AMRAP 3 Example:
3 Power Cleans (135/95 lbs)
6 Push-ups
9 Air Squats
Then rest 1 minute
Repeat for a total of 5 rounds
Scoring: Pick up from where you left off in the previous round. Score total rounds and reps completed.
Scaling Notes:
L3: 115/75 lbs
L2: 95/65 lbs, Box Push-ups
L1: 75/45 lbs, Dumbbell Tricep Extensions
Notes:
This WOD is designed to be uncomfortable and fast-paced.
3-minute intervals push you to move aggressively, followed by 1-minute active rest.
Aim to stay unbroken whenever possible.
Practicing breathing techniques like “box breathing” during rest can help maintain intensity.
Workout Variations
RX (As Prescribed)
3 Power Cleans (135/95 lbs)
6 Push-ups
9 Air Squats
Repeat for 5 rounds per 3-minute AMRAP, with 1-minute rest between AMRAPs
Intermediate (Scaled)
3 Power Cleans (95/65 lbs)
6 Box Push-ups
9 Air Squats
Follow same AMRAP and rest structure
Beginner (Accessible)
3 Power Cleans (75/45 lbs or light dumbbells)
6 DB Tricep Extensions
9 Air Squats
Follow same AMRAP and rest structure
Training Advice
Warm-Up Recommendations
5–10 minutes light cardio (row, bike, or jog)
Barbell or dumbbell warm-up for power cleans
Shoulder, wrist, and hip mobility drills
Bodyweight push-ups, air squats, and core activation
Movement Standards & Form Cues
Power Cleans
Bar close to shins, hips back, explosive extension
Full shrug and pull, finish with elbows high
Push-ups / Box Push-ups
Full range of motion, chest to floor (or box)
Core engaged, body in straight line
Air Squats
Hips back and down, knees tracking over toes
Full depth without compromising posture
Dumbbell Tricep Extensions
Controlled motion, elbows tight
Avoid flaring arms, maintain core stability
Mindset Preparation
This WOD challenges endurance, strength, and mental toughness. Embrace the discomfort of the intervals and focus on controlled intensity. Each 3-minute AMRAP is a sprint; each 1-minute rest is a chance to recover mentally and physically.
Performance Strategy
Rep Breakdown
Break movements into small sets to maintain form (e.g., 1–2 power cleans, 3 push-ups, 4 squats)
Stay consistent to maximize rounds within 3 minutes
Pacing Plan
Move aggressively during the AMRAP, but avoid total failure
Use rest intervals to calm breathing and prepare for the next round
Recovery & Hydration
Light hydration before and during workout as needed
Stretch shoulders, hips, hamstrings, and core post-WOD
Refuel with protein and carbohydrates to recover