30 British Hero WODs To Improve Your Overall Fitness

If you are slightly into CrossFit you already know about Murph and DT but there are a plethora of other hero WODs that are underneath the surface. We decided to bring you 30 British Hero WODs to challenge your fitness in new ways.

Hero WODs are workouts dedicated in honour of those who have given their lives in the line of duty, usually military personnel or a first responder.

For this list, we have separated a total of 30 British Hero WODs – 15 “AMRAP” and 15 “For Time” so you can choose according to your desire and time.

Click here to be taken to the “AMRAP” British Hero WODs section.

Click here to jump to the “For Time” British Hero WODs section.

These workouts were designed to test your fitness level in different ways, sometimes as a full-body workout, sometimes focusing on endurance or Olympic lifts. Check them out!

AMRAP British Hero WODs

1 – Orlando

AMRAP in 24 minutes:

• 250-metre row
• 9 pull-ups
• 12 squat cleans (60/40kg)
• 15 push-ups

2 – Remembrance Day

AMRAP in 18 minutes:

• 11 hang power snatch (35/25kg)
• 11 burpees
• 11 thrusters (35/25kg)
• 11 pull-ups

* On the 11^th minute, stand in silence for 1 minute and then carry on with the remainder of the AMRAP.

3 – Brodie – British Hero WODs

AMRAP in 20 minutes:

• 11 pilstols
• 11 renegade rows (35/25lb)
• 3 burpees
• 20 Abmat sit-ups

If you want to scale, you may do squat jumps instead of pistols, push-ups instead of renegade rows, and normal sit-ups instead of Abmat sit-ups. The number of repetitions stays the same, however.

4 – Jimmy

AMRAP in 30 minutes:

• 5 deadlift (120/90lb)
• 7 pull-ups
• 9 press-ups

5 – Manchester

AMRAP in 22 minutes:

• 22 power clean (60/40lb)
• 5 burpee muscle-ups
• 17 box jump over (24/20in)
• 200-metre run

6 – Bondy – British Hero WODs

AMRAP in 20 minutes:

• 6 pull-ups
• 11 burpees
• 24 sit-ups

* wear a weighted vest (20/14lb)

7 – McLaren

AMRAP in 20 minutes:

• 3 thrusters (50% bodyweight)
• 5 box jump
• 7 handrelease press-up

8 – Mead

AMRAP with a partner in 20 minutes:

• 2x 15ft rope climb
• 100-metre fireman carry

9 – Meiktila

AMRAP in 20 minutes:

• 10 pull-ups
• 40 air squats
• 80 double-unders

10 –  Diesel

AMRAP in 31 minutes:

• Clean and Jerk (75/55kg)
• 300-metre run
• 6 kettlebell swings (32/24kg)
• 20 burpees

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11 – Jay – British Hero WODs

AMRAP in 20 minutes:

• 22 air squats
• 12 toes-to-bar
• 9 burpees

12 – CPL SI Miller

Three 6-minute AMRAPS in 20 minutes:

• Buy-in: 800-metre run

Then AMRAP in remaining time:

• 12 front squats (45/30kg)
• 12 pull-ups

* rest 1 minute

With a running clock start the first 6-minute AMRAP with an 800-metre run. The remaining time, perform the front squats and pull-ups. Rest between minutes 6 and 7 then repeat twice more. Score is the total reps completed in the three AMRAPs.

13 – Baz

AMRAP in 30 minutes:

• 30 double-unders
• 8 squat cleans (70/45kg)
• 11 hand release press-ups

14 – Nookie

AMRAP in 20 minutes:

• 7 squat cleans (40/30kg)
• 7 push press (40/30kg)
• 7 back squats (40/30)
• 200-metre run

15 – James Wright

AMRAP in 20 minutes:

• Overhead squat (60/40kg) – 10 points
• Thruster (60/40kg) – 5 points
• Squat clean (60/40kg) – 3 points
• Deadlift (60/40kg) – 1 point

Perform any combination of the prescribed movements as many times as possible to accumulate as many points as possible.

Calculate score by multiplying reps by points for each movement and totalling them all.

Read More: 17 Lesser-Known CrossFit Hero Workouts

For Time British Hero WODs

16 – Jamie

For time:

• 1000-metre row
• 30 pull-ups
• 30 thrusters (40/30kg)
• 1000-metre run

17 – Copey

21-15-9 reps for time:

• Bench press (bodyweight)
• Deadlift (bodyweight)
• Ring dips

18 – Lee Rigby

For time:

• 22 calorie row
• 25 Squat Cleans (42.5/30 kg)
• 22 Double-Unders
• 25 Bar Over Burpees
• 22 Double-Unders
• 25 Push Presses (42.5/30 kg)
• 22 Double-Unders
• 25 Pull-Ups
• 22 calorie Row

19 – Dean

21-15-9 reps for time:

• Pull-ups
• Pistol squats
• Kettlebell swings (32/24kg)

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20 – Felix The Cat

6 rounds for time:

• 9 burpees
• 9 Box Jumps (24/20 in)
• 9 Pull-Ups
• 9 Thrusters (40/20 kg)
• 9 Toes-to-Bars

* wear a weight vest (20/14 lb)

21 – Bolger

5 rounds for time:

• 400-metre run
• 25 air squats

* carry a sandbag (25/15kg) throughout the workout

22 – Nield

For time:

• 400-metre run
• 10 Deadlifts (110/70 kg)
• 1 Rope Climb
• 400 meter Run
• 10 Deadlifts (110/70 kg)
• 2 Rope Climbs
• 400 meter Run
• 10 Deadlifts (110/70 kg)
• 3 Rope Climbs
• 400 meter Run
• 10 Deadlifts (110/70 kg)
• 4 Rope Climbs
• 400 meter Run
• 10 Deadlifts (110/70 kg)
• 5 Rope Climbs

23 – Vijay

50-40-30-20-10 reps for time:

• Burpee pull-ups
• Sit-ups

24 – David Markland

5 rounds for time:

• 5 clean and jerk (60/40kg)
• 20 pull-ups
• 30 push-ups
• 40 sit-ups
• 50 air squats

25 – Gaz

For time:

• 1,000-metre run
• Ground-to-overheads (accumulate 2,000kg)
• 1,000-metre run

The athlete may use any weight for the ground-to-overhead and perform as many reps as necessary to accumulate 2,000kg for the movement. Simply divide 2,000 by the weight of your object to determine how many reps you need to fulfil the amount to reach 2,000kg (round up every time).

For example, if you are using a 60kg object for the ground-to-overheads, you must perform 33.33 reps to get to 2,000kg. Therefore, you round up and must do 34 reps of ground-to-overhead.

To calculate in pounds, divide 4,400 by the weight of your object (also in pounds).

26 – Watson

For time:

• 59 pull-ups
• 23 Push-Ups
• 400 meter Run
• 59 Ground-to-Overheads (20/10 kg)
• 23 Toes-to-Bars
• 400 meter Run
• 59 Wall Ball Shots (20/14 lbs)
• 23 Burpees
• 200 meter Run
• 200 Double Unders
• 200 meter Run
• 23 Burpees
• 59 Wall Ball Shots (20/14 lbs)
• 400 meter Run
• 23 Toes-to-Bars
• 59 Ground-to-Overheads (20/10 kg)
• 400 meter Run
• 23 Push-Ups
• 59 Pull-Ups

There is another CrossFit British Hero WOD dedicated to David Watson. You can check it out here.

27 – Jordan

For time:

• 100 kettlebell swings (24/16kg)
• 100 sit-ups
• 100 air squats
• 100 push-ups

28 – Joseva

15-12-9 reps for time:

• Bench press (bodyweight)
• Deadlift (bodyweight)
• Power clean (bodyweight)

29 – Charlie

For time:

• 100 burpee pull-ups
• 100 double-unders

Note: you must finish all 100 burpee pull-ups before moving on to the double-unders.

30 – Dicko

3 rounds for time:

• 29 push-ups
• 6 Hang Power Cleans (50/35 kg)
• 29 AbMat Sit-Ups
• 6 Push Presses (50/35 kg)
• 29 Pull-Ups
• 6 Overhead Squats (50/35 kg)
• 29 Kettlebell Swings (24/16 kg)

Read More: Kalsu, the hardest WOD ever?