Badger CrossFit Workout: How to Tackle this Hero WOD

Badger CrossFit Workout: How to Tackle this Hero WOD

Badger WOD

3 rounds for time:

  1. 30 Squat Cleans (95/65lbs)
  2. 30 Pull-Ups
  3. 800 Meter Run

Your score is the recorded time once you finish the run on the 3rd round

Significance of Hero WODs, including “Badger”

Hero WODs like the Badger CrossFit Workout are essential to the CrossFit community, honouring the brave military personnel and first responders who have made the ultimate sacrifice. These hero WODs pay tribute to the courage and selflessness of our heroes, creating a sense of honour within the CrossFit community.

By participating in Hero WODs like “Badger,” individuals challenge themselves physically and embody the spirit of these fallen heroes. The intense nature of these pull-up workouts pushes participants beyond their limits, allowing them to tap into their inner strength and resilience.

One of the significant benefits of Hero WODs is building a strong sense of community within the CrossFit world. Participants come together to support and encourage one another through these challenging workouts. This camaraderie creates a bond that extends beyond the gym walls, fostering connections between athletes as they push each other toward their goals.

Exploring the “Badger” WOD: Squat Cleans and Pull-ups

Now that you know the significance of Hero WODs, let’s dive into one of the most challenging ones – “Badger.” This workout combines squat cleans and pull-ups to test your strength, endurance, and mental toughness. It’s a gruelling but rewarding experience that pushes you to your limits.

To tackle the “Badger” WOD:

  1. Ensure you have a solid foundation in squat cleans and pull-ups.
  2. Practice proper form and technique to avoid injury and maximize your performance.
  3. Remember, this workout is not for the faint-hearted.

It will push you beyond what you thought possible, but if you stay committed and push through the pain, you’ll become stronger on the other side.

Performing the Squat Clean

Performing the Pull Up

Strap on your lifting shoes, chalk up those hands and give the “Badger” WOD a shot. Challenge yourself to see just how far you can go with pull-ups. Embrace the intensity, embrace the struggle, because we grow physically and mentally through these challenging workouts. You’ve got this!


How often should I do the “Badger” WOD?

Incorporating Hero WODs like “Badger” into your training routine no more than once or twice per week is recommended. These workouts are incredibly demanding on your body, so give yourself enough time to recover.

Can beginners attempt the “Badger” WOD?

While having some experience with squat cleans and pull-ups before attempting “Badger” is essential, beginners can modify this workout by reducing weights or scaling down repetitions. Always listen to your body and adjust accordingly.

What equipment do I need for the “Badger” WOD?

For this workout, you’ll need a barbell with weights for squat cleans and a pull-up bar for pull-ups. You should have chalk, lifting straps, and knee sleeves for added grip and support.

How long does the “Badger” WOD usually take?

The duration of the “Badger” WOD can vary depending on your fitness level. On average, it takes around 20-30 minutes to complete. However, focus less on time and prioritize maintaining proper form throughout the workout.

Can I do the “Badger” WOD at home?

You can adapt the “Badger” WOD for a home workout. If you don’t have access to a barbell or pull-up bar, you can use dumbbells or resistance bands as alternatives. Be creative with your equipment substitutions while maintaining the workout’s intended intensity.

Julie Lim

Julie is an integral part of the writing team at, bringing a unique and refreshing perspective to the world of CrossFit. Before diving into the realm of CrossFit, Julie earned a degree in nutrition science. Her fascination with the interplay between nutrition and physical performance led her to CrossFit.