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Military Times Hero WOD

12.8K 165
  • AMRAP in 25 minutes
  • 3, 6, 9, 12, 15, 18, etc. Reps of:
  • Thrusters (95/65 lb)
  • Pull-Ups
  • Over-the-Bar Burpees

Start a 25-minute clock and perform 3 reps of thrusters, pull-ups, and over-the-bar burpees, then perform 6 reps of each movement, then 9 of each, etc. increasing rep count for each movement by 3 until time is up.

Score is the total number of repetitions completed. Rep counts for the end of the first 7 rounds:

Round of 3: 9 reps
Round of 6: 27 reps
Round of 9: 54 reps
Round of 12: 90 reps
Round of 15: 135 reps
Round of 18: 189 reps
Round of 21: 252 reps

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namesake photo

Background: Alex Viola 29, of Keller, Texas, assigned to 3rd Battalion, 7th Special Forces Group (Airborne), Eglin Air Force Base, Fla.; died Nov. 17, 2013 in Kandahar, Afghanistan, of wounds suffered when his unit was attacked with an improvised explosive device while on dismounted patrol. Not only was Alex a hero but he was also a cherished CrossFit Coach.

We first found this workout posted on

See also (related): “Viola” CrossFit Hero WOD (a different WOD for the same man)

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