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“Wilhelm Tell”

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Crossfit Basel Hero WOD

1.6K 58
  • For Time
  • 3 Rounds of:
  • 50 Double-Unders
  • 20 Alternating Dumbbell Snatches (30/20 kg)
  • Directly into, 10-8-6 reps of:
  • Thrusters (60/40 kg)
  • Chest-to-Bar Pull-ups
  • Then, perform:
  • 200 meter Dumbbell and Kettlebell Farmer's Walk (DB:30/20 kg, KB: 32/24 kg)
  • Directly into, 20-15-10 reps of:
  • Kettlebell Swings (32/24 kg)
  • Deficit Handstand Push-Ups
  • Then, perform:
  • 200 meter Dumbbell and Kettlebell Farmer's Walk (DB:30/20 kg, KB: 32/24 kg)
  • Directly into:
  • 10 Deadlifts (150/100 kg)
  • 20 Burpees
  • 8 Deadlifts (150/100 kg)
  • 16 Burpees
  • 6 Deadlifts (150/100 kg)
  • 12 Burpees
  • Finally, 3 Rounds of:
  • 50 Double-Unders
  • 20 Alternating Dumbbell Snatches (30/20 kg)

With a running clock, as fast as possible perform the prescribed work. The workout has 7 sections. First section is to perform 3 rounds of the 50 Double-Unders and 20 Alternating Dumbbell Snatches. Then, complete 10 Thrusters and 10 Chest-to-Bar Pull-Ups, to 8 reps of each movement, down to 6 reps. Then, perform a 200 meter Farmer’s Walk with a Dumbbell on one hand and a Kettlebell on the other.

Directly after the walk, complete 20 Kettlebell Swings and 20 Deficit Handstand Push-Ups, to 15 reps of each movement, down to 10 reps. Then, perform the 200 meter Farmer’s Walk for the second time. After the walk, perform the Deadlifts and the Burpees. Finally, complete 3 rounds of 50 Double-Unders and 20 Alternating Dumbbell Snatches.

Score is the time on the clock when the last round of the Alternating Dumbbell Snatches is completed.

Scaled Up Option (Rx+)
The original version of the workout in 2015 included Thrusters at 75/50 kg and Bar Muscle-Ups instead of Chest-to-Bar Pull-Ups:

For Time
3 Rounds of:
50 Double-Unders
20 Alternating Dumbbell Snatches (30/20 kg)

Directly into, 10-8-6 reps of:
Thrusters (75/50 kg)
Bar Muscle-Ups

Then, perform:
200 meter Dumbbell and Kettlebell Farmer’s Walk (DB:30/20 kg, KB: 32/24 kg)

Directly into, 20-15-10 reps of:
Kettlebell Swings (32/24 kg)
Deficit Handstand Push-Ups

Then, perform:
200 meter Dumbbell and Kettlebell Farmer’s Walk (DB:30/20 kg, KB: 32/24 kg)

Directly into:
10 Deadlifts (150/100 kg)
20 Burpees
8 Deadlifts (150/100 kg)
16 Burpees
6 Deadlifts (150/100 kg)
12 Burpees

Finally, 3 Rounds of:
50 Double-Unders
20 Alternating Dumbbell Snatches (30/20 kg)


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namesake photo

Background: This workout is dedicated to Wilhelm Tell (also commonly known as William Tell) who is a folk hero of Switzerland.

According to legend, Tell was an expert marksman with the crossbow who assassinated Albrecht Gessler, a tyrannical reeve of the Austrian dukes of the House of Habsburg positioned in Altdorf, in the canton of Uri. Tell’s defiance and tyrannicide encouraged the population to open rebellion and a pact against the foreign rulers with neighboring Schwyz and Unterwalden, marking the foundation of the Swiss Confederacy.

The workout was created by Coach Ramon Gysin, head coach of CrossFit Basel @crossfitbasel (Münchenstein, Switzerland) to celebrate the birthday of Switzerland on August 1, 2020.

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