Scaled Badger
scale Badger
15 power cleans (65/45 lb)
15 ring rows or banded pull-ups
400m run
Hero WODFor Time60 min cap
Badger Hero WOD: Squat Cleans, Pull-Ups & Run — Guide
USAF Staff Sergeant Marc A. Recker
U.S. Air Force — KIA October 26, 2009, Nuristan Province, Afghanistan
Badger is three rounds for time of 30 squat cleans at 95/65 lb, 30 pull-ups, and an 800-meter run, honoring USAF Staff Sergeant Marc Recker. At 90 squat cleans, 90 pull-ups, and 2.4 km of running, Badger demands everything: barbell technique, grip endurance, aerobic capacity, and the mental fortitude to keep moving through a long time domain. Sub-30 minutes is elite. Most athletes should budget 45–55 minutes and focus on preserving squat clean mechanics across all three rounds.
Quick answer
Badger is best used as a benchmark when you can preserve the intended stimulus while scaling movements, load, or total volume to your current level.
The Story
SSgt Marc Recker, nicknamed "Badger," was killed in action in Nuristan. Badger WOD is 3 rounds for time of 30 squat cleans, 30 pull-ups, and an 800-meter run — a high-volume, high-skill workout demanding barbell proficiency, upper body endurance, and aerobic capacity across a long time domain.
The WOD
For Time3 rounds
60-min time cap
Good Scores for Badger
Reference benchmarks across all fitness levels. Use these to set a realistic target before race day.
Beginner
55–70 min
Intermediate
40–55 min
Advanced
30–40 min
Elite
Sub-30 min
Strategy & Coaching Tips for Badger
Break squat cleans into sets of 5–6 from round one
30 squat cleans at 95/65 lb is extremely high volume. Singles are acceptable — most athletes will use singles by round 2. In round 1, attempt sets of 5–6 touch-and-go to build a time buffer. By round 3, fast singles with a 3-second reset are often the only option.
Generate a personalised Badger prep plan
Customise format, difficulty, and equipment to your level
Scale this workoutRelated WODs
Train Badger Without Repeating the Same Benchmark
Generate this WOD
Badger-Inspired WOD
create a similar WOD
30 DB squat cleans (35/20 lb each)
30 pull-ups
800m run
Scaling Options
RX
3 rounds: 30 squat cleans (95/65 lb), 30 pull-ups, 800m run.
- ›30 squat cleans (95/65 lb)
- ›30 pull-ups
- ›800m run
At-Home
DB squat cleans, doorframe pull-ups, outdoor run.
- ›30 DB squat cleans (35/20 lb each)
- ›30 pull-ups
- ›800m run
No Equipment
Squat jumps, inverted rows, run.
- ›30 squat jumps (mimicking clean receiving position)
- ›30 inverted rows
- ›800m run
Beginner
2 rounds: 15 power cleans (65/45 lb), 15 ring rows, 400m run.
- ›15 power cleans (65/45 lb)
- ›15 ring rows or banded pull-ups
- ›400m run
Equipment Needed (RX)
barbellpull-up bar
Your Badger Scores
Loading scores…
Train for Badger
Loading…
Frequently Asked Questions — Badger
What is the Badger Hero WOD?
3 rounds: 30 squat cleans (95/65 lb), 30 pull-ups, 800m run — for time. Honors USAF SSgt Marc Recker.
Can I do power cleans instead of squat cleans?
For scaling purposes, yes. For benchmark purposes, squat cleans are required. Power cleans are significantly faster but do not count as RX Badger.
Other Hero WODs
Hero WOD Strategy Guides
Badger WOD Tips for Better Pacing
Badger WOD tips for smarter pacing, squat clean strategy, and pull-up management. Learn how to approach one of the most deceptive Hero WODs.
Hero WOD Generator for CrossFit Training
Hero WOD generator for CrossFit athletes. Build benchmark-inspired sessions, prep workouts, and hero-style conditioning based on level and equipment.
Related Training Resources
For Time Workout Generator — Complete It as Fast as Possible
Generate For Time workouts — complete a set of movements as fast as possible. The classic race-against-the-clock format. Free WOD generator.
Barbell WOD Generator — Lift Heavy, Move Fast
Generate barbell WODs — cleans, snatches, thrusters, deadlifts combined with conditioning. Full box or garage gym setup. Free WOD generator.
Conditioning Workout Generator — Complete Fitness
Generate conditioning workouts that develop all fitness qualities — strength, cardio, power, and endurance. Complete functional fitness training. Free.
Next Training Tools
Ready to Train Like a Hero?
Generate your WOD, track your score, and push your limits. Free to start — no credit card needed.