Nate Hero WOD: Standards, Scaling & Strategy Guide
Chief Special Warfare Operator Nathan H. Hardy, USN
U.S. Navy SEAL — KIA February 4, 2008, Iraq
Nate is a 20-minute AMRAP of 2 muscle-ups, 4 handstand push-ups, and 8 kettlebell swings at 70/53 lb — one of the most gymnastics-demanding Hero WODs in CrossFit. It honors U.S. Navy SEAL Chief Special Warfare Operator Nathan Hardy. On paper the rep scheme looks short, but the cumulative shoulder, grip, and inverted pressing fatigue builds fast. Nate rewards athletes who manage transitions, scale skill movements honestly, and keep the kettlebell swings crisp enough to reset their breathing instead of compounding panic.
The Story
CSWO Nathan Hardy was killed during combat in Iraq. He is survived by his wife and son. Nate WOD is a 20-minute AMRAP demanding two of the most difficult gymnastics movements in CrossFit — muscle-ups and handstand push-ups — combined with heavy kettlebell swings.
The WOD
Good Scores for Nate
Reference benchmarks across all fitness levels. Use these to set a realistic target before race day.
Beginner
6–9 rounds (scaled)
Intermediate
8–11 rounds
Advanced
12–15 rounds
Elite
16+ rounds
Strategy & Coaching Tips for Nate
Muscle-ups are the governor — manage them from round one
Two muscle-ups per round sounds minimal. Across 12–16 rounds, that is 24–32 muscle-ups under cumulative fatigue. Athletes who burn their false grip and kip efficiency in the first 5 rounds will break down. Singles are acceptable from round 6 onward if needed to maintain round pace.
Break handstand push-ups before technical failure
Nate punishes athletes who chase one extra rep and then spend 20 seconds staring at the wall. If your kip, head position, or lockout starts to deteriorate, break early and preserve momentum. Consistent sets win more rounds than heroic no-reps.
Let the kettlebell swings be the movement that resets your breathing
The swing should feel athletic and repeatable, not like a shoulder grinder. Use the hips, breathe at the top, and keep the set unbroken if possible. The better your swings, the more often you enter the next round without panic.
Generate a personalised Nate prep plan
Customise format, difficulty, and equipment to your level
Open Generator →Scaling Options
RX
20-min AMRAP: 2 muscle-ups, 4 HSPU, 8 KB swings (70/53 lb).
- ›2 muscle-ups
- ›4 HSPU
- ›8 KB swings (70/53 lb)
At-Home
Ring muscle-ups or bar MU. Deficit HSPU against wall. KB or DB swings.
- ›2 ring/bar muscle-ups
- ›4 deficit HSPU (wall)
- ›8 KB/DB swings (heavy)
No Equipment
Replace MU with 4 pull-ups + 4 dips. HSPU against wall. KB swings with heaviest available.
- ›4 pull-ups + 4 dips (=2 MU equiv)
- ›4 HSPU (wall)
- ›8 heavy swings
Beginner
C2B pull-ups + ring dips, pike push-ups, lighter KB.
- ›4 C2B pull-ups + 4 ring dips
- ›4 pike push-ups
- ›8 KB swings (44/35 lb)
Equipment Needed (RX)
Your Nate Scores
Train for Nate
Frequently Asked Questions — Nate
What is the Nate Hero WOD?
20-min AMRAP: 2 muscle-ups, 4 HSPU, 8 KB swings (70/53 lb). It honors Navy SEAL CSWO Nathan Hardy.
What if I can't do muscle-ups?
Scale with 4 pull-ups + 4 ring dips per round, or 3 C2B + 3 ring push-ups. Muscle-ups are a skill — scale intentionally and develop them separately.
How should beginners scale Nate?
A practical beginner version is 2 ring rows + 2 ring dips, 4 pike push-ups, and 8 lighter Russian kettlebell swings. The goal is to preserve the pull, press, and hip-drive pattern without forcing advanced gymnastics under fatigue.
What is a good score for Nate?
Scaled beginners often land around 6–9 rounds. Intermediate athletes usually target 8–11 rounds, advanced athletes 12–15, and elite gymnastics-heavy athletes aim for 16 or more.
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