Scaled Roy
scale Roy
10 deadlifts (135/95 lb)
15 step-ups (20")
15 ring rows
Hero WODFor Time60 min cap
Roy Hero WOD: 5 Rounds of Deadlifts, Box Jumps & Pull-Ups
Marine Staff Sergeant Roy Tisdale
U.S. Marine Corps — KIA July 8, 2012, Afghanistan
Roy is five rounds for time of 15 deadlifts at 225/155 lb, 20 box jumps at 24/20 inches, and 25 pull-ups, honoring U.S. Marine Staff Sergeant Roy Tisdale. The combination of heavy posterior chain loading with high-rep pulling creates a grip and lower back demand across 75 deadlifts and 125 pull-ups that few workouts match. Roy separates athletes who have developed real strength endurance from those who have conditioned but never lifted seriously — and vice versa.
Quick answer
Roy 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 Roy Tisdale was killed by a gunshot during a training exercise at Camp Leatherneck. Roy WOD is 5 rounds of 15 deadlifts, 20 box jumps, and 25 pull-ups — a high-volume, heavy-load benchmark testing posterior chain strength and pulling endurance.
The WOD
For Time5 rounds
60-min time cap
Good Scores for Roy
Reference benchmarks across all fitness levels. Use these to set a realistic target before race day.
Beginner
50–65 min
Intermediate
35–50 min
Advanced
25–35 min
Elite
Sub-25 min
Strategy & Coaching Tips for Roy
225 lb deadlifts are not light — reset each rep from the floor
225/155 lb is near or above threshold for many athletes. Touch-and-go deadlifts at this load across 75 total reps creates significant lower back fatigue. Reset each rep: release, small breath, re-engage, pull. The extra 1–2 seconds per rep is trivial compared to the cost of lower back failure in round 3.
Break pull-ups before grip fails, not after
25 pull-ups per round = 125 pull-ups total. Grip endurance is the limiter. Plan sets of 8-8-9 or 10-8-7 from round one. By round 4, singles or 5-rep sets are acceptable to keep moving rather than hanging and failing.
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15 DB deadlifts (heavy)
20 box jumps or step-ups
25 pull-ups
Scaling Options
RX
5 rounds: 15 DL (225/155 lb), 20 box jumps (24/20"), 25 pull-ups.
- ›15 deadlifts (225/155 lb)
- ›20 box jumps (24/20")
- ›25 pull-ups
At-Home
DB deadlifts at heavy load, box jumps, doorframe pull-ups.
- ›15 DB deadlifts (heavy)
- ›20 box jumps or step-ups
- ›25 pull-ups
No Equipment
Single-leg RDL, jump squats, inverted rows.
- ›15 single-leg RDL (bodyweight)
- ›20 squat jumps
- ›25 inverted rows
Beginner
3 rounds: 10 DL (135/95 lb), 15 step-ups, 15 ring rows.
- ›10 deadlifts (135/95 lb)
- ›15 step-ups (20")
- ›15 ring rows
Equipment Needed (RX)
barbellboxpull-up bar
Your Roy Scores
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Frequently Asked Questions — Roy
What is the Roy Hero WOD?
5 rounds: 15 deadlifts (225/155 lb), 20 box jumps (24/20"), 25 pull-ups — for time. Honors USMC SSgt Roy Tisdale.
What is a good Roy time?
Sub-25 min is elite, 25–35 min is advanced, 35–50 min is intermediate.
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