Chad
1,000 Weighted Box Step-Ups
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The workout (Rx)
For time
- 1,000 box step-ups 20 in, 50 cm
Wear a 45/35 lb (20/16 kg) ruck. Alternate legs freely.
| Rx load | Men | Women |
|---|---|---|
| Ruck | 45 lb (20 kg) | 35 lb (16 kg) |
| Box | 20 in (50 cm) | 20 in (50 cm) |
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Scaling Chad
Keep the intent of the workout and pick the version you can finish moving well.
SC Scaled
For time: 1,000 box step-ups (20 in, 50 cm) Wear a 30/20 lb (14/9 kg) ruck, or no ruck.
Beginner
For time: 500 box step-ups (12 in, 30 cm) No ruck.
Chad times by level
| Level | Typical time |
|---|---|
| Beginner | Over 2:00:00 |
| Intermediate | 1:30:00–2:00:00 |
| Advanced | 1:10:00–1:30:00 |
| Elite | Under 1:10:00 |
Approximate Rx times from community results. Many people do Chad as a group event at a steady pace rather than racing it.
About Chad
Chad honors U.S. Navy SEAL Senior Chief Chad Wilkinson, who served for more than two decades. He died by suicide on October 29, 2018, after living with traumatic brain injuries, blast injuries and post-traumatic stress from many deployments. He trained for a solo climb of Aconcagua by doing 1,000 step-ups with a weighted ruck, and his family shared that story after his death.
The workout is often done as a community event to raise awareness of veteran mental health. If you or someone you know is struggling, in the U.S. you can call or text 988 to reach the Suicide & Crisis Lifeline. Veterans can call 988 and press 1.
Tips for Chad
- Count in blocks, such as 10 sets of 100, and tick them off on a whiteboard. Losing count at step 600 is common.
- Switch your lead leg every 10 or 20 reps so one side doesn't do all the work.
- Stand all the way up on the box each rep, with hips and knees fully open.
- Fit the ruck snugly and high on your back. A loose pack bounces and rubs over an hour or more.
Chad questions
What is the Chad workout?
Chad is 1,000 step-ups onto a 20 in (50 cm) box, for time, wearing a 45 lb (20 kg) ruck for men or 35 lb (16 kg) for women.
Who is Chad named after?
U.S. Navy SEAL Senior Chief Chad Wilkinson, who died on October 29, 2018, after years of living with traumatic brain injuries and post-traumatic stress from his service.
How long does Chad take?
Most people take between 1 and 2 hours at Rx. Under about 70 minutes is elite. It's common to do it at a steady, sustainable pace rather than racing.
How do I scale Chad?
Use a lighter ruck, such as 30/20 lb (14/9 kg), or none at all. A beginner version is 500 step-ups onto a 12 in (30 cm) box without a ruck.
Who's fastest at Chad?
Create the challenge, drop the link in your group chat, and settle it on the leaderboard. No app or account needed to submit a score.