Nate
20-Minute AMRAP of Muscle-Ups, HSPU & Swings
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The workout (Rx)
20:00 AMRAPAs many rounds and reps as possible in 20 minutes of
- 2 ring muscle-ups
- 4 handstand push-ups
- 8 kettlebell swings 70/53 lb, 32/24 kg
| Rx load | Men | Women |
|---|---|---|
| Kettlebell | 70 lb (32 kg) | 53 lb (24 kg) |
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Scaling Nate
Keep the intent of the workout and pick the version you can finish moving well.
SC Scaled
As many rounds and reps as possible in 20 minutes of: 4 pull-ups and 4 ring dips 4 pike or box handstand push-ups 8 kettlebell swings (53/35 lb, 24/16 kg)
Beginner
As many rounds and reps as possible in 12 minutes of: 4 ring rows 4 dumbbell shoulder presses 8 kettlebell swings (light)
Nate scores by level
| Level | Typical score |
|---|---|
| Beginner | Under 6 rounds |
| Intermediate | 6–10 rounds |
| Advanced | 11–15 rounds |
| Elite | 16+ rounds |
Approximate Rx rounds from community results. Most people scale the muscle-ups at first.
About Nate
Nate honors U.S. Navy Chief Special Warfare Operator (SEAL) Nate Hardy, who was killed during combat operations in Iraq on February 4, 2008.
The reps per round are low, but two of the three movements are high-skill gymnastics. Nate rewards athletes who can keep hitting muscle-ups and handstand push-ups under fatigue for the full 20 minutes.
Tips for Nate
- Do the muscle-ups as quick singles with a short reset. Missed reps add up fast in a 20-minute AMRAP.
- Break the handstand push-ups into 2 and 2 early, before your shoulders fail completely.
- Use the swings as a rhythm reset, but don't rest on them. They're the fastest part of each round.
Nate questions
What is the Nate workout?
Nate is a 20-minute AMRAP of 2 ring muscle-ups, 4 handstand push-ups and 8 kettlebell swings. The Rx kettlebell is 70 lb (32 kg) for men and 53 lb (24 kg) for women.
Who is Nate named after?
U.S. Navy Chief Special Warfare Operator (SEAL) Nate Hardy, who was killed during combat operations in Iraq on February 4, 2008.
What is a good Nate score?
At Rx, 11 to 15 rounds is an advanced score and 16 or more is elite. If muscle-ups or handstand push-ups are new to you, scale them and compare scaled scores.
How do I scale Nate?
Replace each muscle-up with 2 pull-ups and 2 ring dips, use pike or box handstand push-ups, and lighten the kettlebell. A beginner version runs for 12 minutes with simpler movements.
Who scores highest on Nate?
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.