Nate is a CrossFit Hero WOD that consists of muscle-ups, handstand push-ups, and kettlebell swings. In this WOD, you’ll end up with a high number of reps for two gymnastics movements that require practice and skill.

The Workout

20-minute AMRAP
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings (2/1.5 pood)

Complete as many rounds as possible (AMRAP) in 20 minutes of two muscle-ups, four handstand push-ups, and eight kettlebell swings. The prescribed kettlebell weight for men is two pood (32 kg). For women, it’s 1.5 pood (24 kg). Your score is the total number of rounds (plus any repetitions from your final uncompleted round).

The History

Nate is one of CrossFit’s Hero WODs. Chief Petty Officer Nate Hardy was a Navy SEAL who was killed in combat on February 4, 2008. This workout is one way you can honor Nate, as well as our other fallen heroes.

Strategy and Pacing

At first, 20 minutes may not seem like a long time. But like many other benchmark WODs, your pacing is important. And if you go out too hard, that fast pace will catch up with you. Find a steady pace and stick with it. Avoid sprinting from one movement to the next.


  • Scale the movements to fit your skill and fitness level. If you “kind of” have muscle-ups, this workout is a great opportunity to practice them. If you’re still in the early stages of learning muscle-ups, then you can sub in pull-ups or modified pull-ups.
  • For handstand push-ups, you can scale by adding one or two abmats below your head. Or, you can modify and scale by replacing the HSPUs with pike push-ups (feet on a box) or regular push-ups.
  • Scale the kettlebells swings by reducing the load.

To learn more about Rhapsody Fitness in Charleston and our range of programs, get in touch with Team Rhapsody today.