Chad 1000x: The 1,000 Step-Up Hero WOD and How to Train For It
One thousand box step-ups. That is the whole workout. No barbell, no clock pressure, no tricks. Chad 1000x is one of the simplest hero WODs ever written and one of the hardest to finish well, and every rep of it exists to keep a promise: that a warrior's name gets remembered and that the conversation about veteran suicide does not go quiet.
The Story Behind Chad 1000x
The workout honors Navy SEAL Senior Chief Chad Wilkinson, who died by suicide on October 29, 2018, after a career of more than two decades and the accumulated toll of traumatic brain injuries and post-traumatic stress. Chad trained step-ups in his garage with a 45 pound ruck to prepare for climbing Aconcagua, the highest peak in the Americas. After his death, his wife Sara turned that garage workout into a movement. Each year around Veterans Day, athletes around the world complete the 1,000 step-ups together, with the official event supporting veteran mental health through the Step Up Foundation. You can read the full story and register at the official CHAD1000X site, and CrossFit maintains the workout on its official hero workout page.
If you or a veteran you know is struggling, support is available right now. In the US, dial 988 and press 1 for the Veterans Crisis Line, or text 838255. Reaching out is a strength move.
Chad 1000x Standards
The prescribed workout is exactly what Chad did in his garage:
| Element | Standard |
|---|---|
| Reps | 1,000 box step-ups, any pacing, any partitioning |
| Box height | 20 inches |
| Load | 45 lb ruck (men) or 35 lb ruck (women) |
| Scaling | Officially encouraged: drop the load, lower the box, or cut the reps. Finishing matters more than the Rx |
Most athletes take well over an hour. Plan for it the way you would plan a long ruck: pacing, fuel, and footwear all matter. If you have done Murph, expect Chad to feel less like a sprint and more like a grind that quietly accumulates in your calves, hips, and mind. It belongs on the same shelf as the other hero WODs: simple to describe, brutal to finish, impossible to forget why you are doing it.
Why Weighted Step-Ups Deserve a Place in Your Training Anyway
Even with no event on the calendar, the loaded step-up is one of the most underrated lower-body builders there is. It trains single-leg strength, glute drive, and ankle and knee stability with almost no technical barrier and very little joint stress compared to jumping or heavy squatting. It also transfers directly to rucking, hiking, stairs under load, and every military school that involves moving uphill with weight. Treadmill fans already know the unloaded version from the viral incline walk; we covered the loaded progression of that in our 12-3-30 with a weighted vest guide.
An 8-Week Chad 1000x Progression
The mistake that ruins most first attempts is treating 1,000 reps as a fitness test instead of an endurance event. Build volume gradually:
Weeks 1 and 2: build the pattern
Two sessions per week of 200 unloaded step-ups on a 20 inch box, broken into sets of 25 to 50. Focus on a full foot on the box, an upright torso, and driving through the heel rather than pushing off the trailing leg.
Weeks 3 and 4: add load, hold volume
Two sessions of 200 to 300 reps with 20 to 25 pounds, one session unloaded for speed. A sandbag over one shoulder, swapped sides every set, works as well as a ruck and builds more midline strength.
Weeks 5 and 6: one big day per week
One session of 400 to 500 reps at 30 to 35 pounds, one short loaded session, one easy unloaded session. Start practicing your fueling: water and carbs every 20 to 25 minutes.
Week 7: peak
A single 600 to 700 rep day at your target load. If that goes well, the full 1,000 is a pacing exercise, not a leap of faith.
Week 8: taper and go
Two light unloaded sessions early in the week, then event day. Break the 1,000 into blocks of 100, rest briefly on a schedule rather than by feel, and change lead legs every 25 reps.
Train the load, not just the legs
Skirmish Training Sandbag
Adjustable from 20 to 40 lb, made in the USA. Shoulder it for step-ups and carries, then build toward the full 45 lb ruck standard. $89.
Shop now →Frequently Asked Questions
How long does Chad 1000x take?
Most athletes finish somewhere between one and two hours. Strong, trained athletes at the full load can go faster, and first-timers scaling the weight sometimes take longer. There is no time cap in the spirit of the event; finishing is the point.
What can I use instead of a ruck?
A weighted vest, a loaded backpack, or a sandbag over the shoulder all work. If you use a sandbag, switch shoulders regularly to keep the load balanced.
Should I do all 1,000 reps unbroken?
No one does. Partition from the start. Blocks of 100 with short planned rests beat grinding to failure early and limping through the back half.
What will be sore afterward?
Calves first, then glutes and hip flexors. Plan an easy week after the event, walk daily, and expect stairs to be humbling for a few days.
When is the official event?
The community event takes place each year around Veterans Day, with athletes participating in gyms and garages worldwide. Check the official CHAD1000X site for this year's date and registration. Training for a military fitness test as well? Benchmark yourself with our free military PT calculators.
