Badger workout
3 Rounds: 30 Squat Cleans, 30 Pull-ups, 800 m Run
A Hero workout honouring a fallen service member.
Badger is three long rounds of 30 squat cleans, 30 pull-ups and an 800 m run. The bar is moderate, but 90 squat cleans in total will test your legs, lungs and grip in equal measure. It is a Hero workout honouring a fallen service member.
The workout
3 rounds for time of:
- 30 squat cleans (95/65 lb)
- 30 pull-ups
- 800 m run
Time cap: 40 min
Loads the timer ready to go: For Time with a 40:00 cap.
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Needs the latest version of SnapWOD.
Rx loads
Time cap
Most gyms cap Badger at about 40 minutes. If the clock runs out, note how many reps you completed. Change the cap in the app before you start if your gym uses a different one.
Scaling options
- Lighter bar, or power cleans plus front squats if needed.
- Banded pull-ups or ring rows.
- Reduce to 20 reps per round, or run 400 m.
Strategy tips
- Break the cleans into sets of 5 to 10 that you can repeat in every round.
- Use the run to recover your grip and breathing.
- Keep the elbows fast in the clean so tired legs do not have to catch a low bar.
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