Nate
A Hero WOD honoring Chief Petty Officer Nate Hardy, a Navy SEAL killed in Iraq in 2008. A gymnastics-heavy AMRAP demanding high skill.
- Format
- AMRAP
- Time cap
- 20 mins
- Level
- advanced
AMRAP
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Open in FizNate is a amrap workout by Fiz, built from 3 movements, with a 20 mins cap. It is set at advanced level.
About Nate
Nate is twenty minutes of two muscle-ups, four handstand push-ups and eight kettlebell swings, for as many rounds as possible. It is a hero workout honouring Chief Petty Officer Nate Hardy, a Navy SEAL killed in Iraq in 2008, and it is one of the most skill-dense benchmarks that exists.
Deliberately tiny sets
Two muscle-ups and four handstand push-ups is an unusual rep scheme, and it is chosen precisely so that a competent athlete never has to break within a round. That turns the workout into a test of how long you can keep repeating a small, high-skill set — which is much harder than it sounds, because muscle-ups do not degrade gracefully. An athlete who can do fifteen muscle-ups fresh may find that doing two of them, thirty times, at minute fourteen, is a different and much more difficult proposition.
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Round rhythm beats round speed
The right approach is to find a repeatable round time and hold it with metronomic consistency, including deliberate rest between rounds rather than within them. Step to the rings, do both muscle-ups, kick up, press four, swing eight, then take ten seconds standing still. That planned pause is what keeps the muscle-ups available at minute eighteen. The kettlebell is heavy for its rep count, so drive with the hips and let the arms be a rope rather than a lever — grip is the resource all three movements are competing for.
What's a good Nate score
Twelve rounds is a strong Nate and elite athletes push past sixteen. Eight to eleven is a good competitive score and most athletes who own muscle-ups land between five and eight. Scale to jumping muscle-ups or a pull-up and dip couplet rather than dropping the movement — and scale the handstand push-ups to a box pike rather than a push-up, because pressing overhead while inverted is the specific capacity this workout is built around.