Nate WOD: Strategy and Tips To Conquer The Hero WOD

“Nate” is a CrossFit Hero WOD that tests your endurance and gymnastics capabilities.

You will need to be proficient in 2 of CrossFit’s challenging but regular movements- the handstand push-up and muscle ups.

Like most hero workout, this WOD will test you mentally as well.

By the end, your shoulders will be fatigued and you will have completed a lot of total reps due to the quick transition between rounds.

In this article, we’ll look at what the Nate WOD is, how to warm up and scale “Nate”, and strategies for setting a PR. You can also learn more about Nate Hardy at the end.

What Is Nate Wod?


  • 2 Muscle-Ups
  • 4 Handstand Push-Ups
  • 8 Kettlebell Swings (2/1.5 pood)

Kettlebell swings must be overhead and not the Russian kettlebell swing variation.

Here’s Cody Andersen destroying the Nate WOD in 18.07.

The Nate Wod Strategy

Here are 4 strategies that will help you set a PR on “Nate”:

  1. Play For Minute 12-20- With any 20 minute AMRAP, you run the risk of blowing yourself out if you go out too fast. Look at the clock after each completed round until around minute 8. If you are breathing very heavily, back off a bit.
  2. Pace HSPUs and Muscle Ups– If you are proficient with muscle ups and HSPUs, a round of Nate can be completed in about 45 seconds. That’s a 26 round pace, which means 50+ muscle ups and 100+ handstand pushups. Unless you’re going to the CrossFit Games, that pace is unlikely. Don’t feel like you have to go unbroken on either movement. You shouldn’t fail a set until after the 12-15 minute mark.
  3. “Snatch” Your Swings– If you watch the Nate demo video, you’ll see the coach mention pulling the ketllebell up in front, closer to what a KB snatch looks like. This decreases the space the bell has to travel and is more efficient than a traditional KB swing. Over the course of the workout, it will save time and energy.
  4. Scale Appropriately– Use the scaling options in the next section if you know MUs and HSPUs aren’t going to happen for you.

More WODs for You to Try:
Whitten WOD
Zeus WOD

Sample Warm-up

As this workout is 20 minutes long, do at least 3-5 minutes of light cardio before you do anything else. Some cardio to start is essential for any good CrossFit warm-up.

Mimic the exercises in Nate by doing 3 sets of the following:

  • 5 Pull-Ups
  • 5 Ring Dips
  • 10 Russian Swings, 1 pood
  • :20 second handstand hold

Mobilize your shoulders as needed before beginning the WOD.

The Nate Wod Scaled Versions

Let’s look at some scaling ideas for the exercises in “Nate”:

  • Muscle-Ups- If you can do 1 muscle-up consistently, don’t scale them from the workout. “Nate” is actually a great workout for you to practice them. If, however, you can’t do any, use this muscle up transition exercise with bands and do 2 each round. This progression is preferable to subbing just pull-ups and dips, but you’d prefer that, do 4 each round.
  • Handstand Push-Ups– For someone with a few handstand push-ups in the tank, consider adding a second ab-mat so the distance you have to press is lower. If you can’t do any HSPUs, you have the choice of pike presses, kettlebell presses or regular push-ups. If you’re doing regular push-ups, do 8 each round instead of 4.
  • Kettlebell Swings– The weight may be heavy, so simply scale to 1.5 or 1 pood if needed.

Who Was Nate Hardy?

Nate Hardy was born December 28th, 1978 in Cape Cod, Massachusetts.

He grew up in Washington and Pennsylvania before his family settled in New Hampshire.

He played lacrosse and soccer in high school before joining the Navy right after graduation and becoming a Navy SEAL.

His story is one of an American hero. After being shot by enemy fire, he still managed to kill the enemy fighters while dragging another soldier out of battle.

They died next to one another and are buried side-by-side at Arlington National Cemetery.

Taken from the original posting:

“Chief Petty Officer Nate Hardy was killed Sunday, February 4, 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.”


The Nate WOD will test your endurance and gymnastic capabilities.

Keep in mind that it’s a long workout, so pacing is necessary, as well as appropriate scaling if you need it.

Nate is a good WOD to practice muscle ups if you are still new to them.

For more step-by-step CrossFit Hero WOD guides, click here.

As with any hero workout, remember that you’re doing it for a fallen soldier. Go hard and honor their sacrifice. Good luck!