CrossFit's 'Ned' Hero WOD Challenges Endurance & Stamina

CrossFit has released its Workout of the Day (WOD) for July 3, 2026, featuring a Hero WOD named 'Ned'. This workout is designed to test participants' endurance and stamina through a combination of back squats and 1,000-meter rows over seven rounds Source.

The 'Ned' Hero WOD Specs

The 'Ned' workout consists of seven rounds for time, including 11 back squats and a 1,000-meter row. The squat weight is prescribed as bodyweight for advanced athletes. This WOD honors Special Agent Nathan Schuldheiss, who died in service in 2007.

Workout Structure and Stimulus

The workout emphasizes both strength endurance and cardiovascular capacity. Participants are encouraged to maintain a steady pace throughout the long effort, avoiding the temptation to push too hard in the initial rounds. The goal is to complete the 1,000-meter row in five minutes or less per round Source.

For the back squats, a moderate load is suggested, allowing for most sets to be completed in under a minute. CrossFit notes that accumulated fatigue from the rowing will make the back squats progressively more demanding.

Scaling Options for Broader Participation

CrossFit provides two scaling options to make the 'Ned' WOD accessible to a wider range of athletes:

Intermediate Option

The intermediate version reduces the rowing distance and the back squat weight. Athletes perform seven rounds of 11 back squats at three-quarters bodyweight and an 800-meter row.

Beginner Option

The beginner option significantly scales down the volume and intensity. It involves five rounds of 11 back squats with a fixed weight (35-lb barbell for women, 45-lb for men) and a 400-meter row.

These scaling options highlight CrossFit's commitment to inclusivity, allowing individuals of varying fitness levels to participate in the same workout while maintaining the intended stimulus.

Why Hero WODs Matter

Hero WODs like 'Ned' are a cornerstone of CrossFit programming. They serve as a tribute to individuals who have fallen in the line of duty, bringing a powerful emotional and commemorative aspect to the daily workout. For affiliates, these specialized workouts can foster community, drive participation, and offer a meaningful fitness experience that extends beyond physical challenge.

Past participants have posted their times and reflections, with times ranging significantly based on their fitness level and chosen scaling. This publicly shared data offers valuable insights into performance benchmarks and community engagement around specific WODs Source.

Preparing for 'Ned'

CrossFit suggests reviewing resources on proper technique for back squats and rowing to maximize performance and ensure safety. These resources are readily available on the CrossFit website.

For business leaders in the fitness industry, the 'Ned' WOD exemplifies how CrossFit leverages structured, challenging workouts, memorialization, and scalable options to build a strong, engaged community. It demonstrates a successful model for delivering consistent, high-quality programming that resonates with a broad audience.