Ned
7 rounds for time of:
11 back squats
1,000-meter row
♀ Bodyweight barbell
♂ Bodyweight barbell
Compare to 141030.
Post time to comments.
Stimulus and Strategy:
Today, we honor Special Agent Nathan “Ned” Schuldheiss, 27, of Newport, Rhode Island, a civilian assigned to the Air Force Office of Special Investigations, Detachment 204 Offutt Air Force Base, Nebraska, who died Nov. 1, 2007, near Balad Air Base, Iraq, of wounds sustained from an improvised explosive device that struck his vehicle. He is survived by his father, retired Lt. Col. Jeff Schuldheiss; mother, Sarah Conlan; stepfather, Kris Mills; and sister, Erin Dreeszen.
This long workout will challenge both your endurance and stamina. Aim to complete the row in 5 minutes or less each round. Scale the distance to stay within that time domain, or cap each row at 5 minutes.
Choose a moderate back squat load that allows you to complete most, if not all, sets in under a minute. While the weight may feel manageable early on, be mindful that the combination of repeated rowing efforts and accumulating fatigue will make the back squats increasingly demanding as the workout progresses. Focus on maintaining a steady pace throughout and avoid the temptation to push too hard in the early rounds. Consistency will pay off over the course of this longer effort.
Intermediate option:
7 rounds for time of:
11 back squats
800-meter row
♀ ¾-body weight barbell
♂ ¾-bodyweight barbell
Beginner option:
5 rounds for time of:
11 back squats
400-meter row
♀ 35-lb barbell
♂ 45-lb barbell
Resources:
The Back Squat
Rowing
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Comments on 260703
196 Comments
52:59 - Rx’d
Bodyweight = 215 lbs. I was just glad
to finish!
146lb
36:41
Intermediate
Back squat @60kg
Barbell 60kgs
36:15
205 lbs.
75 kg
125lbs
4min row (rowing meter broken)
5rds
30:51
75% (115#)BW squats, 800M rows.
36:25
5 rounds for time of:
11 back squats 35 kg (BW 60kg)
40 Russian KBS
36:00 Rx. BS 195lb (BW195.5lb at the start of the WOD and 191 afterwards!!!! - a total sweat bath) Everything unbroken. Squats times: 0:43/0:58/1:01/1:00/1:04/1:09/1:09. Rowing pace between 1:54 and 2:00. Including transitions the times were: 4:10/4:10/4:05/4:06/4:11/4:10/3:56. Ideally it'd be nice to do this WOD under 35 minutes, but accounting for transitions that would require a stable rowing pace under 1:55 and squat work time under ~50 sec. That'd be tough.
17:09
7 Rds
11 back squats (185lbs)
1,000 M Row
M/42/185
Row>>>2,000m erg bike
41:36
2000 skipping rope.
11 squat 55kgs.
M/48/6’2”/200
43:45 rx
RIP Hero
19:30
20 double dumbbell squat 50 lbs
187 lbs
140 bs
54:35
Not gonna lie, stared at the bar for a bit. Ok. Maybe longer. But unbroken once started.
Row was just under 5:00 each round.
11 pull ups
1000m row
X7
42:35
31:34 7 tours scaled H/F
800 m raw
30 Kg back squat
185 lb male
135 lb barbell
Reps as written
43:30
7 rounds of
16 Kettlebell goblet squat
30 sumo deadlift with high pull-ups
Single 16 kg kettlebell
BW 87.5kg
44:48 RX
Row 4:26-4:36-4:29-4:28-4:30-4:34-4:37)
Body weight 85kg (187lb)
#95 (focusing on full depth)
Had to fan bike to 1.01 mi for a few rounds as big boxer stole the only row. 🤦🏻♂️
1000 m row (29:55)
42:09 total time
https://www.youtube.com/watch?v=cvgUm5apHm4
Hero WOD NED — RX
Time: 29:08
7 rounds:
• 11 back squats @ 230 lbs (bodyweight)
• 1,000-meter row (maximum damper setting)
This one humbled me more than I expected.
Going in, I thought the bodyweight back squats would be the biggest challenge. Instead, rowing 1,000 meters at maximum resistance absolutely torched my legs. By the time I got back to the rack each round, the squats felt much heavier than 230 pounds.
The bright spot was consistency. I completed all seven rounds of back squats unbroken and never had to put the bar down.
It was another brutally hot garage workout—about 95 degrees with high humidity—and this was also the first Hero WOD in my newly rearranged gym. Unfortunately, my camera ran out of storage midway through the workout, so the video cuts off before the finish. The workout, however, did not.
Looking back, I'd probably row just a little more conservatively early to keep my legs fresher for the squats. Even so, I'm pleased with how I managed the barbell under accumulating fatigue.
Sometimes the hardest part of a workout isn't what you expect.
Work out started at about 3:15am in a cruise ship gym when I couldn’t sleep. Staff wanted to kick me out, but I politely resisted. Had to honor a fellow Airman.
Ned, scaled to
5 rounds
11 Squats, 20 (R1) and 22 (remainder) kg DBs
1000m row
22 DB squats
36:30
63/5’8”/166, probably
Way to stand strong against ship staff rules to put in the work & honor a brother! Well done, Jim!
To be clear, 5 rounds, then 22 squats.
18:45 95 lbs.
Ascending weight on the 11 squats to 175#. A lot of breaks.
Excellent work! Keeping good thoughts for you getting off that struggle bus little by little. 💪
190lbs / 39 / M / 5’10”
40:01 RX. Used 200lbs for the back squats which were unbroken.
RIP Ned. Thank you for your service and sacrifice to keep this country free. 🇺🇸
Great job!
45:15
Scaled: 2 rounds
110 strokes on rower
11 back squats @ 205 lbs
BW 200 lbs
Almost 100 degrees in my gym. Legit thought I was passing away
82kg bodyweight
go well, Ned.
Modified 41:03
Team of 2 @ CF Synergistics (w/Vyshnavi)
7 rounds
• 11 Back Squats 75# (5/9 BW) - by each partner
• 800m Row - divided between partners
5:30/5:41/5:54/5:56/6:06/5:58/5:58
Modified intermediate
7 rounds for time of:
11 back squats -- 85lbs
800-meter row
43:11.66
Go heavier on back squats next time.
Did “Eva Strong” with Dad. 28:06 for beginner/intermediate scaling. I used 155lb and Dad used 50lb. I did toes to bar and Dad did hanging knee raises. Dad did 24 singles and I did 12 double unders except I did 3-4 extra sets of 12 in the last round when Dad tripped up. First round Dad did 100m run, I did 200m, and Dad did the final 100m, but after that he was too gassed to start the run so I started each run with 100m and we each ran 2x100 for 400m total.
47/180lb/176cm
5 rounds of:
11 back squats 95 lbs
100 Sumo deadlift high pull 25 lbs
No rower. Subbed sumo deadlift high pull. One round I subbed 60 burpees for the 1000 m row; woof that was a mistake.
39:37 RX @ 80kg/176lbs
Row @ 1000cal/h
Little rest before squats (UB)
41:40 w 115lbs
what is that? the menning of this
7 rounds for time of:
11 back squats- 130#
800-meter row & 1650m assault bike (rounds 2,4,6)
43:03.67
Incredible!
Crushed it Spencer!
Boom! Great way to celebrate Ned’s life and sacrifice.
Rx’d@45 lbs: 13:25
RIP, SA Schuldheiss.
Rx’d @175lbs: 44:37
M/ 43y/ 175lbs/ 68”
Hell yeah, bro!
Great work, CN!
185lbs squat
800m row
40:25
Rest in peace brother.
“I have fought the good fight, I have finished the race, I have kept the faith.”
2 Timothy 4:7
Rest Easy, SA Nathan “Ned” Schuldheiss
Never forgotten 🇺🇸
7RFT: 1000m row, 11 60% BW BS w/100# SB
43:22
Great work!
Way to go, BG!
170 lb
Intermediate Scale, 140# for barbell (bw = 188 today)
36:40
53m/5'10"/190
Great job!
5 RFT: 18:25
11 Back Squat #65 BB
22 cal assault bike
Heavily scaled
I'd call it Beginner+
5 RFT
11 BS (145#, little more than 3/4 BW)
500m row
22:51
That's it, that's all I had today. I'd call it a win though because there was a fair chance I wasn't even gonna train today - almost said f-it but then said 'that's not what you do, you show up'. Not going to try and delve into the why.
RIP Special Agent Schuldheiss!
That leans more Intermediate+ to me. Glad you showed up & hope all is okay, LK! Come join us for some belated birthday cake later! It'll set you right!
Hell yeah, dawg. Good job staying committed. Hard sometimes.
Way to get after it brother!
No need to delve into why. Especially on a hero WOD, we all get it, brother.
135lb
800m row
Rx 152.5 in 40:49
Enough hero WODs already!
Every now and then I'm really thankful to be weak and scrawny.
You’re seemingly neither, sir. Great work.
Excellent!
Amen, CN.
Hero week!
56M
35:06 Intermediate
Scaled a bit
135Ibs Squats
1000m Rows
Time- 46:18
85 Kg 37:26
👊
Nice, Luis!
Fantastic!
Rx @225lbs & with an Assault Elite Rower
40:23
Guess I can just crawl everywhere for the next couple days
Woo baby, that’s moving some mass and ass!
What James said! Put on your bear crawl knee pads, you'll be grand!
Awesome!
185 squats 800m row 7 rounds
48:29
Must be bionic knees!
Wow! Very impressive!
Ouch.
Yes
Leg press🤷🏻♂️
Little extra heavy lifting! Nice one!
Impressive!
#205
51:53
Great!
Used 175# barbell. Time: 42:35. Legs feel like they’re going to fall off!
Great time @ BW+ though, Chris!
Excellent!
Awesome job!
Fast!
Intermediate 36:21
5 rounds. Not mentally tough enough today.
Back at it tomorrow
5 rounds is still a lot of work Bob, no shame. Get after it tomorrow.
Sorry to read you're not 100% but that's still a bunch of hard work & you got it done! Showing up when you feel like you can't is its own triumph.
You’ll be back to hundo, bb , take a beat. It’s tough sometimes.
Still a great job putting in the work, and those 5 rounds are still a significant amount of work to boot!
Beginner option:
5 rounds for time of:
11 back squats
400-meter row
100-lb barbell
21:20
BW @ 72,5kg
32:32
F40 110lbs 4’11”
did intermediate, slightly less than 3/4 bodyweight (would have been 82.5, so rounded down to 80)
completed in 43:32
first time incorporating rower into a workout, my HR got up there, one spike was 200bpm
200bpm!?🐦
Fantastic!
39:05
83KG
🇷🇺
Nicely done!
7 rounds
11 dumbbell squats 140#
1000m row
RIP Ned
Scaled to
7 rnds
1000m row
11 45# kb goblet sits
47:24
M/56/180
I don't have access to my log books for
compare to...
Good work to all of you!
Good job to you too!
Great work, sir
Iron Mike!
RXd at 195 lbs. At the YMCA. This one was a long slow burn.
42:49.
My legs are smoked!
RIP Ned.
👍🏻💦
Nice!
Well done!
Time: 27:15.
Did 7 rounds of 500 m row + 7 squats with 2x25lb dumbbells.
7 rounds 65# bs 11 reps
800m row
5:20 average/round
4:00 row
Tried to stay consistent
7 rounds in 30:44
11 squats 800m row
**145lb back squats
More importantly, thank you Ned for your service and sacrifice
Intermediate
43:22
rx/48:27
59 min Rx (90kg)
Posted at 8:15 when the worked was posted at 8:00...🤔
😅
Can you please share tomorrow's workout in that case? After this weeks programming, I'd like to start mentally preparing now.