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Thacker - Crossfit Workout

For Time - 6 Rounds

Buy-In: 400 meter Run, 50 Double-Unders
26 Burpees
8 Power Cleans - @75/55 kg (165/121 lbs)
4 Shoulder-to-Overheads - @75/55 kg (165/121 lbs)

The Workout description

Execution and Focus

The Thacker hero workout is a demanding series designed to test your cardiovascular endurance and overall strength. It consists of 6 rounds framed around a buy-in of a 400-meter run followed by 50 double-unders. The workout includes 26 burpees, a measure of metabolic intensity, 8 power cleans, which challenge your explosive strength, and 4 shoulder-to-overheads for upper body endurance. This combination not only pushes your physical limits but also emphasizes the need for strategic pacing and efficient movement patterns, making it a formidable challenge for athletes at any level.

Strategy and Finish

To maximize performance in the Thacker hero WOD, begin with a controlled pace during the 400-meter run to set a sustainable rhythm. Aim to complete the double-unders unbroken if possible to maintain momentum. The burpees should be done with fluidity to minimize transition time. For the power cleans, focus on technique to handle the weight efficiently, and approach the shoulder-to-overheads with steady repetitions, taking short breaks as needed. In the final rounds, push through fatigue with a strong mindset, as finishing with speed can significantly improve your overall time on the leaderboard.

Other crossfit Hero workouts

Burpee workout, double under workout, for time workout, Hero WOD, power clean workout, running workout, shoulder to overhead workout

Joseph Grzelak

For Time - 100

100 Kettlebell Swings
2 Burpees at the top of each minute

An image showcasing a crossfit workout, someone performing the crossfit workouts, or to give crossfit workout inspiration

Garrett

3 Rounds for Time

75 Squats

25 Ring Handstand Push-ups

25 L-pull-ups

Elmsy

For Time: 10 Rounds

400 meter Run*
10 Push-Ups
10 Kettlebell Swings
10 Box Jumps
400 meter Run*
*Wear a Weight Vest on the Run

Harvey Harrell

For Time - 10 Rounds

50 Thrusters
45 Air Squats
40 Pull-Ups
35 Box Jumps
30 Toes-to-Bars
25 Hand Release Push-Ups
20 Sit-Ups
15 Burpees
10 Handstand Push-Ups
5 Overhead Squats

Carr 413

For Time: 4 Rounds

7 Power Cleans
6 Bar Over Burpees
413 meter Row

For Time: 4 Rounds

7 calorie Assault Bike
6 Burpee Box Jump Overs
413 meter Row

For Time: 4 Rounds

7 Deadlifts
6 Goblet Squats
413 meter Sandbag Carry

Thomas Holohan

3 Rounds for Time

5 Overhead Squats
10 V-Ups
15 Burpees

Beck Soldo

2 Rounds For Time

6 Squat Clean Thrusters
8 Man Makers
14 Toes-to-Bar Pull-Ups

Devil of Ramadi v3

For Time - 4 Rounds

Buy-In:
100 ft Dumbbell Farmer's Carry
10 Alternating Dumbbell Squat Snatches
10 Deficit Dumbbell Push-Ups
10 calorie Row
10 second L-Sit Hold (On Dumbbells)
10 Toes-to-Bars

Then, 160 Double-Unders

Then,
38 Wall Ball Shots
2 Rope Climbs
5 Deadlifts

Cash-Out:
1915 meter Run.

Hansen

5 Rounds for Time

Kettlebell Swing - 30 reps
30 Burpees
30 Glute-ham Sit-ups

Gale Force

AMRAP 30

20 Box Step-Ups with backpack
23 Burpees-Over-Backpack
19 Air Squats

19 Air Squats (group set)

How do you perform the Thacker workout

Learn how to crush this hero workout

To perform the Thacker hero workout, begin with a 400 meter run to get your heart rate up. Once completed, transition to 50 double-unders to challenge your coordination and cardiovascular endurance.

After that, move on to 26 burpees, ensuring full extension at the top and a smooth transition to the ground. Then, grab your barbell for 8 power cleans, focusing on explosive movement from the ground to the shoulders.

Conclude each round with 4 shoulder-to-overheads, using a strict press or push press technique, keeping your core engaged for stability. Complete a total of 6 rounds for a full-body workout that tests both strength and endurance.

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An image showing someone getting ready to scale the Thacker hero workout

How do you scale the workout

The hero wod "Thacker" can be done by everyone

To scale the Thacker workout effectively, start by adjusting the buy-in. Consider reducing the run distance to 200 meters for beginners or those with limited endurance. For double-unders, opt for 50 single skips or substitute them with 30 jumping jacks.

When it comes to the burpees, aim for 10-15 reps per round or perform them with a step-back instead of a jump. For the power cleans, choose a weight that allows for 8-10 reps with good form; this may mean lowering to 30–40 lbs or 14–18 kg. Finally, modify the shoulder-to-overheads by using a lighter barbell or dumbbells, aiming for 5-6 reps per round to ensure proper technique and safety.

How do you score the WOD

See if you beat your friends in the hero wod "Thacker"

Your score for the Thacker workout is calculated by counting the total number of full rounds you complete, along with any additional reps performed after your last complete round.

Each round consists of a 400-meter run, 50 double-unders, 26 burpees, 8 power cleans, and 4 shoulder-to-overheads. Make sure to keep track of the number of rounds finished, as this is crucial for an accurate score.

For instance, if you complete 5 full rounds and then finish an additional 10 burpees, your final score would be 5 rounds plus 10 additional reps, totaling 5 + 10 = 35 reps overall.

Be sure to maintain your form and pace throughout the workout for the best results.

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An image showing two athletes getting the tips and strategy for the Thacker hero workout

What are the tips and strategy to use

Here is how to gain an edge in the "Thacker"

Approach the Thacker workout with a strategic mindset. Start with a steady pace on the 400-meter run to conserve energy for the rounds ahead. Focus on efficiency during double-unders; if you struggle, switch to single jumps to maintain rhythm.

When performing burpees, pace yourself — consider breaking them into smaller sets if fatigue sets in. For power cleans, use your legs to assist in lifting the weight, minimizing strain on your upper body. It's vital to keep a strong core and maintain form throughout the movement.

During shoulder-to-overheads, prioritize leg drive; this technique helps reduce shoulder fatigue. Keep transitions quick but deliberate to maintain your momentum through all six rounds.

What is a good score for the Thacker workout

Check out how you did in the "Thacker"

A good score for the Thacker workout, which consists of six rounds for time, typically falls within the range of 12 to 15 minutes for elite athletes. This reflects a high level of cardiovascular endurance and strength.

For intermediate athletes, aiming for a completion time of approximately 15 to 18 minutes can indicate solid performance. Advanced participants may target times around 13 to 15 minutes, showcasing their efficiency and skill.

Scores exceeding 18 minutes suggest the need for improved pacing and conditioning, while completing the workout under 12 minutes places an athlete in the elite category. Ultimately, individual performance may vary based on fitness levels and training background.

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An image showing the intended stimulus for the Thacker hero workout

What is the intended stimulus for the Thacker workout

What part of your body is being challenged in the "Thacker"

Thacker is intended to enhance aerobic endurance, explosive power, and muscular stamina through a high-repetition, varied movement structure. The workout incorporates a running segment to elevate heart rate and stimulate cardiovascular adaptations, while the double-unders demand coordination and agility, further taxing the cardiovascular system.

The combination of burpees, power cleans, and shoulder-to-overheads emphasizes full-body engagement, promoting strength and resilience in the upper body, core, and lower body. Athletes should focus on maintaining a steady pace throughout the rounds, minimizing rest to cultivate mental toughness and stamina.

Overall, Thacker serves as a comprehensive test of fitness, demanding both physical and psychological resilience to push through the cumulative fatigue generated by its rigorous demands.

What is the World record for the Thacker workout

What is the fastest time for the "Thacker"

The world record for the Thacker workout, performed "for time," is currently unofficially reported in the CrossFit community. Athletes have recorded impressive times ranging from approximately 12 minutes to 15 minutes. These times reflect elite-level athletes executing the workout efficiently while maintaining proper form.

Completing the six rounds of Thacker, which includes a 400-meter run, 50 double-unders, 26 burpees, 8 power cleans, and 4 shoulder-to-overheads, requires a combination of endurance, strength, and speed.

Competitive athletes strive to finish each round in under two minutes, showcasing their skill and determination. As always, individual scores may vary based on fitness levels and experience.

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Who are we honoring with the hero wod "Thacker"

Why are we doing the "Thacker" workout?

The hero workout "Thacker" is named in honor of U.S. Army Major General David Thacker. He was known for his dedication and service, reflecting the values of determination and perseverance.

This workout is a tribute to those who made sacrifices for their country. It serves as a reminder of the commitment and courage shown by military personnel.

What kind of exercises are in the Thacker hero workout?

Burpee
The burpee is a simple, full-body movement that combines a squat, plank, and jump into one explosive exercise. It’s a staple in nearly every burpee workout thanks to its ability to build cardio endurance, coordination, and mental toughness — fast.
In this workout, burpees spike your heart rate, challenge your engine, and require no equipment. Whether you're doing them over a bar, onto a target, or just flat out, burpees are a true test of grit and conditioning.
Double under
The double under is a jump rope skill where the rope passes under your feet twice per jump, building coordination, speed, and cardiovascular endurance. It’s a popular movement in high-intensity double under workouts, often used to spike heart rate and improve timing under fatigue.
In this workout, double unders challenge your footwork, rhythm, and breathing, making them a key tool for improving overall conditioning. Whether you're linking sets or working on consistency, double unders are a fast-paced way to level up your engine.
shoulder to overhead
The shoulder to overhead movement trains your ability to drive a load from the shoulders to a locked-out position overhead using one of several techniques — strict press, push press, push jerk, or split jerk. It's a staple in any shoulder to overhead workout for building upper body strength, power, and stability.
In this workout, shoulder to overhead challenges your shoulders, triceps, and core, especially under fatigue. It’s a versatile movement that allows athletes to choose the most efficient technique to move weight overhead — depending on the load and intensity.
running
Running is one of the most effective ways to build cardiovascular endurance, leg strength, and mental toughness. A foundational element in many running workouts, it adds intensity and pacing challenges to both short sprints and longer distances.
In this workout, running boosts your engine, footwork, and recovery capacity, especially when paired with strength or skill-based movements. Whether you're hitting meters or minutes, running is essential for building a well-rounded fitness base.
power clean
The power clean is a fast, explosive lift that develops full-body strength, speed, and coordination. A staple in Olympic lifting and functional fitness, it’s central to many high-intensity power clean workouts.
In this workout, power cleans train your hip extension, pulling power, and barbell control, making them ideal for improving athletic performance and barbell cycling. Whether done heavy or for reps, the power clean is key for building functional power and explosiveness.