For time: Kraus: 200-meter run, 30 pull-ups, 30 hand-release push-ups, 4 deadlifts* Rest 30 seconds Scott: 400-meter run, 25 pull-ups, 25 hand-release push-ups, 4 deadlifts* Rest 30 seconds Good: 600-meter run, 20 pull-ups, 20 hand-release push-ups, 4 deadlifts* Rest 30 seconds Cully: 800-meter run, 15 pull-ups, 15 hand-release push-ups, 4 deadlifts* Night Stalkers: 269 step-ups. Deadlifts: 1.5 times bodyweight Wear weight vest.
Primary movement: Ruck Run/Pullups/Step-Ups
Drew is a Hero WOD structured as four named segments - Kraus, Scott, Good and Cully - each combining a run (200/400/600/800 m), descending pull-ups (30/25/20/15), hand-release push-ups (30/25/20/15) and 4 heavy deadlifts at 1.5x bodyweight, with 30 seconds rest between segments, finishing with 269 step-ups ('Night Stalkers') in a weight vest. Each segment honors a fallen soldier. It's a long, story-driven tribute workout: ascending runs, descending gymnastics, heavy pulls and a massive step-up finale.
| Level (Time) | Men | Women |
|---|---|---|
| beginner | 55:00+ | 58:00+ |
| intermediate | 45:00 | 48:00 |
| advanced | 37:00 | 40:00 |
| elite | sub 31:00 | sub 34:00 |
Budget effort across four segments plus the finale - the 269 step-ups take 15-25 minutes on their own. Break pull-ups into 5s from the very first segment (there are 90 total). Hand-release push-ups enforce a dead stop; use it to breathe. Warm up the deadlift beforehand: 1.5x bodyweight for 4 reps mid-workout demands a ready posterior chain. On the step-ups, alternate legs and find a march rhythm; don't stop moving.
Scaled: no vest, pull-ups banded or as ring rows, push-ups from knees, deadlifts at 1x bodyweight, 150 step-ups. Beginner: halve every rep count, deadlift at 0.5x bodyweight, 100 step-ups. Respect the time domain: this should still take 30+ minutes.
Log every result, see your progress over time, and know exactly where you stand.