6 Rounds For Time: 24 Air Squats, 24 Push-Ups, 24 Walking Lunge Steps, 400 meter Run
Primary movement: Bodyweight/Run
Loredo is a Hero WOD honoring Army Staff Sergeant Edwardo Loredo: 6 rounds for time of 24 air squats, 24 push-ups, 24 walking lunge steps and a 400 meter run. Nothing but bodyweight and running, yet the volume is sneaky - 144 squats, 144 push-ups, 144 lunges and 2.4 km of running. Loredo lives in the 20-30 minute aerobic zone where leg endurance and push-up management determine everything.
| Level (Time) | Men | Women |
|---|---|---|
| beginner | 30:00+ | 32:00+ |
| intermediate | 24:00 | 26:00 |
| advanced | 19:00 | 21:00 |
| elite | sub 16:00 | sub 17:30 |
The push-ups are the only movement that will stop you - break them 12-12 or 8-8-8 from round one. Squats and lunges should be steady, unbroken rhythm work; use them to breathe. Run at a pace you can sustain for all six rounds, and resist surging in round 1. Quad fatigue from lunges accumulates into the runs, so shorten your running stride slightly in the back half.
Scaled: 6 rounds of 16 squats, 16 push-ups (knees ok), 16 lunges, 400 m run. Beginner: 4 rounds of 12-12-12 and a 200 m run. Keep moving continuously; cap at 30 minutes.
Log every result, see your progress over time, and know exactly where you stand.