3 Rounds For Time: 1000 meter Row, 50 Burpees, 50 Box Jumps (24/20 in), 800 meter Run
Primary movement: Row/Run/Burpees
Small is a Hero WOD honoring Army Staff Sergeant Marc Small: 3 rounds for time of a 1000 m row, 50 burpees, 50 box jumps (24/20 in) and an 800 m run. It is one of the longest benchmark Heroes - typically 35-55 minutes - with 150 burpees buried in the middle of each round's engine work. Small is an ultra-endurance test by CrossFit standards: monostructural volume plus the most universally hated movement in the sport, three times over.
| Level (Time) | Men | Women |
|---|---|---|
| beginner | 50:00+ | 53:00+ |
| intermediate | 42:00 | 45:00 |
| advanced | 35:00 | 38:00 |
| elite | sub 29:00 | sub 32:00 |
This is a 40+ minute event for most - pace the first round like a warm-up. Row at a conversational split, then find a metronomic burpee rhythm (aim for a steady 10-12 per minute rather than bursts). Step down from the box every rep. The run is your recovery; keep it a relaxed shuffle. Eat and hydrate beforehand. The winner of Small is whoever slows down least in round 3.
Scaled: 3 rounds of 750 m row, 30 burpees, 30 box jumps or step-ups, 400 m run. Beginner: 2 rounds of 500 m row, 20 burpees, 20 step-ups, 400 m run. Cap at 50 minutes.
Log every result, see your progress over time, and know exactly where you stand.