← All workouts Named WOD
Nate
Hero WOD in honour of Navy Chief Nate Hardy — low reps, high skill, twenty minutes.
- Format
- AMRAP
- Time cap
- 20 minutes
The workout
As many rounds as possible in 20 minutes:
- 2 Muscle Up
- 4 Handstand Push-ups
- 8 Kettlebell Swings (32 kg)
Nate in Kadence
Kadence ships Nate as a complete workout, not a list entry. The player runs every step with voice cues, counts reps and rounds, keeps the time cap, and writes the result — time or rounds — to your log and to Apple Health. Scale the weight or swap a movement in the builder, and it stays your version.
How the timer and builder work →
Download on the App Store Coming October 2026 to Google Play