The Anzac Day public holiday is not like other public holidays. It’s a day of remembrance, reflection, and honouring sacrifice. As Australians, we all embody the Anzac spirit. One way in which our community can collectively do this is by throwing down and finishing a Hero WOD.

The WOD Life has compiled a list of six Australian Hero WODs that you may choose to do to honour a fallen Australian soldier on this very important day.

6 Anzac Day WODs

1. Wood

5 rounds for time

Run 400 meters
10 burpee box jumps (24in/20in)
10 sumo deadlift high pulls (43kg/30kg)
10 thrusters (43kg/30kg)
Rest 1 minute

Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, was assigned to the 2nd Commando Regiment. He was based in Sydney, New South Wales, and died on 23 May 23 2011, in Helmand Province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife, Elvi, his mother, Allison, and his father, David. Donations can be made in his name to the Commando Welfare Trust.

2. Private Lambert

21-15-9 reps

Squat snatch 50kg/35kg
KB swings 32kg/24kg
Buy out 100 double-unders (after 21-15-9 sets)

Matthew Lambert
Image via Australian Government Department of Defence

Private Matthew Lambert was killed during operations in Afghanistan on 22 August 2011. Private Lambert was a member of the Mentoring Task Force — Three and was from the 2nd Battalion, Royal Australian Regiment (2RAR) based in Townsville, North Queensland. Private Lambert is survived by his spouse, parents, and family.

3. Aplin

2o rounds for time

6 strict pull-ups
20 push-ups

Timothy Aplin
Image via Australian Government Department of Defence

PTE Aplin served in the Special Operations Task Group. On 21 June 2010, he sadly passed away in Afghanistan in a helicopter crash. He was 38 years old and had been serving since 1992.

4. Gallagher and McDonald

2 rounds

200m run
16 KB swings (24kg/16kg)
16 pull-ups
16 front squats (50kg/30kg)
200m run
14 KB swings (24kg/16kg)
14 pull-ups
14 front squats (50kg/30kg)
200m run
12 KB swings (24kg/16kg)
12 pull-ups
12 front squats (50/30kg)

gallagher & Mcdonald

PTE Gallagher and LCPL McDonald were serving together with the Special Operations Task Group in Afghanistan when they were tragically killed in a helicopter crash on 30 August 2012.

5. Matthew Locke

AMRAP in 33 minutes

50m farmer’s carry (2 x 24/16kg)
25 dumbbell squats (2 x 24/16kg)
10 burpee pull-ups

Matthew Locke
Image via Australian Government Department of Defence

Sergeant Matthew Locke gave his life to protect others and died from small arms fire on 25 October 2007. He’s a recipient of the Medal for Gallantry, one of Australia’s greatest honours.

6. Scottie

10 rounds for time

10m farmer’s carry (2 x 1.5 pood)
5 strict chin-ups
10m farmer’s carry (2 x 1.5 pood)
5 burpees
5 deadlifts (265/185lb)

Scott James Smith
Image via Australian Government Department of Defence

Corporal Scott James Smith, a member of the Special Operations Task Group, was killed in action on 21 October 2012 in Afghanistan. He had a soft spot for deadlifts and pull-ups. He is survived by his partner, parents, and sister.

The team at The WOD Life expresses our most sincere gratitude to those who have served. You are all true heroes.