BENCHMARK / HERO WODs

Angie 
Complete in order:
100 pullups
100 pushups
100 situps
100 squats
Murph 
Run 1 mile
100 pullups
200 pushups
300 squats
Run 1 mile
Partition the pullups, pushups, and squats
as needed. Start and finish with a mile
run. If you've got a 20# vest or body
armor, wear it.
Barbara 
Complete 5 rounds, resting 3:00 between
each round:
20 pullups
30 pushups

40 situps
50 squats
Jason 
100 squats
5 muscle­ups
75 squats
10 muscle­ups
50 squats
15 muscle­ups
25 squats
20 muscle­ups
Ryan 
5 rounds of:
7 muscle­ups
21 burpees
Each burpee 12” above max reach
Griff 
Run 800m
Run 400m backward
Run 800m
Run 400m backward
Cindy 
Complete as many rounds as possible in 20
minutes of:
5 pullups
10 pushups
15 squats
Chelsea 
Each minute on the minute for 30 minutes
of:
5 pullups
10 pushups
15 squats
Mary 
Complete as many rounds as possible in 20
minutes of:
5 handstand pushups
10 pistols
15 pullups 
Tabata Something Else

Complete 32 intervals of 20 seconds of work
followed by 10 seconds of rest where the
first 8 intervals are pullups, the second 8
are pushups, the third 8 intervals are
situps, and finally, the last 8 intervals
are squats. There is no rest between
exercises.
JT 
21-­15­-9 reps of:
handstand pushups
ring dips
pushup
Nicole 
Complete as many rounds as possible in 20
minutes of:
Run 400m
Max reps of pullups
Annie 
50-­40-­30­-20­-10 reps of:
double­unders
situps

Death by Pullups

With a continuously running clock do one
pull­up the first minute, 2 pullups the
second minute, 3 pullups the third
minute...continuing as long as you are
able. Use as many sets each minute as
needed.

BODYWEIGHT WODs 

Walking lunge 400m for time
150 burpees for time
 
4 rounds of:
Run 400m
50 squats

100-­75­-50­-25 reps:
situps
flutterkicks (4 count)
Leg levers

(Source: NSC)

50 burpees
jump 12” above max reach each one.

Cumulative L­-hold for total of 5:00. Use
bar, rings, or floor.
Stop timer when you drop out of position.
Record total time it takes to get 5:00.
(Source: NSC)

Crouching Tiger

50 squats
25 pushups
50 pistols
25 fingertip pushups
50 side lunges

25 knuckle pushups
50 walking lunges
25 diamond pushups
(Source: Chad McBroom)

50 flutterkicks
50 situps
Run 400m
100 flutterkicks
100 situps

Run 400m
(Source: NSC)

20-­16­-12­-8­-4 reps of:
One­arm pushups
Pistols
(Source: NSC)

4 rounds of:
50 pushups
50 situps
50 4ct flutterkicks
(Source: NSC)

1 round Tabata sprints (hills if possible)
1 round Tabata bottom­to­bottom squats
There is no rest between exercises.
(Source: Shane Skowron)

As many rounds as possible in 12 minutes
of:
10 pushups
15 situps

20m walking lunge
(Source: Crossfit Alpha)

21-­15­-9 reps of:
lunges (Each leg 1⁄2 rep)
situps
burpees
(Source: Crossfit Alpha)

5 rounds of:
50 mountain climbers (4 count)
25 situps
(Source: Crossfit Alpha)

5 rounds of:
100 jumping jacks
100 mountain climbers
(Source: Crossfit Alpha)

The Prison Workout

burpees: 20­-19­-18 ... 3­-2­-1
walk 25m after each set
(Source: Ken Andes)

Long Cycle Burpees

50 rounds of:
1 squat
1 pushup
1 situp

1 superman
1 tuck jump
(Source: Crossfit Alpha)

5 rounds of:
30 second isometric squat hold
20 squats
30 seconds isometric leaning rest
20 pushups
(Source: Crossfit Alpha)

50 jumping jacks
50 pushups
50 tuck jumps
50 situps

50 mountain climbers(50 each leg)
50 squats
50 jumping jacks
(Source: Crossfit Alpha)

10 rounds of:
30 seconds handstand
30 seconds isometric squat
Score is cummulative time.
(Source: Crossfit Alpha)

Playing with pushups

Run 100m
20 pushups
5 burpees
15 clap pushups
5 burpees
10 chest­slap pushups
5 burpees
5 fingertip pushups
Run 100m
15 pushups
5 burpees
10 clap pushups
5 burpees
10 chest­slap pushups
5 burpees
5 fingertip pushups
Run 100m
10 pushups
5 burpees
10 clap pushups
5 burpees
10 chest­slap pushups
5 burpees
5 fingertip pushups
(Source: John Beieler)

Run 400m
Burpee­Broad Jump 25m
Walking Lunges 25m
Burpee­Broad Jump 25m
Bear Crawl 25m
Burpee­Broad Jump 25m
Walking Lunges 25m
Burpee­Broad Jump 25m
Bear Crawl 25m
Run 400m
(Source: Nick Hoel/Olympic CF)

100 situps
100 flutterkicks (4 count)
100 leg levers
(Source: NSC)

Deck of Cards (Core Variation)

Take a deck of cards, shuffle. Face cards
are 10, Aces are 11, numbered cards as
valued. Flip each card and perform the
movement and the number of reps specified.
Cycle whole deck.

Hearts ­ burpees
Diamonds – mountain climbers (4­ct)
Spades ­ flutterkicks (4­ct)
Clubs ­ situps
Jokers ­ Run 400m
(Source: NSC)

50 burpees
75 flutterkicks (4­count)
100 pushups
150 situps
(Source: STC)

5 rounds of:
10 burpees
20 box/bench jumps
30 pushups
40 squats
50 lunges
(Source: NSC)

4 rounds of:
50 walking lunges
50 squats
Run 400m
(Source: Shane Skowron)

Run 5k , but every 2:00 do 20 pushups and
20 squats.
(Source: Shane Skowron)

3 rounds of:
50 pushups
50 situps
50 squats

5 rounds of:
50 walking lunges
15 handstand pushups

80 squats
10 handstand pushups
60 squats
20 handstand pushups
40 squats
30 handstand pushups
20 squats

4 rounds of:
25 lunges
50 squats

5 rounds of:
100 squats
20 lunges
35 pushups

5 rounds of:
50 squats
30 handstand pushups

2 rounds:
Max pushups 2:00
Max situps 2:00
Max flutterkicks 2:00
Max squats 2:00
(Source: STC)

3 rounds of:
30yd bear crawl
30yd inch worm pushup
30yd burpee jumps
GI Jane 
100 burpee­pullups
(Source: CFHQ)

As many rounds as possible in 20 minutes
of:
15 pullups
30 pushups

45 squats
(Source CFHQ)

Handstand pushups: 15­13­11­9­7­5­3­1
L­pullups: 1­3­5­7­9­11­13­15

3 rounds of:
Run 800m
50 pullups

10 rounds of:
12 burpees
12 pullups

5 rounds of:
15 L­pullups
30 pushups
45 situps

5 rounds of:
25 inverted burpees
25 pullups
25 burpees
(Inverted burpee: Starting supine, kip (or
sit­up and roll) to standing, kick­up to
handstand)

30 handstand pushups
10 pullups
20 handstand pushups
20 pullups

10 handstand pushups
30 pullups

Run 800 meters
40 L pullups
Run 800 meters
40 strict pullups
Run 800 meters
40 kipping pullups

5 rounds of:
50 squats
30 pullups
15 handstand pushups

100 squats
100 pullups
200 pushups
300 squats
100 lunges

Bodyweight Fran

21-­15­-9 reps of:
burpees
pullups

21­-15­-9 reps of:
pullups
pushups
squat jumps to 12” above max reach
(Source: Shane Skowron)

50­-35-­20 rep rounds of:
handstand pushups
pullups

Repeat for 15 minutes:
20 seconds of pullups
20 seconds of situps
20 seconds of squats

100 pullups
200 pushups
300 squats
50 situps

As many rounds as possible in 20 minutes
of:
25 pullups
50 pushups
75 squats 
As many rounds as possible in 20 minutes
of:
25 handstand pushups
50 pistols
75 pullups 
As many rounds as possible in 20 minutes
of:
10 L pullups
20 squats

The Reckoning

Run 1 mile
100 bodyblasters (burpee­pullups­knees­to­
elbows)
Run 1 mile
(Source: Shane Skowron)

Running Tabata Something Else

Tabata pullups, 1 round
Run 1 mile
Tabata pushups, 1 round
Run 1 mile

Tabata situps, 1 round
Run 1 mile
Tabata squats, 1 round
Run 1 mile

For best time.
(Source: NSC)

10­-20­-30 reps of:
squat
handstand pushups
squat
pullups 
Running with Angie

100 pullups
Run 1 mile
100 pushups
Run 1 mile
100 situps
Run 1 mile
100 squats
Run 1 mile
(Source: NSC)

Murph Tribute

Run 1 mile
50 pullups
100 pushups
150 situps
200 squats
Run 1 mile
50 pullups
100 pushups
150 situps
200 squats
Run 1 mile
No partitioning.
(Source: NSC)
Deck of Cards 
Take a deck of cards, shuffle. Face cards
are 10, Aces are 11, numbered cards as
valued. Flip each card and perform the
movement and the number of reps specified.
Cycle whole deck.

Hearts ­ pushups
Diamonds ­ pullups
Spades ­ situps
Clubs ­ squats
Jokers ­ Run 1 mile
(Source: NSC)

5 rounds of:
30 handstand pushups
30 pullups

100 squats
20 handstand pushups
30 pullups

100 squats
9 handstand pushups
200 squats
15 handstand pushups
100 squats
21 handstand pushups

100 L-­pullups

100 squats
40 pullups
80 squats
32 pullups
60 squats
24 pullups
40 squats
16 pullups
20 squats
8 pullups

10 rounds of:
10 pullups
20 pushups
30 squats

As many rounds as possible in 20 minutes
of:
7 handstand pushups
12 L-­pullups

50 squats
50 pullups
50 walking lunges
50 knees-­to­-elbows
5 handstand pushups
50 situps
5 handstand pushups
50 squats
50 pullups

100 squats
25 situps
100 squats
25 situps
100 squats
25 knees­-to-­elbows
100 squats

25 handstand pushups

2 rounds of:
35 squats
35 knees­to­elbows
35 squats
35 situps
35 lunges
35 squats

21­-18­-15-­12­-9­-6-­3 of:
squats
L­pullups
knees­to­elbows

7 rounds of:
35 squats
25 pushups
15 pullups

21­-15-­9 reps of:
Body blasters (burpee­pullup­knees­to­
elbows)
box jump burpees
Belushi burpees (on jump turn 180 degrees)
Burpee Jacks (plank jack to jumping jack)
(Source: Robert Pierce)

3 rounds of:
100 squats
25 L­pullups
30 handstand pushups

5 rounds of:
9 handstand pushups
9 pullups

3 rounds with 2:00 rests between each
round:
50 squats
30 pullups

40 pushups
50 squats

21 pullups
50 squats
21 knees­to­elbows
18 pullups
50 squats
18 knees­to­elbows
15 pullups
50 squats
15 knees­to­elbows
12 pullups
50 squats
12 knees­to­elbows

20 pieces of Angie

20 rounds of:
5 pullups
5 pushups
5 situps

5 squats
(Source: Crossfit PC)

100 squats
21 handstand pushups
30 pullups
100 squats
30 pullups
21 handstand pushups
100 squats

5 rounds of:
20 squats
20 pushups
20 pullups

50­-40-­30-­20-­10 reps
pullups
squat jumps
(Source: Shane Skowron)

Run 1 mile
30 pullups (chest to bar)
60 pushups
(Source: STC)

15 rounds for max reps:
pullups, 30 seconds on / 30 seconds off

100 squats
20 handstand pushups
30 pullups
100 squats
30 pullups
20 handstand pushups
100 squats

Fractured Runny Angie

Run 400 meters
25 pullups
25 pushups
25 situps

25 squats
(Source: Crossfit PC)

150 squats
50 pushups
21 pullups
Run 800 meters
21 pullups

50 pushups
150 squats
(Source: thesealquest.com)

50 L-­pullups
50 handstand pushups
50 pistols
50 knees-­to-­elbows
(Source: Shane Skowron)

3 rounds of:
Run 800m
30 burpees
30 knees­to­elbows
(Source: NSC)

21-­15-­9 reps of:
handstand pushups
Inverted pullups

20 Burpee Pullups
800m Run
20 Burpee Pullups
800m Run

20 Burpee Pullups
(Source: TSQ)

RUNNING WODs

Conversions:
1mi =1.609k 
1mi =5280ft 
1km = 0.621mi 
1k = 1000m 
100 yd = 91.44m 
100m =109.4yd 
Standard outdoor track: 400m
Standard indoor track:  200m
Commonly competed track distances: 100m, 200m, 400m, 800m, 1500m, 3000m, 5000m, 1000m 
 
Common cross country distances:
5k, 6k, 8k, 10k

 
Commonly competed road race distances:
5k, 10k, 12k, 15k, 21.1k (half marathon),
42.2 (marathon)


US military test distances:
1.5 mi – Navy, Air Force, Coast Guard
2 mi   – Army
3 mi   ­ Marine Corps
Other running tests:
40 yd – NFL
12 minutes – Cooper Test for VO2 Max 
Special workouts:

Death by 10 meters

Set up 2 cones 10 meters apart. Each minute
complete one more trip across the cones
until you cannot continue within the
minute.
Tabata run
Sprint 20 seconds, rest 10 seconds, repeat for a total of 8 times. If you have a treadmill, set it to 12% incline and to 30 seconds per mile slower than your 5k pace. For variations, do 10:5x16, 30:20x8, and 40:20x6. 

Hill repeats
2 x 3/4 ­ 1 mile hill repeats holding fastest possible pace without deviating more then 1 minute and recovering 1 min before descending hill easy. Repeat after 1 min recovery at bottom of hill. On treadmill use 7% grade, recover 2 min and repeat 

Run 10k with a 1:00 negative split (second
5k 1:00 faster than the first).
Run 5k, but every 2:00 drop for 20 pushups and 20 squats. 
Task­ priority workouts:
Yasso 800's 
Complete 10x800m sprints, trying to
maintain the same time for each. In between
each interval, jog lightly for the same
amount of time it took you to run the
interval.
Tosh 
3 rounds of: 200m+400m+600m
After each interval, rest the same duration
it took you to run the last interval.


10x100m with 90 second recoveries


6x400m with 120 second recoveries. Don't
deviate more than 3 seconds on times.


2x1000m with 120 second recoveries.


3 rounds of: 100m+200m+400m
After each interval, rest the same duration
it took you to run the last interval.

Time ­priority workouts:

3 rounds of: (20sec on/60sec off, 20sec
on/50sec off, 20sec on/40sec off, 20sec
on/30sec off, 20sec on/20sec off, 20sec
on/10sec off)

4 x 5:00 on, 3:00 off


Two Minute Lactate Flood

120: 60 x 6 or 2 min on 1 minute off x 6


One Minute Hell
1min on, 1 min off, 1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on 20 sec off, 1 min on, 10 sec off, then go back up the ladder... 1 min on, 20 sec off, until you finish with 1 min on, 50 sec off, 1 min on. 

3 rounds of:
30 sec on,30 off,
30 sec on 25 off
30 sec on 20 off, 
30 sec on, 15 off,
30 sec on, 10 off, 
30 sec on, 5 off, 
30 sec on, rest 2:00.

ENDURANCE WODs

Burpee Mile
Cover 1600m through burpees. Your chest must touch the ground on each burpee, and you may jump as far forward as you wish on each jump. The next burpee must be completed precisely where your feet land. I have heard it takes about 700­-800 burpees and 75­-100 minutes for a reasonably fit male. Some have suggested wearing gloves. Scaling to 400m or 800m can be a challenge for those not ready for the full mile. 
(Source: Shane Skowron)
Triple Murph
Complete 3 Murphs in one session (1 mile, 100 pullups, 200 pushups, 300 squats, 1 mile.) First Murph is completed with weighted backpack or flak vest, partitioned 5/10/15. Second Murph is completed without partitions.
Third Murph is partitioned 5/10/15. 
(Source: crossfit.com / Shane Skowron)

The 500 Challenge

500 pullups
500 pushups
500 situps
500 flutter kicks
500 squats
Complete in one session. You may break it up any way you wish.
(Source: TSQ)
1,500 Rep WOD 
10 rounds of:
100 jump ropes
10 burpees
10 situps

10 pushups
10 squats
10 pullups
(Source: Crossfit Houston)

The Longest Mile

400m of burpees
400m walking lunges
400m bear crawl
400m reverse straight­ legged bear crawl
(Source: Shane Skowron)

Painstorm XXIV

Run 100m
50 burpees
Run 200m
100 pushups
Run 300m
150 walking lunges
Run 400m
200 squats
Run 300m
150 walking lunges
Run 200m
100 pushups
Run 100m
50 burpees
(Source: CF London / CF Central Scotland / BrandX CF)
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