Browse WODs | wodrudoing

2,374 workouts

Type

Difficulty

Row, Dumbbell Shoulder Press & Walking Lunge

5 rounds for time of: 500-m row 15 dumbbell shoulder presses 30 walking lunges

RowDumbbell Shoulder PressWalking Lunge+1

Open 16.1

Complete as many rounds as possible in 20 minutes of: 25-ft overhead walking lunge (95/65 lb) 8 bar-facing burpees 25-ft overhead walking lunge (95/65 lb) 8 chest-to-bar pull-ups

Overhead Walking LungeBar-Facing BurpeeBar Muscle-Up+5

AMRAPIntermediate~12 min

Strict Pull-Up, Push-Up & Air Squat

Complete as many rounds as possible in 12 minutes of: 1-2-3-4-5 strict pull-up 2-4-6-8-10 push-up 3-6-9-12-15 air squat

Strict Chest-to-Bar Pull-UpRing Push-UpPistol Squat+6

For TimeAdvanced~4 min

Quarterfinal Test 5

9-6-3 reps for time of: Snatches (185/135 lb) Burpee Box Jump-Overs (30 in)

SnatchBurpee Box Jump-OverBurpee Box Step-over

OtherAdvanced~18 min

Double-Under, Alternating Single-Leg Squat & Hang Clean and Jerk

From 0:00-1:00: Double-Under for max reps From 1:00-2:00: Alternating Single-Leg Squat for max reps From 2:00-3:00: Hang Clean and Jerk for max reps (135/95 lb) From 3:00-5:00: Double-Under for max reps From 5:00-7:00: Alternating Single-Leg Squat for max reps From 7:00-9:00: Hang Clean and Jerk for max reps (135/95 lb) From 9:00-12:00: Double-Under for max reps From 12:00-15:00: Alternating Single-Leg Squat for max reps From 15:00-18:00: Hang Clean and Jerk for max reps (135/95 lb)

Double-UnderAlternating Single-Leg SquatHang Clean and Jerk+2

For TimeAdvanced~18 min

The Quick and the Dead

3-9-15-21-15-9-3 reps for time of: Deadlifts (205/145 lb) Box Jumps (24/20 in)

DeadliftBox JumpBox Step-Up

For TimeIntermediate~8 min

Dumbbell Thruster & Toes-to-Bar

30-20-10 reps for time of: Dumbbell Thrusters (35/25 lb) Toes-to-Bars

Dumbbell ThrusterHanging Knee RaiseKnees-to-Elbows+2

For TimeAdvanced~15 min

Run, Handstand Walk & Power Snatch

For time: 1600-m run 300-ft handstand walk 24 power snatches

RunHandstand WalkPower Snatch+1

LadderAdvanced~10 min

Clean and Jerk

In 10 minutes: 10 clean and jerks (135/85 lb) Rest 1 minute 10 clean and jerks (185/125 lb) Rest 1 minute 10 clean and jerks (225/155 lb) Rest 1 minute Clean and Jerk for max reps (245/165 lb)

Power Clean and Push PressClean and Jerk

For TimeElite~8 min

Parallette Handstand Push-Up & Bar Muscle-Up

21-15-9 reps for time of: Parallette Handstand Push-Ups Bar Muscle-Ups

Box Handstand Push-upJumping Pull-UpHandstand Push-Up+3

For TimeIntermediate~12 min

Row

4 rounds for time of: 500-m row Rest 2 minutes

Row

For TimeAdvanced~30 min

Whitten

5 rounds for time of: 22 kettlebell swings (72/53 lb) 22 box jumps (24/20 in) 400-m run 22 burpees 22 wall ball shots (20/14 lb) (to 10/9 ft)

Kettlebell SwingStep-UpRun+5

StrengthIntermediate~30 min

Power Snatch, Snatch Balance & Squat Snatch

Power Snatch 3-3-3-3-3 Snatch Balance 2-2-2-2-2 Squat Snatch 1-1-1-1-1 Build to heavy for each section.

Muscle SnatchOverhead SquatHang Power Snatch+4

For TimeAdvanced~50 min

Manuel

5 rounds of: Rope Climb for max reps (15 ft, wear 20/14 lb weight vest), 3 minutes Air Squat for max reps, 2 minutes Push-Up for max reps, 2 minutes 400-m run, 3 minutes Rest remainder of 3 minutes after run before next round.

Rope ClimbAir SquatPush-Up+5

For TimeIntermediate~28 min

6 Pack

5 rounds for time of: 30-calorie air bike 25 sit-ups 20 lunges 15 kettlebell swings (60/45 lb) 10 push-ups 5 chest-to-bar pull-ups

Air BikeSit-UpLunge+7

For TimeIntermediate~15 min

Run & Air Squat

3 rounds for time of: 800-m run 80 air squats

RunAir Squat

ChipperElite~30 min

Nunez

For time: 800-m run 60 burpee box jump-overs (20 in) 50 pull-ups 40 front squat from floors (95/65 lb) 600-m run 30 burpee box jump-overs (20 in) 25 chest-to-bar pull-ups 20 front squat from floors (185/125 lb) 400-m run 15 burpee box jump-overs (20 in) 12 bar muscle-ups 10 squat cleans (225/155 lb)

RunBurpee Box Step-overPull-Up+9

StrengthIntermediate~25 min

Deadlift, Hang Power Clean & Power Clean

7 sets for load of: 1 deadlift + 1 hang power clean + 1 power clean Rest 2 minutes Build to a heavy complex

DeadliftHang Power CleanPower Clean

StrengthIntermediate~20 min

Hang Squat Clean & Push Press

7 sets for load of: 4 hang squat cleans + 2 push presses Load progressively across sets Complex performed unbroken

Hang Squat CleanPush PressHang Power Clean+1

For TimeIntermediate~25 min

Bauer

For time: 2 minutes plank hold 13 burpees 18 kettlebell swings (50/35 lb) 31 push-ups 53 goblet squats (50/35 lb) 53 burpees 31 kettlebell swings (50/35 lb) 18 push-ups 13 goblet squats (50/35 lb) 2 minutes wall sit

Plank HoldBurpeeKettlebell Swing+4

ChipperIntermediate~35 min

Ground-to-Overhead with Ruck & Ruck March

40-30-20 reps for time of: Ground-to-Overhead with Rucks (45/30 lb) 1600-m rucks (45/30 lb)

Ground-to-Overhead with RuckRuck

AMRAPIntermediate~20 min

Row, Hip Extension & GHD Sit-Up

Complete as many rounds as possible in 20 minutes of: 25-calorie row 25 hip extensions 25 GHD sit-ups

RowHip ExtensionGHD Sit-Up+3

For TimeIntermediate~35 min

Shuttle Run

10 rounds for time of: 300-m shuttle run (50m out, 50m back, 100m out, 100m back) Rest 2 minutes

Shuttle Run

StrengthIntermediate~35 min

SLIPS & Single-Arm Overhead Squat

In 20 minutes: SLIPS Single-Arm Overhead Squat 3-3-3-3-3-3-3-3-3-3 (Alternate arms each set) Build to a heavy single-arm triple.

SLIPSSingle-Arm Overhead SquatOverhead Squat