Browse WODs | wodrudoing

3 rounds of: Burpee for max reps, 1 minute Wall Ball Shot for max reps (20/14 lb) (to 10/9 ft), 1 minute Deadlift for max reps (115/75 lb), 1 minute Medicine-Ball Sit-Up for max reps (20/14 lb), 1 minute Hang Power Clean for max reps (115/75 lb), 1 minute Rest 1 minute

Elevated Push-UpWall Ball ShotRomanian Deadlift+10

For TimeAdvanced~25 min

Run, Hang Squat Clean and Jerk & Weighted Strict Pull-Up

5 rounds for time of: 400-m run 15 hang squat clean and jerks (50/35 lb) (2 dumbbells) 9 weighted strict pull-ups (50/35 lb) (1 dumbbell)

RunDumbbell Hang Clean and PressStrict Pull-Up+4

For TimeAdvanced~20 min

Handstand Hold & Burpee

3 rounds for time of: 3 minutes handstand hold (complete in as few sets as possible) Every 1 minute: 5 burpees, handstand set

Handstand HoldBurpeePlank Hold

For TimeIntermediate~12 min

Squat Snatch & Row

3 rounds for time of: 21-15-9 squat snatches (95/65 lb) 42-30-18 row (calories)

Squat SnatchRowHang Power Snatch+1

AMRAPAdvanced~12 min

Double-Kettlebell Deadlift & Farmers Carry

Complete as many rounds as possible in 12 minutes of: 9 double-kettlebell deadlifts (150/106 lb) 100-ft farmers carry (150/106 lb)

Double-Kettlebell DeadliftFarmers Carry

For TimeIntermediate~15 min

D-Ball Clean & Push-Up

24-21-18-15-12-9-6-3 reps for time of: Medicine-Ball Cleans (20/14 lb) Push-Ups

Medicine-Ball CleanHand-Release Push-UpDumbbell Clean+3

For TimeElite~12 min

Chest-to-Bar Pull-Up & Clean

4 rounds for time of: 25 chest-to-bar pull-ups 5 cleans (245/170 lb)

Chest-to-Bar Pull-UpCleanJumping Pull-Up+1

AMRAPAdvanced~15 min

Shuttle Run & Burpee Bar Muscle-Up

From 0:00-5:00: Shuttle Run for max reps (25 feet down and 25 feet back) From 5:00-10:00: Burpee Bar Muscle-Up for max reps From 10:00-15:00: Shuttle Run for max reps (25 feet down and 25 feet back)

Shuttle RunBurpee Bar Muscle-UpBurpee Jumping Pull-up+1

For TimeIntermediate~15 min

Run

For time: 3000-m run

Run

For TimeAdvanced~15 min

Row, Wall Ball Shot & Muscle-Up

For time: 2000-m row 100 wall ball shots (20/14 lb) (to 10/9 ft target) 20 ring muscle-ups

RowWall Ball ShotRing Row+3

AMRAPIntermediate~15 min

Row, Box Jump & 9 more

In 15 minutes: 100/75-calorie row 30 box jumps (24/20 in) 30 jumping pull-ups 30 kettlebell swings (35/26 lb) 30 lunges 30 knees-to-elbows 30 push presses (45/35 lb) 30 hip extensions 30 wall ball shots (20/14 lb) (to 10/9 feet) 30 burpees 30 double-unders

RowBox Step-UpJumping Pull-Up+13

For TimeIntermediate~12 min

Row, Burpee & Knees-to-Elbows

2 rounds for time of: 50/40-calorie row (40/50-calorie) 40 burpees 30 knees-to-elbows

RowBar-Facing BurpeeToes-to-Bar+5

For TimeIntermediate~12 min

Hand-Release Push-Up & Row

50-35-20 reps for time of: Hand-Release Push-Ups Row (calories)

Hand-Release Push-UpRowDeficit Hand-release Push-up

For TimeIntermediate~8 min

Kettlebell Snatch (Left Arm), Kettlebell Snatch (Right Arm) & Pull-Up

21-15-9 reps for time of: Left-arm Kettlebell Snatches (24/16 kg) Right-arm Kettlebell Snatches (24/16 kg) Pull-Ups

Left-arm Kettlebell SnatchRight-arm Kettlebell SnatchJumping Pull-Up+5

For TimeElite~8 min

Strict Deficit Handstand Push-Up

For time: 30 strict deficit handstand push-ups (3-4 inch deficit)

Strict Deficit Handstand Push-UpStrict Handstand Push-UpPush-Up

AMRAPIntermediate~20 min

Push Jerk (Left Arm), Push Jerk (Right Arm) & 2 more

Complete as many rounds as possible in 20 minutes of: 5 single-arm dumbbell push jerks (50/35 lb) (left arm) 5 single-arm dumbbell push jerks (50/35 lb) (right arm) 10 push-ups 15-calorie row

Single-Arm Dumbbell Push JerkPush-UpRow+2

For TimeAdvanced~12 min

L Pull-Up & Pistol Squat

5 rounds for time of: 15 l pull-ups 30 single-leg squats, 15 per leg, alternating

L Pull-UpSingle-leg SquatKipping L Pull-up+3

For TimeIntermediate~12 min

Air Squat & V-Up

3 rounds for time of: 150-120-90 air squats 50-40-30 V-ups

Air SquatTuck-upV-Up+1