De Girls, elke officiële Hero WOD en de klassieke benchmarks. Zoek op naam of beweging, filter op categorie en open een workout voor het voorschrift, de gewichten en de achtergrond. Veertien gidsen gaan dieper in op bewegingsstandaarden, scaling en wat een goede score is.
Gratis, geen affiliate nodig. Houd je PR's bij, zie je progressie in een grafiek en vergelijk Rx en scaled.
295 workouts
The Girls · Op tijd
21-15-9 reps for time of: Thrusters (95/65 lb, 43/30 kg) Pull-ups
The Girls · Op tijd
30 clean and jerks for time (135/95 lb, 61/43 kg)
The Girls · Op tijd
21-15-9 reps for time of: Deadlifts (225/155 lb, 102/70 kg) Handstand push-ups
The Girls · Op tijd
3 rounds for time of: 400m run 21 kettlebell swings (53/35 lb, 24/16 kg) 12 pull-ups
The Girls · Op tijd
21-15-9 reps for time of: Cleans (135/95 lb, 61/43 kg) Ring dips
The Girls · Op tijd
30 snatches for time (135/95 lb, 61/43 kg)
The Girls · Op tijd
For time: 1000m row 50 thrusters (45/35 lb, 20/16 kg) 30 pull-ups
The Girls · Op tijd
150 wall ball shots for time (20/14 lb, 9/6 kg)
The Girls · Op tijd
5 rounds for time of: 400m run 15 overhead squats (95/65 lb, 43/30 kg)
The Girls · Op tijd
50-40-30-20-10 reps for time of: Double-unders Sit-ups
The Girls · AMRAP (rondes + reps)
AMRAP in 20 minutes: 5 pull-ups 10 push-ups 15 air squats
Hero WODs · Op tijd
For time: 1 mile run 100 pull-ups 200 push-ups
Hero WODs · Op tijd
5 rounds for time of: 12 deadlifts (155/105 lb, 70/48 kg) 9 hang power cleans (155/105 lb, 70/48 kg) 6 push jerks (155/105 lb, 70/48 kg)
Benchmarks · Totaal reps
3 rounds of: Wall ball shots (20/14 lb, 9/6 kg) — 1 minute Sumo deadlift high-pull (75/55 lb, 34/25 kg) — 1 minute Box jumps (20 in, 50 cm) — 1 minute
The Girls · Op tijd
For time: 9-7-5 Muscle-ups Snatches (135 / 95 lb.)
The Girls · Op tijd
For time: 100 hang power snatches 100 push presses 100 sumo deadlift high pulls
The Girls · Op tijd
For time: 100 Pull-ups 100 Push-ups 100 Sit-ups
The Girls · Op tijd
5 rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups
The Girls · Op tijd
5 rounds, each for time, of: 20 handstand push-ups 30 deadlifts (95/135 lb.) 40 sit-ups
The Girls · Op tijd
Five rounds for time of: 20 Pull-ups 40 Push-ups 60 Squats
The Girls · AMRAP (rondes + reps)
Every minute on the minute for 30 minutes perform: 5 pull-ups 10 push-ups 15 squats
The Girls · Op tijd
3 rounds for time of: 20 burpees 21 dumbbell snatches 12 dumbbell thrusters
The Girls · Op tijd
5 rounds for time: Run 800 meters 30 kettlebell swings 30 pull-ups
The Girls · Overig
For load: Clean & Jerk 15-12- and 9 reps Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.
The Girls · Totaal reps
Three rounds of: Burpees Power snatch (75 lb.) Box jump (24" box)
The Girls · Op tijd
10 rounds for time of: 3 snatches 3 burpees over the bar
The Girls · Op tijd
5 rounds for time: Run 400 meters 30 box jumps (24 / 20 in.) 30 wall ball shots (20 / 14 lb.)
The Girls · Op tijd
10-9-8-7-6-5-4-3-2-1 reps for time of: 1 ½-bodyweight deadlifts Bodyweight bench presses ¾-bodyweight squat cleans
The Girls · Op tijd
10-9-8-7-6-5-4-3-2-1 reps for time of: Muscle-ups Bodyweight clean and jerks
The Girls · Totaal reps
5 rounds for max reps: Bench press, bodyweight Pull-ups
The Girls · Op tijd
Five rounds for time of: 20 Handstand Push-ups 40 Pull-ups 60 One legged squats, alternating legs
The Girls · Op tijd
50 reps for time of: Burpee Push-up Jumping Jack
The Girls · AMRAP (rondes + reps)
AMRAP 20: 5 Handstand push-ups 10 Pistols 15 Pull-ups
The Girls · Totaal reps
AMRAP 20: Run 400 meters Max reps pull-ups
Hero WODs · Op tijd
For time: 1-mile run 21 clean and jerks 800-meter run
Hero WODs · Op tijd
2 rounds for time of: 24 deadlift 24 box jump 24 wall-ball shot
Hero WODs · Op tijd
7 rounds for time of: 3 forward rolls 5 wall climbs 7 toes-to-bars
Hero WODs · Op tijd
For time: 3 rounds of: 8 burpees 28 air squats
Hero WODs · Op tijd
5 rounds for time of: 31 back squats 12 power cleans
Hero WODs · Op tijd
For time: 25 thrusters 50 box jumps 75 deadlifts
Hero WODs · Op tijd
With a single kettlebell for time: 21 Turkish get-ups, right arm 50 kettlebell swings 21 overhead squats, left arm
Hero WODs · AMRAP (rondes + reps)
Complete as many rounds and reps as possible in 20 minutes of: 5 pull-ups 10 push-ups 15 squats
Hero WODs · Op tijd
3 rounds for time of: 30 squat cleans 30 pull-ups Run 800 meters
Hero WODs · AMRAP (rondes + reps)
Complete as many rounds and reps as possible in 18 minutes of: Run 200 meters 9 deadlifts 6 burpee bar muscle-ups
Hero WODs · Op tijd
3 rounds for time of: 21 deadlifts 15 pull-ups 9 front squats
Hero WODs · Op tijd
For time: 50 burpees 400-meter run 100 push-ups
Hero WODs · Op tijd
5 rounds for time of: 6 deadlifts 6 burpees 5 cleans
Hero WODs · Op tijd
4 rounds for time of: 100-foot overhead walking lunge 30 box jumps 20 wall-ball shots
Hero WODs · Op tijd
3 rounds for time of: 800-meter run 7 deadlifts 10 burpee pull-ups
Hero WODs · Op tijd
10 rounds for time of: Sprint 100 meters 10 pull-ups Sprint 100 meters
Hero WODs · Op tijd
10 rounds for time of: 3 handstand push-ups 6 deadlifts 12 pull-ups
Hero WODs · Op tijd
For time: 10 rope climbs to 15 feet 20 back squats 30 handstand push-ups
Hero WODs · Op tijd
5 rounds for time of: 100-foot bear crawl 100-foot standing broad jump Do 3 burpees after every 5 broad jumps.
Hero WODs · Op tijd
3 rounds for time of: 5 rope climbs to 15 feet 25 back squats
Hero WODs · Op tijd
4 rounds for time of: 400-meter run 24 back squats 24 jerks
Hero WODs · Op tijd
10 rounds for time of: 150-meter run 7 chest-to-bar pull-ups 7 front squats
Hero WODs · Op tijd
2 rounds for time of: 200 double-unders 50 overhead squats 50 pull-ups
Hero WODs · AMRAP (rondes + reps)
As many rounds and reps as possible in 20 minutes of: 5 squat cleans 10 burpees over the bar 15 pull-ups
Hero WODs · Op tijd
For time: 50 walking lunge steps 25 chest-to-bar pull-ups 50 box jumps
Hero WODs · Op tijd
For time: 100 push-ups Run 800 meters 75 push-ups
Hero WODs · Op tijd
21-18-15-12-9-6-3 reps for time of: Squat cleans Double-unders Deadlifts
Hero WODs · Op tijd
For time: 1,000 weighted box step-ups
Hero WODs · Op tijd
For time with a partner: 31 shuttle runs (7 meters down, 7 meters back) Then, 10 rounds for time of:
Hero WODs · Op tijd
For time: Run 10 miles 150 burpee pull-ups Partition the run and burpee pull-ups as needed.
Hero WODs · Op tijd
10 rounds for time of: 10 thrusters 10 ring push-ups
Hero WODs · Op tijd
For time: 800-meter run 50 back squats 50 bench presses
Hero WODs · Op tijd
Hang from a pull-up bar for 6 minutes Each time you drop from the bar, complete: 800-meter run 30 push-ups
Hero WODs · Op tijd
6 rounds for time of: 400-meter sandbag carry 12 push presses 12 box jumps
Hero WODs · Op tijd
2 rounds for time of: 34 push-ups 50-yard sprint 34 deadlifts
Hero WODs · Op tijd
3 rounds for time of: Run 800 meters with an empty barbell 3 rope climbs 12 thrusters
Hero WODs · Totaal reps
5 minutes of: Burpees Then, 5 minutes of: 7 deadlifts
Hero WODs · Op tijd
For time: 50 pull-ups 400-meter run 21 thrusters
Hero WODs · Op tijd
5 rounds for time of: 25-foot double-kettlebell front-rack lunge 9 strict pull-ups 50-foot double-kettlebell overhead carry
Hero WODs · AMRAP (rondes + reps)
Complete as many rounds in 20 minutes as you can of: 30 box jumps 20 push presses 30 pull-ups
Hero WODs · Op tijd
For time: 25 burpees Run 400 meters with a medicine ball 25 weighted pull-ups with a dumbbell
Hero WODs · Op tijd
5 rounds for time of: 12 deadlifts 20 pull-ups 12 clean and jerks
Hero WODs · AMRAP (rondes + reps)
Complete as many rounds and reps as possible in 10 minutes of: 8 toes-to-bars 8 dumbbell thrusters 12 dumbbell walking lunges
Hero WODs · Op tijd
7 rounds for time of: 8 muscle-ups 22-yard farmers carry
Hero WODs · Totaal reps
On a running clock: From 0:00-12:23: Max-reps box step-ups From 12:23-15:00:
Hero WODs · Op tijd
21-15-9-9-15-21 reps for time of: Deadlifts Burpees
Hero WODs · Op tijd
6 rounds for time of: 60 double-unders 30 kettlebell swings 15 burpees
Hero WODs · Op tijd
For time: Run 5K 4 minutes to find 4-rep-max deadlift Run 5K
Hero WODs · Op tijd
For time: (Each round honors one of the heroes who died in the helicopter crash.) Kraus: 200-meter run, 30 pull-ups, 30 hand-release push-ups, 4 deadlifts* Rest 30 seconds
Hero WODs · AMRAP (rondes + reps)
Complete as many rounds as possible in 19 minutes of: 3 muscle-ups 1 shuttle sprint (5 yards, 10 yards, 15 yards) 6 burpee box jump-overs
Hero WODs · Op tijd
For time: Run 1 mile with a medicine ball Then, 8 rounds of: 10 wall-ball shots
Hero WODs · Op tijd
10 rounds for time of: 30 double-unders 15 pull-ups 30 squats
Hero WODs · Op tijd
5 rounds for time of: 15 dumbbell split cleans 21 pull-ups
Hero WODs · Op tijd
100 box step-ups with a weighted backpack Then, 3 rounds of: 800-meter run
Hero WODs · Op tijd
With a partner, 5 rounds for time of: 24 double-unders (each) 19 toes-to-bars (total) 2 clean and jerks (total)
Hero WODs · AMRAP (rondes + reps)
Complete as many rounds and reps as possible in 25 minutes of: 8 handstand push-ups 8 box jumps 1 rope climb to 15 feet
Hero WODs · Op tijd
For time: 2 100-meter shuttle sprints 2 dumbbell squat clean thrusters 4 100-meter shuttle sprints
Hero WODs · Op tijd
With a 60-minute time cap: For time: 2-mile run Then 9 rounds of:
Hero WODs · Totaal reps
On an 18-minute clock for reps: 83 wall-ball shots Then, as many rounds and reps as possible of: 2 power cleans
Hero WODs · Op tijd
For time: 13 bench presses Then, complete as many rounds and reps as possible in 20 minutes of: 7 chest-to-bar pull-ups
Hero WODs · Op tijd
3 rounds for time of: 20 L pull-ups 30 toes-to-bars 40 burpees
Hero WODs · Op tijd
For time: 50 shoulder-to-overheads 50-foot arm-over-arm sled pull
Hero WODs · Op tijd
For time: 1,996-meter row Then, 3 rounds of: 12 power cleans
Hero WODs · AMRAP (rondes + reps)
As many rounds and reps as possible in 30 minutes of: 20 box step-ups with a weighted backpack 23 burpees-over-backpack 19 air squats
Hero WODs · Op tijd
For time: 1-mile run with a medicine ball 60 burpee pull-ups 800-meter run with a medicine ball
Hero WODs · AMRAP (rondes + reps)
On a 21-minute clock: 400-meter run Then, as many rounds and reps as possible of: 10 hand-release push-ups
Hero WODs · Op tijd
3 rounds for time of: 75 squats 25 ring handstand push-ups 25 L pull-ups
Hero WODs · Op tijd
8 rounds for time of: 5 front squat 26 ring push-ups
Hero WODs · Op tijd
5 rounds for time of: 35 kettlebell swings 30 push-ups 25 pull-ups
Hero WODs · Op tijd
For time: 30 clean and jerks Run 1 mile 10 rope climbs to 15 feet
Hero WODs · Op tijd
For time with a partner: 106 deadlifts Then, 7 rounds of: 3 rope climbs
Hero WODs · Op tijd
For time: Run 800 meters Run 400 meters backwards Run 800 meters
Hero WODs · Op tijd
For time: 1-mile weighted run 50 push-ups 50 sit-ups
Hero WODs · Op tijd
5 rounds for time of: 3 cleans 200-meter sprint 20 kettlebell snatches, 10 each arm
Hero WODs · Op tijd
3 rounds for time of: Row 1,000 meters 50 push-ups Run 1,000 meters
Hero WODs · Op tijd
5 rounds, each for time, of: 5 power cleans 10 front squats 5 jerks
Hero WODs · Op tijd
For time: 1,200-meter run 80 box step-overs 40 hand-release push-ups
Hero WODs · Op tijd
5 rounds for time of: 30 kettlebell swings 30 burpees 30 GHD sit-ups
Hero WODs · AMRAP (rondes + reps)
Complete as many rounds as possible in 23 minutes of: 9 chest-to-bar pull-ups 15 power cleans 21 squats
Hero WODs · AMRAP (rondes + reps)
Complete as many rounds as possible in 25 minutes of: 150 double-unders 50 push-ups 15 power cleans
Hero WODs · Op tijd
3 rounds for time of: Run 800 meters 30 dumbbell squat cleans 30 burpees
Hero WODs · Op tijd
For time: Run 2 miles Rest 2 minutes 20 squat cleans
Hero WODs · Op tijd
For time: 100-calorie row 75 thrusters 50 pull-ups
Hero WODs · Op tijd
10 rounds, each for time, of: 5 thrusters 10 pull-ups 100-meter sprint
Hero WODs · Op tijd
30 rounds for time of: 5 wall-ball shots 3 handstand push-ups 1 power clean
Hero WODs · Op tijd
For time: Run 2,000 meters 22 wall-ball shots 22 muscle-ups
Hero WODs · Op tijd
8 rounds for time of: Run 400 meters 15 burpee box jump-overs 10-calorie bike
Hero WODs · AMRAP (rondes + reps)
Complete as many rounds as possible in 45 minutes of: Run 800 meters 80 squats 8 muscle-ups
Hero WODs · Op tijd
9 rounds for time, with a partner, of: 9 bar muscle-ups 11 clean and jerks 50-yard buddy carry
Hero WODs · Op tijd
6 rounds for time of: 30 squats 19 power cleans 7 strict pull-ups
Hero WODs · Op tijd
For time: 1 squat clean 10 parallette handstand push-ups 2 squat cleans
Hero WODs · AMRAP (rondes + reps)
Complete as many rounds and reps as possible in 20 minutes of: 10 push presses 10 kettlebell swings 10 box jumps
Hero WODs · Totaal reps
On a 23:00 clock, for total reps: Minutes 0:00-2:00 Max deadlifts (155/225 lb) Minutes 2:00-21:00
Hero WODs · Op tijd
For time: Run 800 meters 28 kettlebell swings 28 strict pull-ups
Hero WODs · Op tijd
4 rounds for time of: Run 800 meters 40 pull-ups 70 push-ups
Hero WODs · Op tijd
For time: 100 squats 5 muscle-ups 75 squats
Hero WODs · AMRAP (rondes + reps)
Complete as many rounds and reps as possible in 28 minutes of: 9 overhead squats 12 bench presses
Hero WODs · AMRAP (rondes + reps)
Complete as many rounds and reps as possible in 26 minutes of: 10 pull-ups 15 kettlebell swings 20 box jumps
Hero WODs · AMRAP (rondes + reps)
Complete as many rounds and reps as possible in 20 minutes of: 20 overhead squats 20 back squats 400-meter run
Hero WODs · Op tijd
For time: Run 1 mile Row 2K Run 1 mile
Hero WODs · AMRAP (rondes + reps)
Complete as many rounds and reps as possible in 20 minutes of: 9 deadlifts 8 muscle-ups 9 squat cleans
Hero WODs · Op tijd
For time: 1,500-meter row Then, 2 rounds of:
Hero WODs · Op tijd
For time: 30 GHD sit-ups 15 squat cleans 24 GHD sit-ups
Hero WODs · Op tijd
For time: 21 overhead squats 42 pull-ups 15 overhead squats
Hero WODs · Op tijd
For time with a partner: 400-meter run 2 rounds of: 44 dumbbell front squats
Hero WODs · Op tijd
3 rounds for time of: 21 dumbbell snatches, right arm 21 L pull-ups 21 dumbbell snatches, left arm
Hero WODs · Op tijd
For time: 1-mile run Then, 3 rounds of: 30 burpees
Hero WODs · Op tijd
21-15-9 reps for time of: Handstand push-ups Ring dips Push-ups
Hero WODs · Op tijd
30-20-10 reps for time of: Back squats Bench presses Strict pull-ups
Hero WODs · Op tijd
27 rounds for time of: 5 hang power cleans 5 burpees 15 double-unders
Hero WODs · Op tijd
5 rounds for time of: Row 440 meter 10 box jumps 10 deadlifts
Hero WODs · Op tijd
10 rounds for time of: 100-meter sprint 5 burpees 20 sit-ups
Hero WODs · AMRAP (rondes + reps)
With a partner, complete as many rounds and reps as possible in 26 minutes of: 6 deadlifts, each 9 synchronized bar-facing burpees 9 bar muscle-ups, each
Hero WODs · Op tijd
3 rounds for time of: 32 deadlifts 32 hanging hip touches, alternating arms 800m running farmers carry
Hero WODs · Op tijd
4 rounds for time of: 27 box jumps 20 burpees 11 squat cleans
Hero WODs · Op tijd
7 rounds for time of: 11 back squats 10 jerks
Hero WODs · Op tijd
21-18-15-12-9-6-3 reps for time of: Front squats Bar-facing burpees
Hero WODs · AMRAP (rondes + reps)
With a partner, complete as many rounds as possible in 21 minutes of: 30-calorie row 20 burpees over the rower 10 power cleans
Hero WODs · AMRAP (rondes + reps)
Complete as many rounds and reps as possible in 20 minutes of: 5 parallette handstand push-ups 10 toes-to-rings 15 medicine-ball cleans
Hero WODs · Op tijd
5 rounds for time of: 400-meter run 1 deadlift 3 squat cleans
Hero WODs · Op tijd
7 rounds for time of: 6 deadlifts 6 air squats 6 box jumps
Hero WODs · Op tijd
For time: Run 800 meters with a plate 100 toes-to-bars 50 front squats
Hero WODs · Op tijd
For time: 565-meter row or run Then, 7 rounds
Hero WODs · Op tijd
6 rounds for time of: 24 squats 24 push-ups 24 walking lunge steps
Hero WODs · Op tijd
For time: Run 1,000 meters Then, 5 rounds of:
Hero WODs · Op tijd
Wearing a weight vest, 3 rounds for time of: 1K run 10 muscle-ups 100 squats
Hero WODs · Op tijd
For time: Run 400 meters 15 clean and jerks Run 400 meters
Hero WODs · Op tijd
For time: 20 deadlifts Run 400 meters 20 kettlebell swings
Hero WODs · Op tijd
6 rounds for time of: 300-meter shuttle run (50-meters out and back x 6, 100-meters out and back x 3) 16 deadlifts 6 hang power cleans
Hero WODs · Op tijd
7 rounds for time of: Run 400 meters 29 back squat
Hero WODs · Totaal reps
5 rounds of: 3 minutes of rope climbs 2 minutes of squats 2 minutes of push-ups
Hero WODs · Op tijd
3 rounds for time of: 21 pull-ups 15 handstand push-ups 9 thrusters
Hero WODs · AMRAP (rondes + reps)
Complete as many rounds and reps as possible in 20 minutes of: 1 deadlift 10 toes-to-bars 15 bar-facing burpees
Hero WODs · Op tijd
For time, with a partner: 2,000-meter row 100 bodyweight deadlifts 50 thrusters
Hero WODs · Op tijd
For time: 16 deadlifts 16 hang power cleans 16 push presses
Hero WODs · Op tijd
4 rounds for time of: Run 800 meters 49 push-ups 49 sit-ups
Hero WODs · Op tijd
For time, with a partner: Buy-in: Each partner completes a 56-second handstand hold or wall sit Then, each athlete completes: 56 burpees
Hero WODs · Op tijd
13 rounds for time of: 8 strict pull-ups 26 box step-ups 21 burpees
Hero WODs · Op tijd
For time in teams of 3: 2,000-meter row 14 dumbbell thrusters 34 kettlebell swings
Hero WODs · Op tijd
3 rounds for time of: 9 muscle-ups 15 burpee pull-ups 21 pull-ups
Hero WODs · AMRAP (rondes + reps)
As many rounds as possible in 30 minutes of: 5 deadlifts 13 push-ups 9 box jumps
Hero WODs · Op tijd
For time: 20 muscle-ups 25 lowers from an inverted hang on the rings, slowly, with straight body and arms 30 ring handstand push-ups
Hero WODs · Op tijd
3 rounds for time of: Run 800 meters 50 back extensions 50 sit-ups
Hero WODs · Op tijd
5 rounds for time of: 800-meter run 23 back squats 13 deadlifts
Hero WODs · Op tijd
5 rounds for time of: 50 barbell step-ups 15 cleans 50 barbell step-ups
Hero WODs · Op tijd
7 rounds for time of: 10 dumbbell hang split snatches, right arm 1 rope climb to 15 feet 10 dumbbell hang split snatches, left arm
Hero WODs · AMRAP (rondes + reps)
Complete as many rounds in 20 minutes as you can of: 1 rope climb to 15 feet Run 400 meters Max-rep handstand push-ups
Hero WODs · Op tijd
50-40-30-20-10 reps for time of: Wall-ball shots Box jumps Kettlebell swings
Hero WODs · Op tijd
5 rounds for time of: Run 400 meters 30 GHD sit-ups 15 deadlifts
Hero WODs · Op tijd
For time: Run 1,000 meters 710-meter plate carry Then,
Hero WODs · AMRAP (rondes + reps)
Complete as many rounds as possible in 20 minutes of: 2 muscle-ups 4 handstand push-ups 8 kettlebell swings
Hero WODs · Op tijd
7 rounds for time of: 11 back squats 1,000m row Bodyweight back squats
Hero WODs · Op tijd
12 rounds for time of: 10 dumbbell hang squat cleans 6 handstand push-ups on dumbbells
Hero WODs · Op tijd
10 rounds for time of: 200-meter farmers carry 10 weighted pull-ups 20 dumbbell alternating power snatches
Hero WODs · Op tijd
For time: 26 barbell back-rack step-ups Then, 3 rounds of: 17 power cleans
Hero WODs · Totaal reps
8 minutes to complete: 1-mile run Max reps deadlifts Then, 10 minutes to complete:
Hero WODs · Op tijd
For time: 800m run 60 burpee box jump overs 50 pull-ups
Hero WODs · Op tijd
For time: 10 handstand push-ups 15 deadlifts 25 box jumps
Hero WODs · Op tijd
7 rounds for time of: 300-meter jog 10 left-arm dumbbell thrusters 10 right-arm dumbbell thrusters
Hero WODs · Op tijd
For time: 10 thrusters 15 bar-facing burpees 20 thrusters
Hero WODs · AMRAP (rondes + reps)
Complete as many reps as possible in 15 minutes of: 1 back squat, 1 shoulder press, 1 deadlift 2 back squats, 2 shoulder presses, 2 deadlifts 3 back squats, 3 shoulder presses, 3 deadlifts
Hero WODs · Op tijd
7 rounds for time of: 11 deficit handstand push-ups 1,000m run
Hero WODs · Op tijd
5 rounds for time with a partner of: 1,000-m row 200-m DB farmers carry 50-m single-DB waiters walk, right arm
Hero WODs · Op tijd
For time: Run 800 meters with a plate Then, 14 rounds of: 5 strict pull-ups
Hero WODs · Op tijd
5 rounds for time of: 50 double-unders 35 knees-to-elbows 20-yard overhead walk
Hero WODs · Op tijd
7 rounds, each for time, of: 100-meter sprint 19 kettlebell swings 10 burpee box jumps
Hero WODs · AMRAP (rondes + reps)
Complete as many rounds as possible in 20 minutes of: 10 chest-to-bar pull-ups 10 dumbbell thrusters Stop and perform 40 double-unders every 2 minutes, including at 0:00.
Hero WODs · Op tijd
3 rounds for time of: 5 front squats 18 pull-ups 5 deadlifts
Hero WODs · Op tijd
5 rounds for time of: 20 thrusters 10 strict ring dips 20 push-ups
Hero WODs · Op tijd
For time: Run 400 meters 12 burpee bar muscle-ups 15 squat snatches
Hero WODs · Op tijd
5 rounds for time of: 10 back squats 10 deadlifts 400-meter sprint
Hero WODs · AMRAP (rondes + reps)
Complete as many rounds as possible in 12 minutes of: 12 box jumps 6 thrusters 6 bar-facing burpees
Hero WODs · Op tijd
4 rounds for time of: 8 deadlifts 16 burpees 3 rope climbs to 15 feet
Hero WODs · Op tijd
For time: 75 power snatches
Hero WODs · AMRAP (rondes + reps)
Complete as many rounds as possible in 20 minutes of: 6 deadlifts 7 burpee pull-ups 10 kettlebell swings
Hero WODs · Op tijd
7 rounds for time of: 400-meter run 21 walking lunges 15 pull-ups
Hero WODs · Op tijd
5 rounds for time: 400-m run 7 strict pull-ups 7 strict handstand push-ups
Hero WODs · Op tijd
For time: 13 squat snatches Then, 10 rounds of: 10 pull-ups
Hero WODs · AMRAP (rondes + reps)
Complete as many rounds as possible in 20 minutes of: 10 pull-ups 5 dumbbell deadlifts 8 push presses
Hero WODs · Op tijd
For time: Run 1.5 miles 150 burpees Run 1.5 miles
Hero WODs · Op tijd
5 rounds for time of: Run 800 meters 5 rope climbs to 15 feet 50 push-ups
Hero WODs · AMRAP (rondes + reps)
Complete as many rounds as possible in 25 minutes of: 8 freestanding handstand push-ups 1 L-sit rope climb to 15 feet
Hero WODs · AMRAP (rondes + reps)
Complete as many rounds as possible in 30 minutes of: 50-yard swim 10 push-ups 15 squats
Hero WODs · Op tijd
4 rounds for time of: 200m run 11 thrusters 200m run
Hero WODs · Op tijd
5 rounds for time of: 15 deadlifts 20 box jumps 25 pull-ups
Hero WODs · Op tijd
5 rounds for time of: 7 muscle-ups 21 burpees
Hero WODs · Op tijd
For time as a 3-person team: 1,065-foot versa climb or 1,065-m row or ski Then, 10 rounds of:
Hero WODs · Op tijd
For time: 1,600-meter run Then, 4 rounds of:
Hero WODs · Op tijd
7 rounds for time of: 18 dumbbell hang squat cleans 18 pull-ups 10 power cleans
Hero WODs · Totaal reps
Three rounds for reps of: 1 minute of squat cleans 1 minute of 20-foot shuttle sprints 1 minute of deadlifts
Hero WODs · Op tijd
For time: Run 800 meters Then, 2 rounds of:
Hero WODs · AMRAP (rondes + reps)
Complete as many rounds and reps as possible in 11 minutes of: 5 deadlifts 18 wall-ball shots 17 burpees over the bar
Hero WODs · Op tijd
10 rounds for time of: 11 chest-to-bar pull-ups 22 front squats
Hero WODs · Op tijd
For time: Run 1.5 miles Then, 8 rounds of: 19 pull-ups
Hero WODs · Op tijd
For time: 50 strict pull-ups 100 hand-release push-ups Run 5K
Hero WODs · Op tijd
7 rounds for time of: 11 deadlifts 100-meter sprint Bodyweight deadlifts
Hero WODs · Op tijd
For time: Run 5 miles Run in 5-minute intervals, stopping after each to perform 50 squats and 50 push-ups before beginning the next 5-minute run interval.
Hero WODs · Op tijd
9 rounds for time of: 7 squat cleans 8 burpee box jumps
Hero WODs · AMRAP (rondes + reps)
Complete as many rounds as possible in 20 minutes of: 1 rope climb to 15 feet 5 burpees 200-meter run
Hero WODs · Op tijd
3 rounds for time of: Row 1,000 meters 50 burpees 50 box jumps
Hero WODs · Op tijd
For time: Run 6K 60 burpee pull-ups If you’ve got body armor or a 30-lb vest, wear it.
Hero WODs · Op tijd
For time: 100 thrusters 100 chest-to-bar pull-ups Run 6 miles
Hero WODs · Op tijd
30-25-20-15-10-5 reps of: GHD sit-ups Back extensions Knees-to-elbows
Hero WODs · Op tijd
8 rounds for time of: 600-meter run 11 weighted pull-ups 11 walking lunges with two kettlebells
Hero WODs · Op tijd
5 rounds for time of: 100-meter sprint 10 squat clean thrusters 15 kettlebell swings
Hero WODs · Op tijd
For time: 10 bench presses 10 strict pull-ups Max-set thrusters
Hero WODs · Op tijd
15-12-9-6-3 reps for time of: Power cleans Pull-ups Front squats
Hero WODs · Op tijd
For time: 800-meter single-arm barbell farmers carry, weight 1 31 toes-to-bars 31 push-ups
Hero WODs · Op tijd
4 rounds for time of: 400-meter run 5 burpee muscle-ups
Hero WODs · Op tijd
For time: 1-mile run 100 push-ups 100-meter bear crawl
Hero WODs · Op tijd
For time: 66 deadlifts 66 box jump 66 kettlebell swings
Hero WODs · Op tijd
5 rounds, each for time, of: 7 squat cleans 7 shoulder-to-overheads 7 burpee chest-to-bar pull-ups
Hero WODs · Op tijd
7 rounds for time of: 7 handstand push-ups 7 thrusters 7 knees-to-elbows
Hero WODs · Op tijd
10 rounds for time of: 1 rope climb to 15 feet 29 back squats 10-meter barbell farmers carry
Hero WODs · AMRAP (rondes + reps)
On a 25-minute clock: 1.5-mile run Then, in the remaining time, complete as many rounds and reps as possible of: 11 chest-to-bar pull-ups
Hero WODs · Op tijd
For time as a 3-person team: 2,364-meter row Then, 10 rounds of:
Hero WODs · AMRAP (rondes + reps)
Complete as many rounds and reps as possible in 20 minutes of: 8 strict pull-ups 8 box jumps 12 kettlebell swings
Hero WODs · AMRAP (rondes + reps)
Complete as many rounds as possible in 25 minutes of: 7 muscle-ups 11 thrusters 14 toes-to-bars
Hero WODs · Op tijd
For time: 21 thrusters 12 rope climbs 15 thrusters
Hero WODs · AMRAP (rondes + reps)
Complete as many rounds and reps as possible in 25 minutes of: 3 ring muscle-ups 8 thrusters 17-calorie row
Hero WODs · Op tijd
For time: 100-meter run Then, 9 rounds of: 8 burpees
Hero WODs · AMRAP (rondes + reps)
As many rounds and reps as possible in 20 minutes of: 22 burpees 22 air squats 22 pull-ups
Hero WODs · Op tijd
4 rounds for time of: Swim 200 meters 23 dumbbell squat cleans
Hero WODs · Op tijd
8 rounds for time of: Run 200m 11 dumbbell burpee deadlifts
Hero WODs · Op tijd
5 rounds for time of: 7 muscle-ups 21 sumo deadlift high pulls
Hero WODs · AMRAP (rondes + reps)
Complete as many rounds and reps as possible in 20 minutes of: 400-meter run 11 power snatches 17 pull-ups
Hero WODs · Op tijd
For time: Run 1,200 meters Then, 4 rounds of: 12 strict pull-ups
Hero WODs · Op tijd
4 rounds for time of: 22 burpee pull-ups 22 back squats 200-meter run with a plate overhead
Hero WODs · Op tijd
3 rounds for time of: 25 muscle-ups 100 squats 35 GHD sit-ups
Hero WODs · Op tijd
4 rounds for time of: 10 L pull-ups 15 push-ups 15 chest-to-bar pull-ups
Hero WODs · Op tijd
For time: Run 800 meters with a plate Then, 14 rounds of: 5 strict pull-ups
Hero WODs · AMRAP (rondes + reps)
On a 35-minute clock: 800-meter run Then, as many rounds and reps as possible of: 8 box jumps
Hero WODs · Op tijd
5 rounds for time of: Row 1,000 meters 200-meter farmers carry 50-meter dumbbell waiters walk, right arm
Hero WODs · Op tijd
5 rounds for time of: 3 rope climbs to 15 feet 10 toes-to-bars 21 overhead walking lunges
Hero WODs · Op tijd
3 rounds for time: 800-meter run with medicine ball 30 wall-ball shots 30 ball slams with medicine ball
Hero WODs · Op tijd
5 rounds for time of: 22 kettlebell swings 22 box jumps 400-meter run
Hero WODs · Op tijd
3 rounds for time of: 800-meter run 5 front squats 200-meter run
Hero WODs · Op tijd
6 rounds for time of: 50 squats 25 ring dips
Hero WODs · Op tijd
7 rounds for time of: 15 kettlebell swings 15 power cleans 15 box jumps
Hero WODs · Op tijd
3 rounds, each for time, of: 4 jerks 5 front squats 6 power cleans
Hero WODs · Op tijd
5 rounds for time of: 400-meter run 10 burpee box jumps 10 sumo deadlift high pulls
Hero WODs · Op tijd
5 rounds for time of: 5 front squats 5 rope climbs to 15 feet 400-meter run with a plate
Hero WODs · Op tijd
For time: 25 pull-ups 10 muscle-ups 1.5-mile run
Hero WODs · Op tijd
5 rounds for time of: 11 back squats 7 strict burpee pull-ups 400-meter run
Hero WODs · Op tijd
3 rounds for time of: 30 wall-ball shots 30 sumo deadlift high pulls 30 box jumps
Hero WODs · AMRAP (rondes + reps)
Complete as many rounds and reps as possible in 25 minutes of: 11 chest-to-bar pull-ups 2 deadlifts 10 handstand push-ups
Benchmarks · Op tijd
For time: 30 muscle-ups Scaling Although this workout will be very short for advanced athletes, beginner and intermediate athletes should not worry about finishing quickly. Instead, scaling athletes should pick a modification that offers an opportunity to practice the muscle-up and improve strength and skill. If you’re currently nowhere near a muscle-up, work on a pulling exercise and a pushing exercise.
Benchmarks · Op tijd
For time: 500-meter row 40 air squats 30 sit-ups
Benchmarks · Overig
5 rounds of: 7 sets of the complex: 1 power clean 1 front squat
Benchmarks · Op tijd
3 rounds for time of: 500-meter row 12 deadlifts at your bodyweight 21 box jumps (20 in)
Benchmarks · Overig
Find your 1-rep max for each of the following three lifts: Back squat, 1 rep Shoulder press, 1 rep Deadlift, 1 rep
Benchmarks · AMRAP (rondes + reps)
Every minute on the minute for as long as possible: Minute 1: 1 burpee Minute 2: 2 burpees Minute 3: 3 burpees
Benchmarks · Op tijd
For time: 50 box jumps 50 jumping pull-ups 50 kettlebell swings
Benchmarks · Op tijd
21-15-9 reps for time of: Overhead squats Burpees
Benchmarks · Op tijd
For time: 100 thrusters Every minute on the minute, starting at 0:00, perform 5 burpees, then continue with the thrusters.
Benchmarks · Op tijd
3 rounds for time of: 1 deadlift 2 muscle-ups 3 squat cleans
Benchmarks · Op tijd
5 rounds for time of: 5 muscle-ups 100 double-unders 10 dumbbell squat cleans
Benchmarks · Op tijd
3 rounds for time of: 50 Squats 7 Muscle-ups 135 pound Hang power cleans, 10 reps
Benchmarks · Totaal reps
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises. Score = total reps from all 32 intervals
Benchmarks · Overig
Tabata Row Rest 1 minute Tabata Squat Rest 1 minute
Benchmarks · AMRAP (rondes + reps)
Max rounds in 3 minutes of: 3 power cleans 6 push-ups 9 squats
