10 WODs you must try at least once

10 WODs you must try at least once

By on Jan 20, 2015 in Exercise | 1 comment

Most cross trainers are familiar with the hardest Girls and the toughest Heroes. In this list, we bring you not the worst, not the best, but the WODs you really must give a shot at.

Each of these WODs will challenge you in a particular and interesting way. And how you finish them may tell you a lot about your performance.

In case you see on this list a WOD that haven’t tried yet, we’re now challenging you to put yourself through that test. Afterwards, let us know how your experience was.




1. Fran

For time: 21 – 15 – 9

  • Thrusters (95 lbs)
  • Pull-Ups

“That’s it?” Yup, that’s all there is to it. There’s only one tiny little catch: the Fittest on Earth have completed this WOD in incredibly short times, such as 2:12′ (Rich Froning) and 2:04′ (Camille LeBlanc-Bazinet).

If you do the maths on these times, that’s 90 reps in roughly 130 seconds, or one rep each one and a half seconds, without resting (wait, what?).


2. Cindy

20 minute AMRAP

  • 5 Pull-Ups
  • 10 Push-Ups
  • 15 Air Squats

Don’t make the mistake of underestimating this lady. It may be a Bodyweight WOD, yes, but one thing is when you do 5 Pull-Ups, 10 Push-Ups, and 15 air squats – piece of cake – doing that back to back, for 20 minutes straight, it’s something entirely different.



3. Grace

For time

  • 30 clean and jerks (135 lbs)

This is a WOD you should only try once you’ve mastered the C&J technique. Both Grace and Isabel (30 x 135 lbs snatches) are WODs that include highly technical Olympic movements, with numerous reps and a significant load.

Before you give this WOD a go, it is important that you understand it may turn out to be a great experience, or a terrible one. Master your technique first, practise your speed later.


4. 100 Burpees for time

For time

  • 100 Burpees 

This may be the 100 Burpees for time WOD, or WOD 13.1 of the Games – AMRAP 7 minutes of Burpees. Either way, any WOD with more than 5 Burpees is a “bad omen”.

This WOD will take you to the limits of your physical and psychological capacity. Each time you try it, it will always be a toss-up to see which cracks first.



5. Murph

For time

  • 1 mile Run
  • 100 Pull-Ups
  • 200 Push-Ups
  • 300 Air Squats
  • 1 mile Run

You may combine and mix your Pull-Ups, Push-Ups, and Air Squats, as long as they amount to a total of 100, 200, and 300 reps at the end. But the one mile at the beginning and at the end of the WOD are absolutely mandatory.

Should you choose to perform this WOD as per the suggestion, you’re in for a wild ride that repays your courage with fun. Think about it, once you’re done with the 100 Pull-Ups (and after you start feeling your arms again), you still have 200 Push-Ups eagerly waiting for you. Then, just when you’re about to pass out, you still have one mile left to run, but not until you’ve performed the 300 squats. If you enjoy punishment, you will LOVE this!

Still not quite the fun you’d like? There is an extra tip for you: try doing the WOD with a 20 lbs vest on.



6. Fight Gone Bad

Three rounds of the following exercises – for 1 minute each

  • Wall Ball Shot (20 lbs)
  • Sumo Deadlift High Pull (75 lbs)
  • Box Jump (24” box)
  • Push Press (75 lbs)
  • Row (calories)
  • Rest 1 Minute

Fight Gone Bad is a legendary WOD, created for UFC fighter BJ Penn. The point of the WOD was to simulate the physical effort experienced by fighters in the octagon, during a fight.

Upon completing this WOD, BJ Penn fell to the ground, exhausted, trying to catch his breath. When asked how he felt, and if the WOD felt anything like an actual fight, Penn replied: “It’s like a fight gone bad!”

Just like in an actual MMA match, this workout has three rounds, each lasting five minutes, with one minute rest between rounds.



7. OPT Repeatability Test

3 rounds at 100% effort:

  • 250m Row
  • 10 Kettlebell Swings (70 lbs)
  • 10 Burpees
  • 10 Kettlebell Swings (70 lbs)
  • 10 Burpees
  • 10 Kettlebell Swings (70 lbs)
  • 250m Row

12 minutes rest between rounds.

Each and every WOD we’ve shown here so far serve the purpose of establishing your metabolic condition, strength, resistance, mindset, and other fitness parameters during exercise. This is a WOD that will allow you to realize where you stand in terms of post-exercise recovery.

The point here is to give it all you’ve got in each round, to see how quickly you recover between rounds.


8. Bear Complex

Complete the following cycle of exercises 7 times;

7 times of this cycle is one round. Complete 5 rounds;

Increase the load at each round.

  • 1 Power Clean
  • 1 Front Squat
  • 1 Push Press
  • 1 Back Squat
  • 1 Rack Jerk

This is a strength WOD that will test your endurance and resilience, without the stopwatch pressuring you. This is definitely not a For Time WOD.

Each round must be a touch and go round, which means you can only drop the barbell after each 7 cycles. The load should be adapted to each person’s fitness level, but you must always add weight on each round, until you reach the final round with a weight that really challenges you.



9. Deck of Cards

Complete a deck of cards for time;

Give each suite and special card an exercise, such as:

  • Diamonds – Air Squats
  • Spades – Burpees
  • Hearts – Sit-ups
  • Clubs – Push-Ups
  • Jacks, Queens, Kings – x 15
  • Aces – 20 m sprint
  • Joker – Eliminates the following card

This is literally a pocket WOD. You may do it whenever, wherever, and however you want. You chose the exercises, the cards you include, and the reps you assign them. All you need is a deck of cards and a little creativity.



10. Filthy fifty

For time:

  • 50 Box jump, (24” box)
  • 50 Jumping Pull-Ups
  • 50 Kettlebell swings, (36 lbs)
  • 50 Walking Lunge (steps)
  • 50 Knees to elbows
  • 50 Push press (45 lbs)
  • 50 Back extensions
  • 50 Wall ball shots, (20 lbs)
  • 50 Burpees
  • 50 Double unders

Some love it, others hate it. While many may see this WOD as being challenging and varied, others find it purposeless, and believe the 10 exercises and the 50 reps were chosen randomly.

In our opinion, this is definitely worth a shot!


Now, out of this list, which will you try first?


    1 Comment

  1. Great Article Sarah!

    John Cook

    January 22, 2015

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