2427 Workouts (WODs) filtered by 23 Equipment

Outside the Box WOD 4

Three Kings Athletics Outside the Box WOD

For Time
10-9-8-7-6-5-4-3-2-1 reps of:
Push-Ups
V-Ups
Rest 2 minutes
Then, 1-2-3-4-5-6-7-8-9-10 reps of:
Box Jump Overs (24/20 in)
Renegade Rows (2x50/35 lb, each hand)

Sally's Revenge

GarageGymAthlete Benchmark WOD

For Time
1 mile Run
Sally Up Pull-Ups
Sally Up Push-Ups
Sally Up Air Squats
1 mile Run
To the tune of the song "Flower" perform the movements above for every mention of Sally Up (holding the position up) and Sally Down (holding the bottom position). Play the song for each movement.

Cornelius

by Shaun Spencer

For Time (25-minute cap)
26 reps
C - CLEANS
0 - OVERHEAD LUNGES OR SQUATS
R - BENT OVER ROWS
N - NEGATIVE DEADLIFT
E - ELBOW TO KNEE
L - LATERAL JUMP OVER DUMBBELL
I - INCH WORM
U - UP DOWNS
S - SNATCH
*20 seconds work, 20 seconds 1 burpee + rest and repeat.

Kong

by Luke Downing

300 KB Alt Arm Swings
*EMOM 5 Burpees starting at 01:00

Custom Workout Program

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Curfew solution (home workout)

by Lucas B Ferreira

30 min EMOM
Odd: 40 sec air squats
Even: 40 sec dumbbell burpees (2x25/15)

Baker

Hyrox Workout of the Week

For Time (with a Partner)
1,000 meter Run / Burpee Broad Jumps
Rest 2 minutes
1,000 meter Run / Sandbag Lunges (100/70 lb)
Rest 2 minutes
1,000 meter Run / Wall Ball Shots (20/14 lb)
Time Cap: 60 minutes

Nicks

Hyrox Workout of the Week

For Time (with a Partner)
1,000 meter Run
Then, 2 Rounds of:
100 meter Sandbag Lunges (100/70 lb)
100 meter Kettlebell Farmer's Carry (as heavy as possible)
100 meter Burpee Broad Jumps
1,000 meter Run
Time Cap: 45 minutes

210122

Main Site Daily WOD

3 Rounds for Time
30 Pull-Ups
400 meter Run

Living Room Mash 73

Home WOD by WOD Roulette

For Time
500 Shoulder Taps
Every break or rest, complete:
15 Air Squats
5 Push-Ups

Living Room Mash 71

Home WOD by WOD Roulette

AMRAP in 20 minutes
5 Strict Handstand Push-Ups
25 Hollow Rocks
50 Double-Unders

Living Room Mash 70

Home WOD by WOD Roulette

10 Rounds for Time
30 second Wall Sit
10 Burpees
200 meter Run

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Living Room Mash 69

Home WOD by WOD Roulette

For Time
Partition anyhow, complete:
50 Burpees
50 Chair Dips
100 Alternating Lunges
100 Mountain Climbers
200 Russian Twists
200 Step-Ups

Living Room Mash 66

Home WOD by WOD Roulette

EMOM in 30 minutes
Minute 1: 20 Alternating Pistols
Minute 2: Hand Release Push-Ups
Minute 3: 10 Burpees
Repeat 10x

Living Room Mash 64

Home WOD by WOD Roulette

AMRAP in 20 minutes
50 Plank Jacks
50 Sit-Ups
30 Alternating Lunges
20 Push-Ups
10 Burpees

THE PROGRM MASH WEEK 03

by John Singleton

For time:
100 – 80 – 60 – 40 – 20 – 10: Double unders / Single unders

Between each set: 10 sHSPU / HSPU / Push Ups (Max 2 sets) (50 total)

2 min Rest

For time:
1 to 10: (1 DB Squat Clean + 1 Front Squat, 2 + 2, 3 + 3) 2 x 10 – 22.5kg DB.

Between each set: 10 Burpees over DBs (facing) (90 total)

6 min Rest

For time:
100 – 80 – 60 – 40 – 20 – 10: Double unders / Single Unders

Between each set: 10 sPull Ups / Pull ups / Ring Rows (Max 2 sets) (50 total)

2 min Rest

For time:
10 to 1: TTB + Pull ups / Hanging Leg Raise + Ring row (First 10 TTB, Then 10 Pull ups, 9 + 9 etc)

Between each set: 10m Walking Lunges 2x 10 – 22.5kg DB. (90m total)

(Home)WORK #45

by Heather Black

1,000 rep bodyweight workout
4 rounds, 25 reps each
push ups
squats
tricep dips
v-ups
lunges, left leg
plank shoulder taps
lunges, right leg
bicycle crunches
mountain climbers
glute bridges

(Gym)WOD #123

by Heather Black

for time, with a bumper plate:
20 weighted burpees
40 overhead step ups
60 weighted flutter kicks
15 weighted burpees
30 overhead step ups
45 Russian twists
10 weighted burpees
20 overhead step ups
30 weighted sit ups

BIGDOG ESTRICTO

by Loli Sánchez Sanjorge

4X 5´WINDOW
40 sec Weighted Hollow
9 Strict Pull Ups
22 Pistols
32 MB Sit Ups

Martin Luther King Jr.

The Power House Memorial WOD

For Time
Buy-In: 200 meter Farmer's Carry (2x50/35 lb)
Directly into, 4 Rounds of:
19 Hand Release Push-Ups
29 Goblet Squats (50/35 lb)
19 Burpees
68 Double-Unders
Buy-Out: Max Effort Wall Sit

NCC Qualifier 20.2

"Oso y Diablo," 2020 Northern California Classic Online Qualifier WOD #2

AMRAP in 12 minutes
4 Rounds of:
6 Devil Presses (2x50/35 lb)
20 foot Forward Dumbbell Bear Crawl (2x50/35 lb)
12 Chest-to-Bar Pull-Ups
20 foot Reverse Dumbbell Bear Crawl (2x50/35 lb)
In the remaining time, AMRAP of:
6 Devil Press (2x50/35 lb)
20 foot Handstand Walk
12 Chest-to-Bar Pull-Ups
20 foot Handstand Walk

Thousand

GarageGymAthlete Benchmark WOD

10 Rounds for Time
25 Pull-Ups
25 Push-Ups
25 Sit-Ups
25 Air Squats
Time Cap: 30 minutes

Verified Benchmark WODs

More WODs

Outside the Box WOD 4

Sally's Revenge

Cornelius

Kong

Custom Workout Program

Curfew solution (home workout)

Baker

Nicks

210122

Living Room Mash 73

Living Room Mash 71

Living Room Mash 70

5X More WODs

Living Room Mash 69

Living Room Mash 66

Living Room Mash 64

THE PROGRM MASH WEEK 03

(Home)WORK #45

(Gym)WOD #123

BIGDOG ESTRICTO

Martin Luther King Jr.

NCC Qualifier 20.2

Thousand

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