9488 Workouts (WODs) filtered by 9 Categories

Garner

Tribute WOD for Zack Garner

10 Rounds for Time (with a Partner)
200 meter Farmer's Carry (2x53/35 lb)
18 Kettlebell Thrusters (2x53/35 lb)
20 Pull-Ups

Sit Rep 20.2

2020 Sit Rep Online Competition WOD #2

Three 3-minute AMRAPs in 11 minutes
6 Power Snatches (95/65 lb)
9 Pull-Ups
12 Box Jump Overs (24/20 in)
Rest 1 minute

Sit Rep 20.1

2020 Sit Rep Online Competition WOD #1

6 Rounds for Time
8 Power Cleans (95/65 lb)
8 Thrusters (95/65 lb)
30 Double-Unders
Time Cap: 12 minutes

Microwave (home workout)

by Lucas Buggini

For Time
20-19-18-17-16-15-16-17-18-19-20
Air squats
10-9-8-7-6-5-6-7-8-9-10
Burpee jumping knee tucks

Custom Workout Program

✅ Have an individualized training
program crafted for you.

✅ Designed around you, your goals,
& your equipment.

✅ From a highly-trained coach
committed to your success. Pick Your Coach

201203

Main Site Daily WOD

10 Rounds for Time
5-10-15 yard Shuttle Sprints
Each sprint is 5 yards out and back, then 10 yards out and back, then 15 yards out and back (60 yards total).
Rest as needed between sprints.

201203-Mayhem

Mayhem Daily WOD

AMRAP in 25 minutes
From 0:00-10:00, AMRAP of:
12 Single-Arm Dumbbell Cleans (50/35 lb)
14 GHD Sit-Ups
Rest 5 minutes
From 15:00-25:00, AMRAP of:
12 Single-Arm Dumbbell Shoulder-to-Overheads (50/35 lb)
14/12 calorie Row

201202

Main Site Daily WOD

For Time
30 Muscle-Ups

201202-Mayhem

Mayhem Daily WOD

3 Rounds for Time
30 Wall Ball Shots (30/20 lb)
90 Double-Unders

DG 20.5

2020 Dakota Games Virtual Competition WOD #5

With a Running Clock in 20 minutes
*Prior to 8:00, complete:
16 Wall Ball Shots (20/14 lb, 10/9 ft)
40 Double-Unders
20 Snatches (75/55 lb)
16 Wall Ball Shots (20/14 lb, 10/9 ft)
40 Double-Unders
16 Snatches (115/75 lb)

*Prior to 12:00, complete:
16 Wall Ball Shots (20/14 lb, 10/9 ft)
40 Double-Unders
12 Snatches (145/95 lb)

*Prior to 16:00, complete:
16 Wall Ball Shots (20/14 lb, 10/9 ft)
40 Double-Unders
8 Snatches (185/125 lb)

*Prior to 20:00, complete:
16 Wall Ball Shots (20/14 lb, 10/9 ft)
40 Double-Unders
4 Snatches (225/145 lb)

*If all reps are completed, time cap extends by 4 minutes.

Maxwell

Coach Creation WOD

12 Rounds for Time
11 Push-Ups
22 Air Squats
7 Burpee Pull-Ups
Wear a Weight Vest (20/14 lb)

Road Warrior – Day 3

Challenge Workout by Dan John

2 Rounds for Time
5 Push-Ups
20 Kettlebell Swings (24/16 kg)
4 Push-Ups
20 Kettlebell Swings (24/16 kg)
3 Push-Ups
20 Kettlebell Swings (24/16 kg)
2 Push-Ups
20 Kettlebell Swings (24/16 kg)
1 Push-Up
20 Kettlebell Swings (24/16 kg)

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Road Warrior – Day 1 & Day 2

Challenge Workout by Dan John

Day 1
For Load and Reps
With 1 Dumbbell in the Left Hand, perform:
Waiter Walk
Suitcase Carry
Suitcase Deadlifts
Single-Arm Overhead Presses
Single-Arm Bench Presses
Side Bends

Day 2
Same workout but use the right hand.

The Coyote

Challenge Workout by Dan John

20 Rounds for Time
15 Kettlebell Swings (24/16 kg)
5 Goblet Squats (24/16 kg)
3 Push-Ups

The Spartan

Challenge Workout by Dan John

10 Rounds for Time (with a Partner)
5 Deadlifts (315/225 lb)
Bear Crawl

On the last round, do Bear Crawl until failure.

201201

Main Site Daily WOD

For Load
Hang Squat Snatches 5-5-5-5-5 reps

201201-Mayhem

Mayhem Daily WOD

3 Rounds for Time
Every 5 minutes, perform:
7 Power Snatches (115/75 lb)
5 Power Snatches (135/95 lb)
3 Power Snatches (155/105 lb)
1 Power Snatch (175/125 lb)

The Eagle

Challenge Workout by Dan John

8 Rounds for Time
8 Kettlebell Front Squats (2x24/12 kg)
20 meter Farmer's Carry (2x24/12 kg)
8 Kettlebell Front Squats (2x24/12 kg)

Bengal

Challenge Workout by Dan John

For Load
Pick a Lift and Load, then perform:
100 reps
Sample:
100 Squat Snatches (165 lb)
100 Power Cleans (205 lb)
100 Clean-and-Jerks (185 lb)
100 Front Squats (255 lb)

Demon Deacon

Challenge Workout by Dan John

EMOM in 60 minutes
Choose one of the following movements:
1 Front Squat (205 lb)
1 Deadlift (315 lb)
1 Clean (205 lb)

tttTD75

by Max El-Hag

AMRAP (with a Partner) in 26 minutes
52/42 calorie Row
52 Wall Ball Shots (20/14 lb, 10/9 ft)
52 Box Jump Overs (24/20 in)
26 Clean-and-Jerks (115/80 lb)
26 Bar Muscle-Ups
26 Squat Snatches (115/80 lb)

DG 20.4

2020 Dakota Games Virtual Competition WOD #4

With a Running Clock in 35 minutes
5,000 meter Row

In the remaining time, establish:
3 rep max Thrusters

Verified Benchmark WODs

More WODs

Garner

Sit Rep 20.2

Sit Rep 20.1

Microwave (home workout)

Custom Workout Program

201203

201203-Mayhem

201202

201202-Mayhem

DG 20.5

Maxwell

Road Warrior – Day 3

5X More WODs

Road Warrior – Day 1 & Day 2

The Coyote

The Spartan

201201

201201-Mayhem

The Eagle

Bengal

Demon Deacon

tttTD75

DG 20.4

Thank you

Verified Benchmark WODs

More WODs

Garner

Sit Rep 20.2

Sit Rep 20.1

Microwave (home workout)

Custom Workout Program

201203

201203-Mayhem

201202

201202-Mayhem

DG 20.5

Maxwell

Road Warrior – Day 3

5X More WODs

Road Warrior – Day 1 & Day 2

The Coyote

The Spartan

201201

201201-Mayhem

The Eagle

Bengal

Demon Deacon

tttTD75

DG 20.4

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