19 Back Extension/Hip Extension Workouts (WODs)

Michael

CrossFit Hero WOD

3 Rounds For Time
800 meter Run
50 Back Extensions
50 Sit-Ups

Back Extension/Hip Extension, Run/Running, Sit-Up ...

7/4/1776

CrossFit Mayhem Tribute WOD

7 Rounds For Time
4 Bench Presses (245/165 lb)
17 Hip Extensions
Cash Out: 76 calorie Row

Back Extension/Hip Extension, Bench Press, Row (Rowing)...

Living Room Mash 47

Home WOD by WOD Roulette

For Time
10-9-8-7-6-5-4-3-2-1 Up Downs
20-18-16-14-12-10-8-6-4-2 Push-Ups
30-27-24-21-18-15-12-9-6-3 Back Extensions

Back Extension/Hip Extension, Burpee, Push-Up ...

Stephen

CrossFit Hero WOD

For Time
30-25-20-15-10-5 Reps of:
GHD Sit-Ups
Back Extensions
Knees-to-Elbows
Romanian Deadlifts (95/65 lb)

Back Extension/Hip Extension, Deadlift, GHD Sit-Up, Toes-to-Bar/Knees-to-Elbows ...

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Living Room Mash 7

Home WOD by WOD Roulette

For Time
500 Step-Ups
Every 50 reps, perform:
10 Push-Ups
10 Sit-Ups
10 Back Extensions

Back Extension/Hip Extension, Box Step-Up, Push-Up, Sit-Up ...

Living Room Mash 13

Home WOD by WOD Roulette

AMRAP in 20 minutes
2 Overhead Squats (any load)
2 Jumping Lunges
2 Back Extensions
2 Sit-Ups
4 Overhead Squats (any load)
4 Jumping Lunges
4 Back Extensions
4 Sit-Ups
Continue with this pattern, adding 2 repetitions on each movement each round.

Back Extension/Hip Extension, Lunge, Overhead Squat, Sit-Up ...

Living Room Mash 45

Coach Creation WOD

5 Rounds for Time
400 meter Run
30 Jumping Squats
20 Back Extensions
10 Handstand Push-Ups

Back Extension/Hip Extension, Air Squat, Handstand Push-Up, Run/Running ...

Assault Journey

Assault Fitness Benchmark WOD

AMRAP in 30 minutes
10 Front Squats (135/95 lb)
10 Bench Presses (205/135 lb)
10 Pull-Ups
10 GHD Extensions
20 calorie Assault Air Bike

Back Extension/Hip Extension, Air Biking/Assault Biking, Bench Press, Front Squat, Pull-Up ...

Firebreather

Assault Fitness Benchmark WOD

5 Rounds for Time
20 Back Squats (185/135 lb)
20 Bent Over Rows (185/135 lb)
20 Ground Presses (185/135 lb)
20 GHD Extensions
20 calorie Assault Air Bike

Back Extension/Hip Extension, Air Biking/Assault Biking, Back Squat, Row (Rowing), Strict Press (Shoulder Press)...

Brandon’s Bad Day

CrossFit Benchmark WOD

3 Rounds for Time
15 Overhead Squats (95/65 lb)
15 L-Pull-Ups
15 Split Jerks (95/65 lb)
15 Knees-to-Elbows
15 Squat Hang Cleans (95/65 lb)
15 Weighted Back Extensions (25/10 lb plate)

Back Extension/Hip Extension, Clean, Jerk, Overhead Squat, Pull-Up, Toes-to-Bar/Knees-to-Elbows ...

Bradley Lowery

CrossFit Sunderland Memorial WOD

6 Rounds For Time
7 Burpees Over Bar
7 Reverse Lunges (60/40 kg)
17 calorie Assault Bike
7 Dumbbell Snatches (22.5/15 kg)
7 Forward Lunges (60/40 kg)
17 Back Extensions
7 x 20 meter Yoke Walks (60/40 kg)
Cash-In: 2017 meter Row

Back Extension/Hip Extension, Air Biking/Assault Biking, Burpee, Lunge, Row (Rowing), Snatch, Yoke Carry ...

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Living Room Mash 32

Home WOD by WOD Roulette

For Time
1,500 Accumulated Repetitions
Choose freely from this pool of movements:
Air Squats
Back Extensions
Burpees
Jumping Jacks
Lunges
Pistols
Push-Up
Sit-Ups
Step-Ups
Up Downs

Back Extension/Hip Extension, Air Squat, Box Step-Up, Burpee, Jumping Jack, Lunge, Pistol, Push-Up, Sit-Up ...

Dirty Thirty

CrossFit Benchmark WOD

For Time in 30 minutes
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 Back Extensions
30 Wall Ball Shots (20/14 lb)
30 Burpees
30 Double-Unders

Back Extension/Hip Extension, Box Jump, Burpee, Double-Under, Kettlebell Swing, Lunge, Pull-Up, Push Press, Toes-to-Bar/Knees-to-Elbows, Wall Ball Shot ...

Filthy Fifty

a.k.a.: "Filthy 50," CrossFit Benchmark WOD

For Time
50 Box Jumps (24/20 in)
50 Jumping Pull-Ups
50 Kettlebell Swings (1/.75 pood)
50 Walking Lunge Steps
50 Knees-to-Elbows
50 Push Presses (45/35 lb)
50 Back Extensions
50 Wall Ball Shots (20/14 lb)
50 Burpees
50 Double-Unders

Back Extension/Hip Extension, Box Jump, Burpee, Double-Under, Kettlebell Swing, Lunge, Pull-Up, Push Press, Toes-to-Bar/Knees-to-Elbows, Wall Ball Shot ...

Cameron

CrossFit Hero WOD

For Time
50 Walking Lunges
25 Chest-to-Bar Pull-Ups
50 Box Jumps (24/20 in)
25 Triple-Unders
50 Back Extensions
25 Ring Dips
50 Knees-to-Elbows
25 Wall Ball "2-for-1's" (20/14 lb)
50 Sit-Ups
5 Rope Climbs (15 ft)

Back Extension/Hip Extension, Box Jump, Dip/Ring Dip/Tricep Dip, Lunge, Pull-Up, Rope Climb, Sit-Up, Toes-to-Bar/Knees-to-Elbows, Triple-Under, Wall Ball Shot ...

30 Caliber

Assault Fitness Benchmark WOD

For Time
30 calorie Assault Air Bike
30 Box Jumps (24/20 in)
30 Kettlebell Swings (53/35 lb)
30 Jumping Pull-Ups
30 Push Presses (43/35 lb)
30 Knees-to-Elbows
30 Wall Ball Shots (20/14 lb)
30 Back Extensions
30 Burpees
30 Lunges
30 calorie Assault Air Bike

Back Extension/Hip Extension, Air Biking/Assault Biking, Box Jump, Burpee, Kettlebell Swing, Lunge, Pull-Up, Push Press, Toes-to-Bar/Knees-to-Elbows, Wall Ball Shot ...

Beast 12

CrossFit Benchmark WOD

For Time
25 Walking Lunges
20 Pull-Ups
50 Box Jumps (20 in)
20 Double-Unders
25 Ring Dips
20 Knees-to-Elbows
30 Kettlebell Swings (2/1.5 pood)
30 Sit-Ups
20 Dumbbell Hang Squat Cleans (35/25 lb)
25 Back Extensions
30 Wall Ball Shots (20/14 lb)
3 Rope Climbs (15ft)

Back Extension/Hip Extension, Box Jump, Clean, Dip/Ring Dip/Tricep Dip, Double-Under, Kettlebell Swing, Lunge, Pull-Up, Rope Climb, Sit-Up, Toes-to-Bar/Knees-to-Elbows, Wall Ball Shot ...

Beast Mode 24

Snoridge CrossFit Partner WOD

For Time (with a Partner)
50 Walking Lunges
40 Pull-Ups
100 Box Jumps (20 in)
40 Double-Unders
50 Ring Dips
40 Knees-to-Elbows
60 Kettlebell Swings (2/1.5 pood)
60 Sit-Ups
40 Dumbbell Hang Squat Cleans (35/25 lb)
50 Back Extensions
60 Wall Ball Shots (20/14 lb)
6 Rope Climbs (15 ft)

Back Extension/Hip Extension, Box Jump, Clean, Dip/Ring Dip/Tricep Dip, Double-Under, Kettlebell Swing, Lunge, Pull-Up, Rope Climb, Sit-Up, Toes-to-Bar/Knees-to-Elbows, Wall Ball Shot ...

Lucky 13

CrossFit Havoc Friday the 13th WOD

3 Rounds for Time
13 Push-Ups
13 Sit-Ups
13 Box Jumps (20 in)
13 Kettlebell Swings (1.5/1 pood)
13 Push Presses (45/35 lb)
13 Walking Lunges (each leg)
13 Mountain Climbers
13 Knees-to-Elbows
13 Pull-Ups
13 Parallel Bar Dips
13 Air Squats
13 Back Extensions
13 Burpees

Back Extension/Hip Extension, Air Squat, Box Jump, Burpee, Dip/Ring Dip/Tricep Dip, Kettlebell Swing, Lunge, Mountain Climber, Pull-Up, Push Press, Push-Up, Sit-Up, Toes-to-Bar/Knees-to-Elbows ...

Verified Benchmark WODs

More WODs

Back Extension/Hip Extension WODs

Michael

7/4/1776

Living Room Mash 47

Stephen

5X More WODs

Living Room Mash 7

Living Room Mash 13

Living Room Mash 45

Assault Journey

Firebreather

Brandon’s Bad Day

Bradley Lowery

New WODs by Email

Living Room Mash 32

Dirty Thirty

Filthy Fifty

Cameron

30 Caliber

Beast 12

Beast Mode 24

Lucky 13

Thank you

Verified Benchmark WODs

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Back Extension/Hip Extension WODs

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Michael

7/4/1776

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Bradley Lowery

New WODs by Email

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