20 Single-Under Workouts (WODs)

Cardio Complex

Assault Fitness Benchmark WOD

For Time
Round 1:
1,000 meter Row
1 mile Assault Air Bike
200 Single-Unders

Round 2:
750 meter Row
0.8 mile Assault Air Bike
150 Single-Unders

Round 3:
500 meter Row
0.6 mile Assault Air Bike
100 Single-Unders

Round 4:
250 meter Row
0.4 mile Assault Air Bike
50 Single-Unders

Single-Under, Air Biking/Assault Biking, Row (Rowing)...

Ivan the Terrible

Invictus Physical Coaching Benchmark WOD

5 Rounds For Time
90 seconds Single-Unders
50-40-30-20-10 Reps of:
Alternating Lunges
Push-Ups
Sit-Ups

Single-Under, Lunge, Push-Up, Sit-Up ...

Greg Buck

555 Fitness Hero WOD

For Time
201 Single Jump Ropes
100 AbMat Sit-Ups
50 Pull-Ups
25 Thrusters (95/65 lb)

Single-Under, Pull-Up, Sit-Up, Thruster ...

Assault Uptempo

Assault Fitness Benchmark WOD

5 Rounds for Time
15 Sumo Deadlift High-Pulls (95/65 lb)
30 calorie Assault Air Bike
45 AbMat Sit-Ups
60 Single-Unders

Single-Under, Air Biking/Assault Biking, Sit-Up, Sumo Deadlift High-Pull ...

Custom Workout Program

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Bradyn

Memorial WOD for Bradyn Hoff

5 Rounds for Time
99 Single-Unders
7 Burpees
21 Thrusters (65/45 lb)

Cash-Out: 1 mile Run

Single-Under, Burpee, Run (Running), Thruster ...

Mote

Hero WOD

AMRAP in 20 minutes
8 Deadlifts (155/105 lb)
10 Cleans (155/105 lb)
12 Shoulder-to-Overheads (155/105 lb)
200 Single-Unders

Single-Under, Clean, Deadlift, Shoulder-to-Overhead ...

Assault Man Eater

Assault Fitness Benchmark WOD

5 Rounds For Time
100/80/60/40/20 Single-Unders
75/60/45/30/15 Dumbbell Ground-to-Overheads (2x35/25 lb)
50/40/30/20/10 calorie Assault Air Bike
30/24/18/12/6 Russian Twists (20/15 lb) (2-count)
20/16/12/8/4 Deadlifts (bodyweight)

Single-Under, Air Biking/Assault Biking, Deadlift, Ground-to-Overhead, Russian Twist ...

King Snatch

Assault Fitness Benchmark WOD

5 Rounds for Time
Chest-to-Bar Pull-Ups
10 Power Snatches
15 calorie Assault Air Bike
20 AbMat Sit-Ups
25 Single-Unders

Single-Under, Air Biking/Assault Biking, Pull-Up, Sit-Up, Snatch ...

Snowbird

Campus CrossFit Hero WOD

AMRAP in 22 minutes
35 Kettlebell Swings (50/35 lb)
9 Burpees
35 Air Squats
8 Push-Ups
Cash-Out: 431 Single-Unders

Single-Under, Air Squat, Burpee, Kettlebell Swing, Push-Up ...

Airmen

CrossFit 51 Hero WOD

6 Rounds for Time
12 Deadlifts (185/125 lb)
21 Burpee Box Jumps (24/20 in)
15 Pull-Ups
Buy-Out: 455 Single-Unders

Single-Under, Box Jump, Burpee, Deadlift, Pull-Up ...

Assault Quest

Assault Fitness Benchmark WOD

5 Rounds for Time
5 Handstand Push-Ups
10 Box Jumps (24/20 in)
15 Sumo Deadlift High-Pulls (95/65 lb)
20 calorie Assault Air Bike
25 AbMat Sit-Ups
30 Single-Unders

Single-Under, Air Biking/Assault Biking, Box Jump, Handstand Push-Up, Sit-Up, Sumo Deadlift High-Pull ...

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Tunnel of Love + Roses are Red

Modern Viking Athletics Valentine's Day WOD

Two Parts (with a Partner)
(A) "Tunnel of Love," For Time:
1000 meter Row (Partner 2 Jumps Rope*)
*Switch every 500 meters; For each jump rope break both partners rest 15 seconds (mandatory)
(B) "Roses are Red, Violets are Blue...So are Medicine Balls," AMRAP in 20 minutes of:
50 Partner Med Ball Russian Twists (20 lb)
40 Partner Med Ball Sit-Ups (20 lb)
30 Slam Balls (20 lb)
20 Wall Ball Shots (20 lb)
Use a single medicine ball throughout

Single-Under, Ball Slam, Row (Rowing), Russian Twist, Sit-Up, Wall Ball Shot ...

Tuder

MobTown CrossFit Hero WOD

For Time (with a Partner)
188 Single-Unders (each)
30 calorie Row (each)
Then, 3 Alternating Rounds (each) of:
1 Deadlift (365/245 lb)
20 Wall Ball Shots (20/14 lb)
19 American Kettlebell Swings (53/35 lb)
9 Bar Over Burpees
Time Cap: 30 minutes

Single-Under, Burpee, Deadlift, Kettlebell Swing, Row (Rowing), Wall Ball Shot ...

Perlin

CrossFit 275 Memorial WOD for Perlin Soong

For Time
Buy-In: 1,000 meter Run

Then, 3 Rounds of:
12 Thrusters (50/35 kg)
87 Single-Unders
18 Back Squats (50/35 kg)
12 Kettlebell Swings (16 kg)

Cash-Out:
2,000 meter Run
5 Burpees

Single-Under, Back Squat, Burpee, Kettlebell Swing, Run (Running), Thruster ...

Dayton Strong

Tribute WOD

For Time
Buy-In: 250 meter Row
Then, 6 Rounds of:
32 Air Squats
29 Sit-Ups
9 Pull-Ups
8 Burpees
4 Handstand Push-Ups
Cash-Out: 299 Single-Unders

Single-Under, Air Squat, Burpee, Handstand Push-Up, Pull-Up, Row (Rowing), Sit-Up ...

C-Note

Assault Fitness Benchmark WOD

For Time
100 Single-Unders
100 Pull-Ups
100 Lunges
100 Push-Ups
100 calorie Row
100 Sit-Ups
100 Air Squats
100 calorie Assault Air Bike

Single-Under, Air Biking/Assault Biking, Air Squat, Lunge, Pull-Up, Push-Up, Row (Rowing), Sit-Up ...

Trooper Joshua Miller

CrossFit Geronimo Hero WOD

For Time
Cash-In: 209 Single-Unders

Then, 6 Rounds of:
7 Air Squats
7 Push-Ups
7 Box Jumps (24/20 in)
7 Pull-Ups
7 Thrusters (135/95 lb)
7 Bar Over Burpees
200 meter Run*

*Increase by 100 meters every round after Round 2.

Single-Under, Air Squat, Box Jump, Burpee, Pull-Up, Push-Up, Run (Running), Thruster ...

James Coyle

555 Fitness Hero WOD

For Time
1,000 meter Row
90 Heavy Rope Single-Unders
80 Air Squats
70 Push-Ups
60 Sit-Ups
50 Lunges
40 Hang Cleans (95/65 lb)
30 Thrusters (95/65 lb)
20 Overhead Squats (95/65 lb)
10 Snatches (95/65 lb)

Single-Under, Air Squat, Clean, Lunge, Overhead Squat, Push-Up, Row (Rowing), Sit-Up, Snatch, Thruster ...

Cees Haak

Impact Sports Academy Memorial WOD

2 Rounds for Time (with a Partner)
12 Burpee Wall Ball Shots (20/14 lb)
8 Clean-and-Jerk Complexes* (60/35 kg)
1,969 meter Row
1 minute Handstand Hold (cumulative)
6 Body Basters**
2,016 Single-Unders
*One "Clean-and-Jerk Complex" is: 1 Deadlift, 1 Power Clean, 1 Front Squat, and 1 Shoulder-to-Overhead
**One "Body Blaster" is: a Burpee into a Pull-Up into a Knees-to-Elbows

Single-Under, Burpee, Clean, Deadlift, Front Squat, Handstand Hold, Pull-Up, Row (Rowing), Shoulder-to-Overhead, Toes-to-Bar/Knees-to-Elbows, Wall Ball Shot ...

Saffa

Titan Strength & Conditioning Memorial WOD

Buy-In: 20 Burpees
EMOM in 20 minutes
Minute 1: 15/12 calorie Row
Minute 2: 20/15 Ground-to-Overheads (20/10 kg)
Minute 3: 20/15 Sit-Ups
Minute 4: 6/4 Devil Press Thrusters (16/12 kg)
Minute 5: Rest
Repeat 4 x
EMOM in 20 minutes
Minute 1: 6 Deadlifts + 6 Dumbbell Swings + 6 Thrusters (24/20 kg)
Minute 2: 50 Single-Unders
Minute 3: 12 Alternating Dumbbell Snatches (24/20 kg)
Minute 4: 10/6 Up-Downs
Repeat 5x
Buy-Out: 18 Burpees

Single-Under, Burpee, Deadlift, Devil Press, Dumbbell Swing, Ground-to-Overhead, Row (Rowing), Sit-Up, Snatch, Thruster, Up-Down ...

Verified Benchmark WODs

More WODs

Single-Under WODs

Cardio Complex

Ivan the Terrible

Greg Buck

Assault Uptempo

Custom Workout Program

Bradyn

Mote

Assault Man Eater

King Snatch

Snowbird

Airmen

Assault Quest

5X More WODs

Tunnel of Love + Roses are Red

Tuder

Perlin

Dayton Strong

C-Note

Trooper Joshua Miller

James Coyle

Cees Haak

Saffa

Verified Benchmark WODs

More WODs

Single-Under WODs

Sorry, no WODs match all of your filters. You may also be interested in these:

Cardio Complex

Ivan the Terrible

Greg Buck

Assault Uptempo

Custom Workout Program

Bradyn

Mote

Assault Man Eater

King Snatch

Snowbird

Airmen

Assault Quest

5X More WODs

Tunnel of Love + Roses are Red

Tuder

Perlin

Dayton Strong

C-Note

Trooper Joshua Miller

James Coyle

Cees Haak

Saffa

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