🛠 Get a Custom Workout Program
🔎 Browse Popular WODs (Free)
🔎 Browse All WODs (⚡️ Paid)
💁 How to Pick Your Equipment
- 👌 Filtered WODs (Pick Your Equipment)
⚡ Member Features & Pricing
Log In

Home / Search result

'Verified Benchmark WODs' Category

'More WODs' Category

Score

Movements

Equipment

Video

Tag

Filters

Category
0
- Verified Benchmark WODs
  - Memorials, Tributes, & Holidays (583)
  - The Heroes (949)
  - The Girls (46)
  - Classic Benchmarks (529)
- More WODs
  - Coach Creations (1.6K)
  - Competition & Qualifier (1.2K)
  - "Class" Daily (337)
  - "Main Site" Daily (4.7K)
  - "Mayhem" Daily (733)
Score
0
- AMRAP (For Rounds/Reps) (2.2K)
- EMOM (240)
- For Load (1.5K)
- For Time (6.5K)
- Tabata (148)
Movement

0
Equipment
0

Off: No Equipment
Video
- All (10.4K)
  
  Any Video (2.1K)
  
  No Video (8.3K)
  
  Featured Video (614)
  
  No Featured Video (9.8K)

WODs
Coaches

22 WODs were found

ON OFF

Named WODs Only

×

Superman Hold/Arch Hold WODs

The Superman Hold (a.k.a. Arch Hold) is a static hold position in which the athlete starts lying face down on the floor with arms and legs extended. Arch the back such that the chest and lower thighs come off of the ground and hold that position for the prescribed duration.

An Arch Up is a variant of the Superman/Arch Hold hold in which the athlete reaches the top of the hold position, then releases back to the start position. This counts as one repetition.

Also show WODs you can do with any movement

Durante Core 2

by Dave Durante

5 Rounds
10 Arch Rocks
10 Arch Ups
10 second Arch Hold
1 minute Rest

You may also be interested in these:

Durante Core 3 (Rocks)

by Dave Durante

5 Rounds
10 Hollow Rocks
10 Alligator Rolls
10 Arch Rocks
1 minute Rest

Superman Hold/Arch Hold, Hollow Rock ...

Durante Core 3 (Holds)

by Dave Durante

5 Rounds
10 seconds Hollow Hold
10 Alligator Rolls
10 seconds Arch Hold
1 minute Rest

Superman Hold/Arch Hold, Hollow Hold ...

Living Room Mash 23

Home WOD by WOD Roulette

AMRAP in 15 minutes
3 Stand-Up Sit-Ups
3 Supermans
6 Stand-Up Sit-Ups
6 Supermans
Continue with this pattern, adding 3 repetitions to each movement every round.

Superman Hold/Arch Hold, Sit-Up ...

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

Living Room Mash 87

Home WOD by WOD Roulette

50-40-30-20-10 Reps for Time
Double-Unders
Arch Ups

Superman Hold/Arch Hold, Double-Under ...

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 Arch Ups

Superman Hold/Arch Hold, Burpee, Push-Up ...

Living Room Mash 7

Home WOD by WOD Roulette

For Time
500 Step-Ups (24/20 in)
Every 50 reps, perform:
10 Push-Ups
10 Sit-Ups
10 Arch Ups

Superman Hold/Arch Hold, 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 Arch Ups
2 Sit-Ups
4 Overhead Squats (any load)
4 Jumping Lunges
4 Arch Ups
4 Sit-Ups
Continue with this pattern, adding 2 repetitions on each movement each round.

Superman Hold/Arch Hold, Lunge, Overhead Squat, Sit-Up ...

Living Room Mash 45

Coach Creation WOD

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

Superman Hold/Arch Hold, Air Squat, Handstand Push-Up, Run (Running)...

Living Room Mash 52

Home WOD by WOD Roulette

For Time
Buy-In: 25 Handstand Push-Ups
Then, 75-60-45-30-15 reps of:
Box Step-Ups (24/20 in)
Sit-Ups
Arch Ups

Superman Hold/Arch Hold, Box Step-Up, Handstand Push-Up, Sit-Up ...

Antipolis Home WOD 7

CrossFit Antipolis Home WOD

EMOM in 12 minutes
Odd minutes, complete:
10 Deadlifts*
10 Tuck-Ups
Even minutes, complete:
10 Front Squats*
10 Supermen
*Pick load and object.

Superman Hold/Arch Hold, Deadlift, Front Squat, Tuck Up ...

5X More WODs

Thousands More
Workouts and
Daily Inspiration.
Plus no more ads.Get More WODs

Long Cycle Burpee Madness

CrossFit Stimulus Travel WOD

50 Rounds for Time
1 Air Squat
1 Push-Up
1 Sit-Up
1 Superman
1 Tuck Jump

Superman Hold/Arch Hold, Air Squat, Push-Up, Sit-Up, Tuck Jump ...

19’s Heroes

CrossFit Guarda Tribute WOD

For Time
100 Double-Unders
90 Superman Holds
80 Shotguns
70 Jumping Lunges
60 Reverse Snow Angels
50 Handstand Push-Ups
60 Reverse Snow Angels
70 Jumping Lunges
80 Shotguns
90 Superman Holds
100 Double-Unders

Superman Hold/Arch Hold, Double-Under, Handstand Push-Up, Lunge, Tuck Up ...

(Home)WORK #19

by Heather Black

tabata jump squats
tabata flutter kicks
tabata wide push ups
tabata superman holds
tabata mountain climbers
tabata = 4 minutes (8 sets) of :20 work/:10 rest
rest 1 minute between tabatas

Superman Hold/Arch Hold, Air Squat, Flutter Kick/Leg Raise, Mountain Climber, Push-Up ...

One Zone Home WOD 6

CrossFit One Zone Home WOD

AMRAP in 20 minutes
5 V-Ups
10 Push-Ups
15 Air Squats
10 Bench Dips
5 Supermans

Superman Hold/Arch Hold, Air Squat, Dip/Ring Dip/Tricep Dip, Push-Up, V-Up ...

Living Room Mash 83

Home WOD by WOD Roulette

For Time
25 Burpees
100 Double-Unders
25 Push-Ups
100 Double-Unders
50 Arch Ups
100 Double-Unders
50 Sit-Ups
100 Double-Unders
25 Push-Ups
100 Double-Unders
25 Burpees

Superman Hold/Arch Hold, Burpee, Double-Under, Push-Up, Sit-Up ...

Rona

Coach Creation Tribute WOD

For Time
Cash-In: 1,900 meter Run
Then, 1-2-3-4-5-6-7-8-9 reps of:
Air Squats
Plank Walk Outs
Lunges (each leg)
Push-Ups
Arch Ups
Butterfly Sit-Ups
Burpees
Deck Squats

Superman Hold/Arch Hold, Air Squat, Burpee, Lunge, Push-Up, Run (Running), Sit-Up ...

Living Room Mash 32

Home WOD by WOD Roulette

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

Superman Hold/Arch Hold, Air Squat, Box Step-Up, Burpee, Jumping Jack, Lunge, Pistol, Push-Up, Sit-Up ...

Living Room Mash 100

Home WOD by WOD Roulette

For Time
100 Box Step-Ups
100 Table Rows
100 Sit-Ups
100 Push-Ups
100 Air Squats
100 Russian Twists
100 Shoulder Taps
100 Alternating Lunges
100 Arch Ups
100 Burpees
Split reps as you wish.

Superman Hold/Arch Hold, Air Squat, Box Step-Up, Burpee, Lunge, Push-Up, Ring Row, Russian Twist, Sit-Up ...

Jordy’s Goodbye

CrossFit Kampen Tribute WOD

For Time (with a Partner)
800 meter Farmer Carry (24/16kg)
100 Air Squats / Plank Hold
90 Pull-Ups / Superman Hold
80 Sit-Ups / Wall Sit Hold
70 Burpees / Hang Hold
60 Hand-Release Push-Ups / Handstand Hold
50 Buddy Deadlifts (100/70 kg)
400 meter Farmer Carry (24/16 kg)

Superman Hold/Arch Hold, Air Squat, Burpee, Deadlift, Farmer's Carry, Handstand Hold, Hang Hold, Plank Hold, Pull-Up, Push-Up, Sit-Up, Wall Sit ...

(Home)WORK #11

by Heather Black

for time:
10 burpees
20 tricep dips
30 v-ups
40 lunges
50 push ups
60 reverse crunches
70 glute bridges
80 squats
90 sit ups
100 supermans

Superman Hold/Arch Hold, Air Squat, Burpee, Dip/Ring Dip/Tricep Dip, Lunge, Push-Up, Sit-Up, V-Up ...

Add to collection

Create new collection

Collection name

Description (optional)

x

SAY GOODBYE TO ADS

Get rid of ads. Unlock special features.

Upgrade to “Beastmode” for:

No more ads
Access to thousands more workouts and advanced filters to help you find the workout you need
Plus 365 days of workout inspiration from the WOD Calendar

Sign up No Thanks

UNLOCK 5X MORE WODS

Upgrade to "Beastmode" to find the workouts you want with advanced filters - and more!

Unlock more categories containing advanced filters for 5x more popular workouts
Find the workout you want with advanced filters like modality (gymnastics, weightlifting, cardio) and target area (upper body, lower body, core)
Get 100+ new WODs each month
Access 365 days of workout inspiration from our WOD Calendar and no more ads!

Everyone can preview all WODs sorted by "newest" for free.

Upgrade to Beastmode No, Show Fewer Workouts

Already a subscriber? Login

UNLOCK MORE POWERFUL FILTERS

Upgrade to "Beastmode"to find the workouts you want with more advanced filters - and more!

Filter workouts by modality (gymnastics, weightlifting, cardio)
Filter workouts by target area (upper body, lower body, core)
Unlock more categories containing 5x more popular workouts
Get 100+ new WODs each month
Access 365 days of workout inspiration on the WOD Calendar and no more ads!

Everyone can preview all WODs sorted by "newest" for free.

Upgrade to Beastmode No, Use Basic Filters

Already a subscriber? Login

UNLOCK 5X MORE WODS & POWERFUL FILTERS

Upgrade to "Beastmode"to search, sort & filter every WOD in our database - and more.

Unlock more categories containing advanced filters for 5x more popular workouts
Find the workout you want with advanced filters like modality (gymnastics, weightlifting, cardio) and target area (upper body, lower body, core)
Get 100+ new WODs each month
Access 365 days of workout inspiration from our WOD Calendar and no more ads!

Everyone can preview all WODs sorted by "newest" for free.

Upgrade to Beastmode

No, Use Basic Features

Already a subscriber? Login

By Category

The Hero WODs
The “Girls” WODs
Competition WODs
Coach Creation WODs
Daily WODs

By Scoring

AMRAP (For Rounds/Reps)
For Time (As Fast as Possible)
For Load (As Heavy as Possible)
Tabata (Short Intense Intervals)
EMOM (Every Minute on the Minute)

By Movement

Deadlift
Clean
Bench Press
Run
Pull-Up
Double-Under
Box Jump
Snatch
Burpee
Thruster

By Equipment

💁 How to Pick Your Equipment
Kettlebell(s)
Dumbbell(s)
Barbell
Air Bike (Assault Bike)
Rower
Weight Vest
Sandbag
Pull-Up Bar
Jump Rope
No Equipment (Bodyweight)

Facebook
Twitter
YouTube
Instagram

⚡ Member Pricing | ⚡ I'm a Remote Coach | Contact | Find a WOD | Find Your Coach | Mobile App | About Us

Submit a WOD | Submit a Demo Video

Copyright © 2021, WODwell | Born at United Barbell | Privacy | Terms of Service | Jobs

WODwell

Join WODwell

Join WODwell to add this WOD to your collections

Log in with Facebook

Sign up or login with e-mail

Join WODwell

Join WODwell to add this WOD to your collections

Log in with Facebook

Sign up or login with e-mail

Join WODwell

Join WODwell to add this WOD to your collections

Log in with Facebook

Sign up or login with e-mail

Join WODwell

Join WODwell to add this WOD to your collections

Log in with Facebook

Sign up or login with e-mail