Wods Wodzilla The Ultimate Wod Compilation 700ome Workout Bodyweight Training Ben Morgan PDF Free

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WODZILLA: The Ultimate WOD Compilation 700+ Cross Training

Workouts
Copyright © 2014
All rights reserved.

This book or any portion thereof may not be reproduced or used in any
manner whatsoever without the expressed written permission of the publisher
except for the use of brief quotation in a book review.
Contents
Copyright
Warm up WODs
Benchmark WODs
Bodyweight WODs
Cardio Based WODs
5 Minute WODs
10 minute WODs
20 Minute WODs
Heavy Lifting WODs
KB WODs
Partner WODs
WODZILLA
WOD Terminology
AMRAP
As many reps or rounds as possible, dependent on the context in which
the term is used.
EMOM
Every minute on the minute.
Player
Fellow participants, wen performing a partner based WOD.
Warm up
A basic WOD to be performed prior to your main WOD in order to
stretch and warm up the muscles sufficiently to prevent injury.
For time:
A WOD that is designed to be timed. Record your best time upon
completion of the prescribed exercises/rounds.
21-15-9
Rep structure for the prescribed workout. On the first set, you will
perform 15 reps followed by 15 reps in your second set and 9 reps in your
final set.
Max reps
Perform as many repetitions as you can until failure is reached.

Warm up WODs
Warm up WOD 1
5 pull-ups
10 push-ups
40 skips
10 walking lunges
Warm up WOD 2
10 box jumps
10 walking lunges
20 PVC pass throughs
Warm up WOD 3
5 pull-ups
5 burpees
10 walking lunges
100m row
Warm up WOD 4
15 air squats
5 burpees
10 wall balls
5 sit-ups
Warm up WOD 5
20 push-ups
20 sit-ups
20 squats
10 walking lunges
10 pull-ups
Warm up WOD 6
2 rounds:
100m jog
10 toes to bar
10 push-ups
10 squats
Warm up WOD 7
5 burpees
15 air squats
100m run
5 burpees
10 sit-ups
Warm up WOD 8
AMRAP in 5 minutes of:
10 push-ups
10 sit-ups
10 walking lunges
10 air squats
Warm up WOD 9
15 squats
15 walking lunges
15 push-ups
15 jumping jacks
Warm up WOD 10
100m run
10 jumping jacks
10 push-ups
10 sit-ups
10 air squats
100m jog
Benchmark WODs
Angie
For time (complete all reps of each exercise before moving on):
100 pull-ups
100 push-ups
100 sit-ups
100 squats
Barbara
5 rounds, for time:
20 pull-ups
30 push-ups
40 sit-ups
50 squats
Chelsea
Each minute on the minute for 30 minutes of:
5 pull-ups
10 push-ups
15 squats
Cindy
As many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
Diane
21-15-9 reps, for time:
Deadlift 225lbs
Handstand push-ups
Elizabeth
Clean 135lbs
Ring Dips
Fran
Thruster 95lbs
Pull-ups
Grace
30 reps, for time:
Clean and jerk 135lbs
Helen
3 rounds, for time:
400 meter run
1.5 pood KB swing x 21
Pull-ups 12 reps
Isabel
30 reps, for time:
Snatch 135 pounds
Jackie
For time:
1000 meter row
Thruster 45lbs – 50 reps
Pull-ups – 30 reps
Karen
For time:
Wall-ball – 150 shots
Linda (aka ‘3 bars of death’)
10/9/8/7/6/5/4/3/2/1 rep rounds, for time:

Deadlift 1.5 BW
Bench 1x BW
Clean ¾ BW
Mary
5 handstand push-ups
10 1 legged squats
15 pull-ups
Nancy
5 rounds, for time:
400 meter run
Overhead squat 95lbs x 15

Annie
50-40-30-20-10 rep rounds, for time:
Reps of:
Double-unders
Sit-ups
Eva
5 rounds, for time:
Run 800 meters
2 pood KB swing, 30 reps
30 pull-ups
Kelly
5 rounds, for time:
Run 400 meters
30 box jump, 24 inch box
30 wall ball shots, 20 pound ball
Lynne
5 rounds for max reps (not timed):
Bodyweight bench press (if you weight 170lbs, you will bench 170lbs)
Pull-ups
Nicole
Run 400m
Max rep pull-ups

JT
Handstand push-ups
Ring dips
Push-ups
Michael
3 rounds, for time:
Run 800 meters
50 back extensions
50 sit-ups
Murph
For time (partition the pull-ups, push-ups and squats as necessary):
1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run
Daniel
For time:
50 pull-ups
400 meter run
95 pound thruster – 21 reps
800 meter run
95 pound thruster – 21 reps
400 meter run
50 pull-ups
Josh
For time:
95 pound overhead squat – 21 reps
42 pull-ups
95 pound overhead squat – 15 reps
30 pull-ups
95 pound overhead squats – 9 reps
18 pull-ups
Jason
For time:
100 squats
5 muscle-ups
75 squats
10 muscle-ups
50 squats
15 muscle-ups
15 squats
20 muscle-ups
Badger
3 rounds, for time:
95 pound squat clean – 30 reps
30 pull-ups
Run 800 meters
Joshie
3 rounds, for time:
40 pound dumbbell snatch – 21 reps right arm
40 pound dumbbell snatch – 21 reps left arm
21 L pull-ups
Note: snatches are full squat snatches
Nate
As many rounds as possible in 20 minutes
2 muscle-ups
8 2 pood [E1]KB swings
Randy
For time:
75lb power snatch – 75 reps
Tommy V
For time:
115lb thruster – 21 reps
15ft rope climb – 12 ascents

Griff
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
Ryan
For time:
5 rounds of:
7 muscle-ups
21 burpees
Note: each burpee terminates with a jump one foot above max standing reach
Erin
For time:
5 rounds of:
40lb dumbbell split clean – 15 reps
21 pull-ups
Mr Joshua
For time:
5 rounds of:
Run 400 meters
30 glute-ham sit-ups
250lb deadlift – 15 reps
DT
For time:
5 rounds of:

155lb hang power clean – 9 reps
155lb pound push jerk – 6 reps
Danny
Maximum number of rounds in 20 minutes of:
24 inch box jump – 30 reps
115lb push press – 20 reps
30 pull-ups
Hansen
For time:
5 rounds of:
30 reps – 2 pood KB swing
30 burpees
30 glute-ham sit-ups
Tyler
For time:
5 rounds of:
7 muscle-ups
95lb Sumo-deadlift high-pulls – 21 reps
Lumberjack 20
For time:
20 deadlifts (275lbs)
Run 400m
20 KB swings (2 pood)
Run 400m
20 overhead squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pull-ups (Chest to Bar)
Run 400m
20 Box jumps (24″)
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m
Stephen
For time:
30-25-15-10-5 rep rounds of:
GHD sit-up
Back extension
Knees to elbow
95lb stiff legged deadlift

Garrett
For time:
3 rounds of:
75 squats
25 ring handstand push-ups
25 L-pull-ups
War Frank
For time:
3 rounds of:
25 muscle-ups
100 squats
35 GHD sit-ups
McGhee
Rounds in 30 minutes:
13 push-ups
9 box jumps 24 inch box
Paul
For time:
5 rounds of:
50 double-unders
35 knees to elbows
185lb overhead walk – 20 yards
Jerry
For time:
Run 1 mike
Row 2k
Run 1 mile
Nutts
For time:
24 box jumps – 30 inch box
50 pull-ups
100 wallball shots – 20lbs, 10”
200 double-unders
Run 400 meters with a 45lb plate
Arnie
For time:
with a single 2 pood KB:
21 Turkish get-ups – right arm
50 swings
21 overhead squats – left arm

50 swings
21 overhead squats – right arm
50 swings
21 Turkish get-ups – left arm
The Seven
For time:
Seven rounds of:
7 knees to elbows
7 burpees
7 KB swings – 2 pood
7 pull-ups
RJ
For time:
5 rounds of:
Run 800 meters
50 push-ups
Luce
For time:
Wearing a 20lb vest, perform 3 rounds of:
Run 1K
10 muscle-ups
100 squats
Johnson
Rounds in 20 minutes:
8 muscle-ups
155lb squat clean – 9 reps
Roy
For time:
5 rounds of:
25 pull-ups
Adam Brown
For time:
two rounds of:
24 wallball shots – 20lb ball

195lb bench press – 24 reps
145lb clean – 24 reps
Coe
For time:
ten rounds of:
10 ring push-ups
Severin
For time:
50 strict pull-ups
100 push-ups release hands from floor at the bottom
Run 5k
Note: wear 20lb weighted vest if possible

Helton
For time:
3 rounds of:
Run 800 meters
50lb dumbbell squat cleans - 30 reps
30 burpees
Jack
Max rounds in 20 minutes:
1.5 pood KB swings – 10 swings
10 box jumps 24 inch box
Forrest
For time:
3 rounds of:
20 L-pull-ups
30 toes to bar
40 burpees
800 meter run
Bulger
For time:
10 rounds of:
Run 150 meters
chest to bar pull-ups – 7 reps
135lb front squat – 7 reps
Handstand push-ups – 7 reps
Brenton
For time:
5 rounds of:
Bear crawl 100 feet
Standing broad-jump – 100 feet
Note: wear 20lb weighted vest if possible
Blake
For time:
4 rounds of:
100 foot walking lunge with 45lb plate held overhead
Colin
For time:
6 rounds of:
Carry 50lb sandbag 400 meters
95lb sumo deadlift high-pull – 12 reps

Thompson
For time:
10 rounds of:
15ft rope climb – 1 ascent
95lb back squat – 29 reps
135lb barbells farmer carry – 10 meters
Note: begin the rope climbs seated on the floor
Whitten
For time:
5 rounds of:
22 KB swings – 2 pood
Run 400 meters

22 burpees
22 wall ball shots – 20lb ball
Bull
For time:
2 rounds of:
200 double-unders
135lb overhead squat -50 reps
50 pull-ups
Run 1 mile
Rankel
AMRAP – 20 minutes
Burpee pull-ups – 7 reps
2 pood KB swings – 10 swings
Run 200 meters

Holbrook
For time (each round):
Ten rounds of:
10 pull-ups
100 meter sprint
1 minute rest
Ledesma
AMRAP – 20 minutes
5 parallette handstand push-ups
10 toes through rings
20 pound medicine ball cleans – 15 reps
Wittman
For time:
7 rounds of:
1.5 pood KB swings – 15 swings
95lb power clean – 15 reps
Mccluskey
For time:
3 rounds of:
9 muscle-ups
15 burpee pull-ups
21 pull-ups
Run 800 meters
Weaver
For time:
4 rounds of:
10 L-pull-ups
15 push-ups
15 chest to bar pull-ups
15 push-ups
20 pull-ups
15 push-ups
Abbate
For time:
Run 1 mile
155lb clean and jerk – 21 reps
Run 800 meters
155lb clean and jerk – 21 reps
Run 1 mile
Hammer
For time (each round):
135lb power clean – 5 reps
135lb front squat – 10 reps
135lb jerk – 5 reps
20 pull-ups
Note: rest for 90 seconds between rounds
Moore
Rounds in 20 minutes
Run 400 meters
Max rep handstand push-ups
Wilmot
For time:
6 rounds of:
50 squats
25 ring dips
Moon
For time:
7 rounds of:
40lb dumbbell hang split snatch – 10 reps right arm
40lb dumbbell hang split snatch – 10 reps left arm
Note: alternate feet in the split snatch sets
Small
For time:
3 rounds of:
Row 1000 meters
50 burpees
Run 800 meters

Bodyweight WODs
WOD 1
3 rounds, for time:
10 burpees
20 squats
30 sit-ups
WOD 2
TabataTabata (8 intervals – 20 seconds work – 10 seconds rest):
Push-ups
Sit-ups
Squats
WOD 3
5 rounds, for time:

10 tuck jumps
15 back extensions
WOD 4
2 rounds, for time:
400m run
50 lunges
WOD 5
For time:
100 push-ups
50 sit-ups
WOD 6
3 rounds, for time:
20 burpees
30 squats
40 sit-ups
WOD 7
4 rounds, for time:
15 tuck jumps
25 sit-ups
WOD 8
For time:
100 burpees
WOD 9
5 rounds, for time:
20 burpees
10 sit-ups
20 squats
WOD 10
For time:
5km run
WOD 11
For time:
50 box jumps
50 walking lunges
20 burpees
WOD 12
5 rounds, for time:
20 jumping squats
20 sit-ups
20 push-ups
WOD 13
For time:
500m row
50 squats
40 sit-ups
30 push-ups
10 burpees
WOD 14
1 minute plank
15 bicycle crunches
10 burpees
1 minute plank
15 bicycle crunches
20 squats
WOD 15
3 rounds, for time:
10 push-ups
20 squats
10 crunches
10 burpees
25 jumping jacks
20 second plank
20 lunges
WOD 16
3 rounds, for time:
200m sprint
15 push-ups
15 lunges
100m sprint
15 squats
WOD 17
5 rounds, for time:
15 push-ups
15 sit-ups
15 jump squats
WOD 18
1 minute plank
500 meter run
2 minute plank
500 meter run
3 minute plank
500m cool down jog
WOD 19
4 rounds, for time:
20 walking lunges
20 push-ups
20 jumping jacks
WOD 20
AMRAP
20 squats
100 meter run
20 walking lunges
10 push-ups
10 lunges
100 meter run
WOD 21
3 rounds, for time:
15 vertical jumps
15 jumping jacks
10 burpees
15 push-ups
WOD 22
1 round for time:
Skip for 1 minute
20 vertical jumps
20 jumping jacks
Skip for 1 minute
20 squats
20 walking lunges
WOD 23
AMRAP
20 sit-ups
20 reverse crunches
20 high knees
20 squat jumps
10 push-ups
WOD 24
7 rounds, for time:
7 burpees
7 squats
7 sit-ups
7 jumping jacks
WOD 25
3 rounds, for time:
90 second plank
20 burpees
90 second plank
20 vertical jumps
WOD 26
Walking lunges for 400m
WOD 27
150 burpees
WOD 28
4 rounds of:
Run 400m
50 squats
100-75-50-25 reps:
Sit-ups
Flutterkicks
Leg levers
WOD 29
50 burpees
WOD 30
Cumulative L-hold for 5 minutes
Use a bar, rings, or floor
WOD 31
50 squats
25 push-ups
50 pistol squats
25 fingertip push-ups
50 side lunges
25 knuckle push-ups
50 walking lunges
25 diamond push-ups
WOD 32
50 flutterkicks
50 sit-ups
Run 400m
100 flutterkicks
100 sit-ups
Run 400m
WOD 33
20-16-12-8-4 reps of:
One-arm push-ups
Pistol squats
WOD 34
4 rounds of:
50 push-ups
50 sit-ups
50 flutterkicks
WOD 35
1 round Tabata sprints (8 rounds, 20 seconds on, 10 seconds off)
1 round Tabata bottom-to-bottom squats (8 rounds, 20 seconds on, 10
seconds off)
WOD 36
10 push-ups
15 sit-ups
20m walking lunge
WOD 37
21-15-9 reps of:
Lunges
Sit-ups
Burpees
WOD 38
5 rounds of:
50 mountain climbers
25 sit-ups
WOD 39
5 rounds of:
100 jumping jacks

WOD 39
Burpees: 20-19-18-17 … 4- 3-2-1
Walk 25m after each set
WOD 40
50 rounds of:
1 squat
1 push-ups
1 sit-ups
1 superman
1 tuck jump
WOD 41
50 jumping jacks
50 push-ups
50 tuck jumps
50 sit-ups
50 squats
50 jumping jacks
WOD 42
10 rounds:
30 second handstand
30 second isometric squat
WOD 43
Run 100m
20 push-ups
5 burpees
15 clap push-ups
5 burpees
10 chest-slap push-ups
5 burpees
Run 100m
15 push-ups
5 burpees
10 clap push-ups
5 burpees
5 burpees
Run 100m
10 push-ups
5 burpees
10 clap push-ups
WOD 44
5 burpees
5 burpees
WOD 45
Run 400m
Burpee-Broad Jump 25m
Walking Lunges 25m
Bear Crawl 25m
Walking Lunges 25m

Bear Crawl 25m
Run 400m
WOD 46
100 sit-ups
100 flutterkicks
100 leg levers
WOD 47
Use a deck of cards:
Face cards = 10
Aces = 11
Numbered cards are as per number states

Flip each card and perform the movement and the number of reps
specified
WOD is complete once the whole deck has been utilised
Hearts - burpees
Diamonds – mountain climbers
Spades - flutterkicks
Clubs - sit-ups
Jokers - Run 400m
WOD 48
50 burpees
75 flutterkicks
100 push-ups
150 sit-ups
WOD 49
5 rounds:
10 burpees
20 box jumps
30 push-ups
40 squats
50 lunges
WOD 50
4 rounds:
50 walking lunges
50 squats
Run 400m
WOD 51
Run 5km
Stop every 120 seconds to perform 20 push-ups, 20 sit-ups and 20 squats
WOD 52
3 rounds:
50 push-ups
50 sit-ups
50 squats
WOD 53
5 rounds:
50 walking lunges
80 squats
60 squats
40 squats
20 squats
WOD 54
4 rounds:
25 lunges
50 squats
5 rounds of:
100 squats
20 lunges
35 push-ups
WOD 55
5 rounds of:
50 squats
WOD 56
2 rounds:
Max push-ups in 2 minutes
Max sit-ups in 2 minutes
Max flutterkicks in 2 minutes
Max squats in 2 minutes
WOD 57
3 rounds of:
30 yard bear crawl
30 yard inch worm push-ups
30 yard burpee jumps

WOD 58
100 burpee pull-ups
WOD 59
15 pull-ups
30 push-ups
45 squats
WOD 60
1 round:
Handstand push-ups: 15-13-11-9-7-5-3-1
L-pull-ups: 1-3-5-7-9-11-13-15
WOD 61
3 rounds:
Run 800m
50 pull-ups
WOD 62
10 rounds:
12 burpees
12 pull-ups
WOD 63
5 rounds:
15 L-pull-ups
30 push-ups
45 sit-ups
WOD 64
5 rounds:
25 inverted burpees
25 pull-ups
25 burpees
WOD 65
10 pull-ups
20 pull-ups
30 pull-ups
WOD 66
Run 800m
40 L-pull-ups
Run 800m
40 strict pull-ups
Run 800m
40 kipping pull-ups
WOD 67
5 rounds of:
50 squats
30 pull-ups
100 squats
100 pull-ups
200 push-ups
300 squats
100 lunges
WOD 68
21-15-9 reps of:
Burpees
Pull-ups
WOD 69
21-15-9 reps of:
Pull-ups
Push-ups
Squat jumps to 14” above max reach
WOD 70
50-35-20 rep rounds of:
Handstand push-ups
Pull-ups
WOD 71
AMRAP in 15 minutes:
20 seconds of pull-ups
20 seconds of sit-ups
20 seconds of squats
WOD 72
100 pull-ups
200 push-ups
300 squats
50 sit-ups
WOD 73
25 pull-ups
50 push-ups
75 squats
WOD 74
50 pistol squats
75 pull-ups
WOD 75
10 L pull-ups
20 squats
WOD 76
Run 1600M
100 bodyblasters (burpee-pull-ups-knees to elbows)
Run 1600M
WOD 77
Tabata pull-ups, 1 round
Run 1600m
Tabata push-ups, 1 round
Run 1600m
Tabata sit-ups, 1 round

Run 1600m
Tabata squats, 1 round
Run 1600m
WOD 78
10-20-30 reps of:
Squats
Handstand push-ups
Squat
Pull-ups
WOD 79
100 pull-ups
Run 1 mile
100 push-ups
Run 1 mile
100 sit-ups
Run 1 mile
100 squats
Run 1 mile
WOD 80
Run 1 mile
50 pull-ups
100 push-ups
150 sit-ups
200 squats
Run 1 mile
50 pull-ups
100 push-ups
150 sit-ups
200 squats
Run 1 mile
WOD 81
5 rounds of:
30 pull-ups
WOD 82
100 squats
30 pull-ups
100 squats
200 squats
100 squats
WOD 83
100 L-pull-ups
100 squats
40 pull-ups
80 squats
32 pull-ups
60 squats
24 pull-ups
40 squats
16 pull-ups
20 squats
8 pull-ups
WOD 84
10 rounds of:
10 pull-ups
20 push-ups
30 squats
WOD 85
12 L-pull-ups
WOD 86
50 squats
50 pull-ups
50 walking lunges
50 knees-to-elbows
50 sit-ups
50 squats
50 pull-ups
WOD 87
100 squats
25 sit-ups
100 squats
25 sit-ups
100 squats
25 knees-to-elbows
100 squats
WOD 88
2 rounds of:
35 squats
35 knees-to-elbows
35 squats
35 sit-ups
35 lunges
35 squats
WOD 89
21-18-15-12-9-6-3 of:
Squats
L-pull-ups
Knees-to-elbows
WOD 90
7 rounds of:
35 squats
25 push-ups
15 pull-ups
WOD 91
21-15-9 reps of:
Bodyblasters (burpee-pullup-knees to elbows)
Box jump burpees
Belushi burpees (on jump turn 180 degrees)
Burpee Jacks (plank jack to jumping jack)

WOD 92
3 rounds of:
100 squats
25 L-pull-ups
5 rounds of:
9 pull-ups
WOD 93
21 pull-ups
50 squats
21 knees-to-elbows
18 pull-ups
50 squats
18 knees-to-elbows
15 pull-ups
50 squats
15 knees-to-elbows
12 pull-ups
50 squats
12 knees-to-elbows
WOD 94
20 rounds of:
5 pull-ups
5 push-ups
5 sit-ups
5 squats
WOD 95
100 squats
30 pull-ups
100 squats
30 pull-ups
100 squats
WOD 96
5 rounds of:
20 squats
20 push-ups
20 pull-ups
WOD 97
50-40-30-20-10 reps
Pull-ups
Squat jumps
WOD 98
15 rounds for max reps:
Pull-ups - 30 seconds on 20 seconds off
WOD 99
100 squats
30 pull-ups
100 squats
30 pull-ups
100 squats
WOD 100
Run 400m
25 pull-ups
25 push-ups
25 sit-ups
25 squats
WOD 101
150 squats
50 push-ups
21 pull-ups
Run 800m
21 pull-ups
50 push-ups
150 squats
WOD 102
50 L-pull-ups
50 pistol squats
50 knees-to-elbows
WOD 103
3 rounds of:
Run 800m
30 burpees
30 knees-to-elbows
WOD 104
21-15-9 reps of:
Handstand push-ups
Inverted pull-ups
WOD 105
20 burpee pull-ups
Run 800m
20 burpee pull-ups
Run 800m
20 burpee pull-ups
WOD 106
3 rounds:
10 push-ups
10 jumping jacks
10 squats
10 jumping jacks
10 sit-ups
10 jumping jacks
WOD 107
5 rounds:
20 sit-ups
30 second plank
15 sit-ups
30 second side plank (left)
15 sit-ups
30 second side plank (right)
10 sit-ups
WOD 108
3 rounds:
10 pull-ups
10 burpees
10 pull-ups
10 dips
10 burpees
10 dips
50 sit-ups
WOD 109
2 rounds:
20 push-ups
20 squats
20 lunges (10 per leg)
20 sit-ups
200m run
WOD 110
4 rounds:
10 double-unders
20 single unders
200m run
5 burpees
WOD 111
4 rounds:
10 jumping jacks
20 push-ups
30 sit-ups
3 planks
WOD 112
30 push-ups
10 HSPU
5 pull-ups
30 sit-ups
30 walking lunges (15 per leg)
WOD 113
3 rounds:
50 squats
25 walking lunges
10 box jumps
5 burpees
WOD 114
5 rounds:
100m sprint
30 push-ups
30 sit-ups
30 squats
WOD 115
1 round:
1 pull-up
1 burpee
2 pull-ups
2 burpees
3 pull-ups
3 burpees
4 pull-ups
4 burpees
5 pull-ups
5 burpees
6 pull-ups
6 burpees
7 pull-ups
7 burpees
8 pull-ups
8 burpees
9 pull-ups
9 burpees
10 pull-ups
10 burpees
WOD 116
4 rounds:
30 squats
30 box jumps
10 burpees
WOD 117
5 rounds:
20 pistol squats (10 per leg)
100m sprint
20 squats
100m sprint
100m sprint
WOD 118
3 rounds:
20 burpees
15 box jumps
10 push-ups
45 sit-ups
WOD 119
2 rounds:
10 dips
10 push-ups
10 HSPU
WOD 120
3 rounds:
20 double-unders
50 push-ups
50 sit-ups
50 squats
20 double-unders
WOD 121
4 rounds:
20 side planks (left)
40 sit-ups
20 side planks (right)
20 box jumps
20 push-ups
WOD 122
1 round:
100 single unders
50 jumping jacks
10 pull-ups
20 push-ups
30 sit-ups
40 squats
WOD 123
1 round:
10 pull-ups
100m sprint
10 pull-ups
100m sprint
50 push-ups
500m jog
WOD 124
2 rounds:
50 jumping jacks
50 sit-ups
WOD 125
For time:
100 pull-ups
100 HSPU
WOD 126
200 sit-ups
10 planks
WOD 127
For time:
100 squats
100m sprint
WOD 128
For time:
50 burpees
50 push-ups
50 sit-ups
WOD 129
2 rounds:
50 squats
WOD 130
2 rounds:
5 HSPU
10 push-ups
15 squats
25 sit-ups
WOD 131
For time:
200 pull-ups (break up into as many sets as necessary)
200 push-ups (break up into as many sets as necessary)
WOD 131
2 rounds:
50m sprint
50 burpees
50m sprint
50 jumping jacks
WOD 132
1 round:
100 squats
10 burpees
50 squats
20 burpees
10 sit-ups
WOD 133
2 rounds:
20 tuck jumps
20 push-ups
WOD 134
100 single unders
35 push-ups
100 single unders
35 sit-ups
1 plank
WOD 135
2 rounds:
50 seconds of single unders
50 squats
50 push-ups
50 sit-ups
WOD 136
10 rounds:
1 pull-up
2 push-ups
3 squats
5 mountain climbers
WOD 137
5 rounds:
10 pull-ups
100m sprint
WOD 138
For time:
200 air squats

WOD 140
25 push-ups
200m run
25 push-ups
50 jumping jacks
WOD 141
20 rounds, for time:
5 sit-ups
5 push-ups
5 squats
WOD 142
5 HSPU
5 air squats
5 push-ups
5 mountain climbers
WOD 143
10 rounds, for time:
100m sprint
100m walk
WOD 144
Tabata squats (20 seconds on 10 seconds off, 8 rounds)
WOD 145
3 rounds
20 jumping jacks
30 air squats
40 sit-ups
WOD 146
AMRAP in 15 minutes
10 push-ups
15 sit-ups
20 squats
WOD 147
Run 500m
50 squats
Run 500m
50 sit-ups
WOD 148
21-15-9
Push-ups
Bench dips
HSPU
WOD 149
For time:
1km run
WOD 150
10 rounds:
10 burpees
50 jumping jacks
WOD 151
For time:
50 squats
50 sit-ups
50 burpees
50 push-ups
WOD 152
Accumulate 10 minutes in a handstand position

WOD 153
6 rounds:
10 HSPU
15 push-ups
20 sit-ups
WOD 154
2 rounds:
1 minute plank
1 minute rest
45 second plank
45 second rest
30 second plank
30 second rest
20 second plank
20 second rest
10 second plank
10 second rest
WOD 155
10 rounds:
15 burpees
15 sit-ups
WOD 156
30 sit-ups
20 supermans
15 push-ups
WOD 157
2 rounds:
50 double-unders
50 sit-ups
WOD 158
Complete in 12 minutes:
30 burpees
15 squats
20 burpees
30 squats
10 burpees
60 squats
WOD 159
4 rounds:
20 bench dips
WOD 160
For time:
100 burpees
20 squats
10 tuck jumps
WOD 161
20 seconds of high knees
20 seconds of push-ups
20 seconds rest
20 seconds rest
20 seconds rest
20 seconds rest
WOD 162
AMRAP in 20 minutes
15 push-ups
10 sit-ups
15 squats
WOD 163
40-30-15 of:
Burpees
Push-ups
Jumping jacks
WOD 164
4 rounds:
30 second plank
10 push-ups
10 jumping jacks
WOD 165
6 HSPU
6 HSPU
3 HSPU
WOD 166
2 minutes max repetition push-ups
1 minute rest
1 minute rest
1 minute rest
1 minute rest
Bench dips until failure
WOD 167
500 jumping jacks
Stop after every 50 repetitions to perform 10 burpees
WOD 168
3 rounds:
50 squats
50 bench dips
30 second handstand
WOD 169
8 rounds:
20 burpees
20 second handstand
WOD 170
6 rounds:
15 jumping jacks
15 push-ups
15 sit-ups
1 minute plank
WOD 171
50 push-ups
50 sit-ups
50 squats
WOD 172
For time:
WOD 173
8 rounds:
1 minute plank
10 jumping jacks
WOD 174
3 rounds:
5 clapping push-ups
10 supermans
WOD 175
30 rounds:
5 jumping jacks
2 burpees
3 push-ups
WOD 176
10 rounds:
10 push-ups
100m sprint
WOD 177
4 rounds:
10 sit-ups
10 burpees
10 air squats
WOD 178
10 box jumps
50 sit-ups
50 air squats
400m run
WOD 179
7 rounds:
20 seconds of mountain climbers
20 seconds of squats
20 seconds of pistol squats (each leg)
WOD 180
30 unbroken double-unders
Use as many attempts as necessary

WOD 181
5 push-ups
5 push-ups
5 push-ups
5 push-ups
5 push-ups
5 push-ups
20 sit-ups
200m run
WOD 182
3 burpees
6 supermans
9 sit-ups
12 push-ups
WOD 183
4 rounds:
20 tuck jumps
10 push-ups
30 second handstand
30 second plank
WOD 184
4 rounds:
50 burpees
5 sit-ups
15m bear crawl
100m run
10 hip bridge extensions
WOD 185
EMOM for 14 minutes:
8 donkey kicks
2 pistol squats per side
10 hip bridge extensions
WOD 186
7 rounds:
5 pull-ups
20 second handstand hold
10 hollow rocks
10 walking lunges
WOD 187
12 overhead walking lunges
12 burpees
12 HSPU
12 air squats
WOD 188
10 hand release push-ups
5 pull-ups
5 broad jumps
5 jumping jacks
5 sit-ups
WOD 189
8 rounds:
10 burpees
10 hollow rocks
20 double-unders
20 walking lunges
WOD 190
8 rounds:
1 minute plank
10 push-ups
10 sit-ups
10 air squats
10 donkey kicks
WOD 191
5 rounds:
Burpees – 1 minute
Air squats – 1 minute
Push-ups – 1 minute
Sit-ups – 1 minute
Take a 1 minute rest period between rounds
WOD 192
20 double-unders
15 pull-ups
10 push-ups
5 squats
5 sit-ups
WOD 193
10 box jumps
10 broad jumps
WOD 194
10 rounds:
8 alternating jumping lunges
8 broad jumps
10m bear crawl
10 sit-ups
10 air squats
WOD 195
3 rounds:
400m run
20 pull-ups
20 squats
20 burpees
20 walking lunges
WOD 196
2 rounds:
21-15-9 reps
Burpees
Pull-ups
Sit-ups
Ankle biters
Push-ups
WOD 197
For time:
30 kipping pull-ups
400m run
13 strict pull-ups
400m run
5 weighed pull-ups
WOD 198
1 round:
15 spiderman push-ups
15 spartan push-ups
15 Hindu push-ups
15 diamond push-ups
10 squats
10 dips
WOD 199
4 rounds:
800m run
30 pull-ups
30 burpees
WOD 200
50 air squats
8 muscle-ups
Cardio Based WODs
Running WOD 1
2 mile run for best time
Running WOD 2
Max distance in 30 minutes
Running WOD 3
1 round Tabata uphill sprints (20:10 x 8)
Running WOD 4
4 rounds of:
5:00 max distance
3:00 recovery
Running WOD 5
3 rounds:
5km run with 30 second recovery between rounds
Running WOD 6
1.2km uphill sprint
Rest 1:00
1.2km downhill jog
Rest 1:00
Repeat
Running WOD 7
1:00 sprint, 1:00 rest

Running WOD 8
10x100m with 2:00 rest
8 rounds of:
80 second sprint, 40 second rest
Running WOD 9
3 rounds of:
1:00 sprint, 1:00 recovery

Running WOD 10
Running WOD 11
Run 10k. Run second half faster than the first.
Running WOD 12
3 rounds of:
100m sprint, Rest same amount of time you finished the sprint
Running WOD 13
3 rounds of:
Running WOD 15
10 rounds of:

Running WOD 16
8 rounds of:
10 seconds sprint, 5 seconds recovery
Running WOD 17
Running WOD 18
16 rounds of:
10 seconds sprint, 20 seconds recovery
Running WOD 19
4x200m + 4x400m + 2x1000m
Rest 1:00, 1:30, and 2:00 per interval distance, respectively.
Running WOD 20
200m sprint, Rest same amount of time you finished the sprint in
Running WOD 21
1 mile time trial
Rest 60 seconds
2x400m sprint
Rest 60 seconds between sprints
Running WOD 22
4x200m
2x400m
Rest 60 seconds between sprints
Running WOD 23
400m run
20 sit-ups
400m run
20 push-ups
400m run
Running WOD 24
100m sprint
10 tuck jumps
100m sprint
10 burpees
100m sprint
Running WOD 25
200m run
100m jog
200m run
100m jog
200m run
100m jog
Running WOD 26
100m sprint
30 seconds rest
100m sprint
30 seconds rest
100m sprint
30 seconds rest
400m run
Running WOD 27
3 rounds:
Move 100m carrying a 45lb plate as fast as possible
30 seconds rest
100m sprint
Running WOD 28
200m sprint
20 sit-ups
200m sprint
20 push-ups
200m sprint
20 burpees
Running WOD 29
100m sprint
50m walking lunges

50m sprint
100m walking lunges
Running WOD 30
Max distance in 15 minutes

Rowing WOD 1
Time trial
Row 1500m
Set damper setting to 10
Rowing WOD 2
Intervals
For total distance
Row 9x (60:60)
Rowing WOD 3
Intervals
Cover max distance
Row 6x (90:90)
Rowing WOD 4
Intervals
For max distance
Row 20 (15:10)
Rowing WOD 5
Intervals
Record average time for all intervals
Row 10x250m
Rest for 5x interval time
Rowing WOD 6
5 rounds:
Partner effort, one rows while the other recovers

Row 50-40-30-20-10 calories
Rowing WOD 7
Time trial
Row 4000m
Rowing WOD 8
Intervals
Row 4x1200m
Rest 2 minutes between intervals
Rowing WOD 9
Intervals
Rest 45 seconds between intervals
Row 8x250m
Rowing WOD 10
5 rounds:
Row for total distance or calories
10:10
20:10
10:10
30:10
15:10
25:60
Rowing WOD 11
Intervals
For total distance
Row 9x (60:60)
Rowing WOD 12
Intervals
Row 6x (90:90)
Rowing WOD 13
Intervals
Row 3x2500m
Rest 1 minute between intervals

Rowing WOD 14
Intervals
2 rounds, cover max distance:
Row 1 minute
Rest 1 minute
Row 1 minute
Rest 50 seconds
Row 1 minute
Rest 40 seconds
Row 1 minute
Rest 30 seconds
Row 1 minute
Rest 20 seconds
Row 1 minute
Rest 10 seconds
Rowing WOD 15
3 rounds (calories spent is your score):
Row 2 minutes
Rest 3 minutes
Row 1 minute, arms only
Rest 1 minute
Row 1 minute
Rest 3 minutes
Rowing WOD 16
800m row
30 KB swings
Rowing WOD 17
4 rounds, for time:
250m row
AMRAP muscle-ups
250m row
Rowing WOD 18
3 rounds, for time:
900m row
45 burpees
900m row
Rowing WOD 19
2500m row
10 wall balls
10 sit-ups
250m row
Rowing WOD 20
400m row
10 air squats
400m row
10 muscle-ups
5 Minute WODs
5 Minute WOD 1
Thrusters
Pull-ups
First round is 1 rep, second round is 2 reps etc. increasing for duration of
WOD
5 Minute WOD 2
Max reps
Burpees
5 Minute WOD 3
AMRAP in 5 minutes
10 deadlifts
10 burpees
5 Minute WOD 4
AMRAP in 5 minutes
Clusters
5 Minute WOD 5
5 thrusters
5 pull-ups
5 Minute WOD 6
Toes to bar
Burpees
WOD
5 Minute WOD 7
10 air squats
8 sit-ups
6 push-ups
4 pull-ups
5 Minute WOD 8
5 wall balls
3 HSPU
1 power clean
5 Minute WOD 9
5 cleans
5 ring dips
5 Minute WOD 10
Power cleans
Muscle ups
WOD
5 Minute WOD 11
KB swings
Box jumps
WOD
5 Minute WOD 12

Power cleans
Pistol squats
Muscle ups
WOD
5 Minute WOD 13
Push-ups
5 Minute WOD 14
10 push-ups
10 sit-ups
10 squats
5 Minute WOD 15
3 push-ups
2 sit-ups
1 pull-up
100m run
5 Minute WOD 16
5 calorie row
5 burpees
5 Minute WOD 17
5 wall balls
10 back extensions
20 broad jumps
5 Minute WOD 18
Burpee pull-ups
5 Minute WOD 19
15 deadlifts
10 power cleans
5 shoulder to overheads
5 Minute WOD 20
5 pull-ups
10 push-ups
20 air squats
20 sit-ups
10 minute WODs
10 minute WOD 1
10 HSPU
20 pistol squats
10 minute WOD 2
5 power cleans
5 front squats
5 push press
5 burpees
10 minute WOD 3
10 toes to bar
10 burpees
10 minute WOD 4
200m row
2 power cleans
2 push press
2 front squat
10 minute WOD 5
8 power cleans
12 sit-ups
10 push-ups
10 minute WOD 6
30 snatches
20 front squats
10 burpees
10 push-ups
10 minute WOD 7
2 deadlifts
20 sit-ups
200m run
10 minute WOD 8
20 burpees
10 toes to bar
5 sit-ups
10 minute WOD 9
5 wall balls
3 HSPU
1 power clean
10 minute WOD 10
Burpee pull-up toes to bar
10 minute WOD 11
5 deadlifts
50 double-unders
10 minute WOD 12
2 pull-ups
20 sit-ups
2 push-ups
200m run
10 minute WOD 13
60 burpees
30 overhead squats
10 muscle-ups
10 minute WOD 14
3 HSPU
3 power cleans
3 wall balls
3 pull-ups
10 minute WOD 15
10 calorie row
10 burpees
10 minute WOD 16
10 double-unders
10 front squats
5 cleans
10 minute WOD 17
100m run
10 burpees
50m run
5 burpees
10 minute WOD 18
10 cleans
10 ring dips
10 minute WOD 19
10 pistol squats per leg
10 push-ups
10 front squats
10 sit-ups
10 minute WOD 20
10 HSPU
5 muscle-ups
20 Minute WODs
20 minute WOD 1
2 deadlifts
20 sit-ups
200m run
20 minute WOD 2
10 pull-ups
5 dumbbell deadlift
10 push presses
20 minute WOD 3

5 HSPU
15 pull-ups
20 minute WOD 4
30 burpees
40 sit-ups
50 walking lunges
20 minute WOD 5
5 power cleans
5 front squats
5 push presses
500m run
20 minute WOD 6
20 KB swings
20 toes to bar
400m run
20 minute WOD 7
400m run
5 muscle-ups
10 HSPU
20 minute WOD 8
5 pull-ups
10 push-ups
15 air squats
100m run
20 minute WOD 9
4 snatches
40 double-unders
400m run
20 minute WOD 10
1 rope climb
400m run
HSPU for max reps
20 minute WOD 11

6 deadlifts
7 burpee pull-ups
10 KB swings
200m run
20 minute WOD 12
30 box jumps
20 push presses
30 pull-ups
20 minute WOD 13
20 KB swings
20 box jumps
200m run
20 minute WOD 14
4 deadlifts
40 double-unders
400m run
20 minute WOD 15
15 medicine ball cleans
10 toes through rings
5 HSPU
20 minute WOD 16
8 push presses
5 deadlifts
5 muscle-ups
8 front squats
20 minute WOD 17
20 sit-ups
10 clean and jerk
20 sit-ups
10 front squats
20-sit-ups
20 minute WOD 18
9 deadlifts
8 muscle-ups
7 squats
7 clean and jerks
20 minute WOD 19
2 pull-ups
4 HSPU
8 KB swings
50m run
20 minute WOD 20
15 air squats
10 push-ups
5 pull-ups
1 plank (30 seconds)

Heavy Lifting WODs
Heavy Lifting WOD 1
100ft farmers walk
12x KB swings
Heavy Lifting WOD 2
5 rounds:
100ft farmers walk
10x handstand push-ups
Heavy Lifting WOD 3
3x back squat
2x muscle-up
1x Atlas stone ground to shoulder (bw)
Heavy Lifting WOD 4
Work up to 1RM with as many sets as required:
Front squat
Back squat
Heavy Lifting WOD 5
5 rounds:
1-2-3-4-5x Tire flip (3x bw)
5-4-3-2-1x Atlas stone ground to shoulder (bw)
Heavy Lifting WOD 6
5 rounds:
5x log clean and press
50ft duck walk
Heavy Lifting WOD 7
For time:
400m Zercher yoke carry (1.5x bw)
Heavy Lifting WOD 8
10 rounds:
50ft farmers walk
50ft yoke carry
Rest 1 minute
Heavy Lifting WOD 9
Every minute on the minute for max rounds:
1x jerk
Add additional weight each successive minute, continue until failure
Heavy Lifting WOD 10
5 rounds:
30x GHD sit-ups
100ft farmers walk

10x tire flips(3x bw)
1x 15ft rope climb
Rest 3 minutes
3x axle deadlift (2x bw)
3x Atlas stone ground to shoulder (1.25x bw)
3x bench press (bw)
3 rounds:
50ft car push
7x Axle deadlift (1.5x bw)
For max reps:
Max reps bench press (bw)

Rest 3 minutes
Max reps Atlas stone over bar (bw)
Rest 3 minutes
Max reps back squat (bw)
Rest 3 minutes
Max reps axle deadlift (bw)
Rest 3 minutes
Max reps Atlas stone ground to shoulder (bw)
5 rounds:
2-4-6-8-10x Atlas stone clean and jerk
4-8-12-16-20x dynamic stone push-ups
3 rounds:
1 minute max reps Atlas stone (bw) over 52 inch bar

Rest 3 minutes
5 rounds:
100ft farmers walk
1RM
Establish a 1RM for 50ft farmers walk
Unlimited time and attempts, rest as needed
5 rounds:
7-5-3-1-1x Atlas stone squats

10x pull-ups
10x box jumps (36 inch)
Rest 1 minute
5 rounds:
30x GHD sit-ups
100ft farmers walk
10x tire flips
1x 15ft rope climb
Rest 3 minutes
3 rounds:
15x Keg ground to shoulder

15x Burpees
Rest 2 minutes
For time:
25x thruster
25x weighted pull-ups
25x bench press
25x Sumo deadlift high-pull
4 rounds:
10x each arm KB snatch
15x wall ball
20x push-ups
3 rounds:
10x power clean (bw)
10x weight ring dips
5x deadlift (1.5x bw)
10x sandbag ground-to-overhead
15x GHD sit-ups
For time:
Run 400m
50x pull-ups
50x push-ups
Run 400m
50x sit-ups
50x squats
Run 400m
5 rounds:
2x tire flips
3x back squat
5x bench press
20x double-unders
5x deadlifts
5 rounds:
5-4-3-2-1x deadlift (1.5x bw)
3x muscle-up
9 rounds:
7x squat clean
8x burpee box jumps (36 inch)
1 round of Cindy (see ‘Girls’ benchmark WODs)
3x clean and jerk

3 rounds, 21-15-9x reps
Pull-ups
KB swings
Dips
3 rounds:
1x deadlift (1RM)
10x weight pull-ups
25x GHD sit-ups
8 rounds for max reps:

20 seconds hang power clean
Rest 10 seconds
20 seconds push press
Rest 10 seconds
3 rounds:
30 seconds max reps deadlift
Rest 30 seconds
30 seconds max reps back squat
Rest 30 seconds
30 seconds max reps bench press
Rest 30 seconds
3 rounds:
7x deadlift
8x muscle-ups
9x squat clean
5 rounds:
10-8-6-4-2x back squat
10x box jump (30 inch)
10x ring dip
5 rounds:
10x deadlift (bw)
10x KB swings
10x burpee pull-ups

3 rounds:
1 minute max reps weighted pull-ups
1 minute max reps weighted dips
1 minute rest
3 rounds:
1 minute max reps thruster
1 minute max reps weighted pull-ups
1 minute rest
10x weighted ring dips

Row 250m
Max rounds:
Rest 60 seconds between rounds, increase weight each round
2x overhead squat
1 round:
Rest as needed between reps
Sumo deadlift 5-5-3-3-3x
Max rounds:
Perform every minute on the minute, add additional weight on each set
2x front squat
For time:
Bar may not be set down, rest load on thighs or in hip crease as needed
100x hang power clean
1 round:
Bar may not be set down, rest load on thighs or in hip crease
Work up to a max load, rest exactly 2 minutes between lifts
Snatch grip deadlift 1RM

5 rounds:
Rest as needed between lifts
Snatch balance 1-1-1-1-1x
Rest as needed between efforts
Snatch deadlift 3-3-3-3x
Front squat 2-2-2-2-2x
5 rounds:
Rest as needed between rounds
Shoulder press 5-5-3-3-1x

Snatch 2-2-2-2x
Jerk 2-2-2-2-2x
Clean high pull from blocks 3-3-3x
Back squat 2-2-2-2x
5 rounds:
Rest as needed between rounds
Back squat 5-5-3-3-1x
5 rounds:
Squat clean 1-1-1-1-1x
Power clean 3-3-3-3-3x
Push press 3-3-3-3-3x
1 round:
Bar may not be set down, rest load on thighs if necessary
For time:
30x behind-the-neck thrusters
5 rounds:
Split jerk 1-1-1-1-1x reps
5 rounds:
KB press 5-5-3-3-3x per arm
For time:
30x clean and jerk

After each lockout, rotate 360 degrees with bar in the overhead position
5 rounds:
Deadlift 5-5-3-3-1x reps
5 rounds:
Overhead squat 3-3-3-3-3x
Heavy singles:

Snatch 1-1-1-1-1x
Clean and jerk 1-1-1-1-1x
Power snatch 3-3-3-3-3x
Jerk 3-3-3-3-3x
Clean high pull from floor 4-4-4-4-4x
8x Tabata (20 seconds work, 10 seconds recovery)
Atlas stone ground to shoulder

Max rounds:
Perform every minute on the minute, add additional weight each round
2x front squat
For time:
52x clean and jerk
Rest as needed between sets:
Weighted pull-ups 1-1-1-1-1-1-1x
1-10-1 ladder, teams of two, bar may not be set down until all reps completed
Deadlift
Max reps in 10 minutes:
Switch arms as necessary, KB may not touch floor
Long cycle KB clean and jerk
For time:
30x clean and jerk (bw)
Max rounds:
Perform one set every minute on the minute, add additional weight until
failure
2x back squat
KB WODs
KB WOD 1
2 rounds:
50x KB hand-to-hand swings
25x KB double bottoms-up press
12x KB snatch
50x push-ups
KB WOD 2
For time:
Run 1 mile
100x KB snatch
200x alternating KB press

300x KB swing
Run 1 mile
KB WOD 3
18 rounds:
1-2-3-2-3-4-3-4-5-4-5-6-5-6-7-6-7-8x reps
Double clean
Jerk
KB WOD 4
For time:
40x plyo push-ups using KB handles
40x hanging guard sit-ups
40x pull-ups
40x bench press

40x KB swing
40x alternating KB press
Row 50 calories
KB WOD 5
1x double KB snatch
2x KB Sotts press
3x KB thrusters
4x push-ups
KB WOD 6
For max rounds:
On-the-minute, double KB Sumo deadlift
Start at 1 rep, add another rep at top of each minute
Continue until you cannot perform the requisite number of reps per round
KB WOD 7
Max reps in 10 minutes
Switch arms as necessary, KB may not touch floor
Long cycle KB clean and jerk
KB WOD 8
1 round:
Row 2km
200x KB swings
Row 2000m
KB WOD 9
8 rounds:
8x single arm KB thruster
8x pistol squats
8x KB reverse lunge
KB WOD 10
13 rounds:
21-18-15-12-9-6-3-6-9-12-15-18-21x reps
KB swings
Push-ups
KB WOD 11
3 rounds - 21-15-9x reps:
KB sumo high-pull
Double KB push jerk
KB WOD 12
3x KB pistol squats
6x double KB snatch
9x KB jerk
KB WOD 13
Max rounds:
On the minute every minute perform
1x KB snatch first minute, then rest
2x KB snatch second minute, then rest
3x KB snatch third minute…
Continue until failure
KB WOD 14
18 rounds:
1-2-3-2-3-4-3-4-5-4-5-6-5-6-7-6-7-8x reps
Double snatch
Thruster
KB WOD 15
Max rounds:
On-the-minute, double KB Snatch
Start at 1 rep, add another rep at top of each minute
Continue until you cannot perform the requisite number of reps per round
KB WOD 16
For time:
Use single KB
25x ring dips
25x walking lunges w/ KB overhead
50x hand-to-hand swing
25x walking lunges w/ KB overhead
50x pull-ups
25x ring dips

KB WOD 17
7x KB snatch
7x ball slams
7x GHD sit-ups
KB WOD 18
5 rounds:
KB swings 80-40-20-40-80x
Push-ups 40-20-10-20-40x
Pull-ups 20-10-5-10-20x
KB WOD 19
3 rounds:
21-15-9x reps
KB sumo high-pull
Double KB push jerk

KB WOD 20
3x back squat (bw)
6x double KB swing (1/2 bw)
9x push-ups
KB WOD 21
5 rounds:
20x hand-to-hand KB swing
10x double KB clean
20x alternating bent KB row
10x thruster
KB WOD 22
3 rounds:
5x double KB snatch
10x thrusters
20x renegade rows

KB WOD 23
5 rounds:
All exercises are double KB
6x front squat
6x clean
6x press
15x swing
6x bent over row
10x burpees
KB WOD 24
3x KB snatch, each arm
5x burpees
KB WOD 25
10 rounds:
6x KB snatch, each arm
12x box jumps
KB WOD 26
4 rounds:
10-20-30-40x reps
KB swing
Man-makers
Alternating floor press
KB WOD 27
For max distance:
KB farmers walk for 12 minutes
Stop at top of each minute and do 5x burpees

KB WOD 28
3 rounds:
21-15-9x reps
KB thrusters
Ring pull-ups
KB WOD 29
For time:
75x KB snatch
KB WOD 30
For time:
53x KB swing
53x KB sumo deadlift high-pull
53x KB snatch
53x KB back extension
KB WOD 31
10x KB suitcase deadlift
Farmers walk - 20 steps
KB WOD 32
For time:
20x KB swing
30x single KB thruster, left arm
20x push-ups
30x sit-ups
20x KB sumo deadlift high pull
30x burpees
20x double KB snatch
200m farmers walk
20x KB swing
KB WOD 33
29 rounds:
Breathing ladder
KB swing
KB WOD 34
3 rounds:
5x burpees
10x KB thrusters
15x KB sumo deadlift high-pull
20x sit-ups
KB WOD 35
For time:
Use single KB
25x ring dips
25x walking lunges w/ KB overhead (left arm)

25x walking lunges w/ KB overhead (right arm)
50x pull-ups
25x ring dips
KB WOD 36
3x clean
3x front squat
3x double snatch
3x bent row
KB WOD 37
5 rounds:
21x sumo deadlift high pull
21x burpees
Row 250m
KB WOD 38
3 rounds:
5x double KB sumo deadlift
10x KB goblet squat
40m overhead carry
25x KB swings
KB WOD 39
3 rounds:
6x KB Turkish get-up
6x KB clean/press/windmill combo
50m heavy sandbag carry
KB WOD 40
For time:
Use two KBs for all weighted movements.

12x KB swing
12x snatch
12x clean and jerk
12x bent rows
12x burpees
12x high pulls
12x mountain climbers
12x Sotts press
12x suitcase swings
12x push-ups on KB handles
KB WOD 41
3 rounds:
15x KB swings
15x each arm KB clean and jerk
15x KB goblet squats
30 KB hand-to-hand swings
15x each arm KB snatch
KB WOD 42
Use single KB for all movements, KB may not touch floor
1x snatch
1x overhead squat
1x windmill
1x jerk
KB WOD 43
For time:
400m KB farmers walk
50x bottoms-up single KB thruster

25x/arm KB snatch
50x alternating floor press
KB WOD 44
3 rounds:
KB snatch intervals, count total reps for score
10:10
20:10
10:10
30:10
15:10
25:60
KB WOD 45
For time:
Use single KB
25x ring dips
25x walking lunges w/ KB overhead (left arm)
25x walking lunges w/ KB overhead (right arm)
50x pull-ups
25x ring dips
KB WOD 46
For time:
50x reps of the following KB complex:

1x snatch + 1x push press + 1x reverse TGU + 1x hand-to-hand swing
KB WOD 47
3 rounds:
Double-unders 42-30-18x reps
KB swings 21-15-9x reps
KB WOD 48
10 rounds:
KB snatch 10-9-8-7-6-5-4-3-2-1x
Burpee 1-2-3-4-5-6-7-8-9-10x
KB thruster 10-9-8-7-6-5-4-3-2-1x
KB WOD 49
5 rounds:
20x hand-to-hand KB swing
10x double KB clean
20x alternating bent KB row
10x thruster
KB WOD 50
3 rounds:
21-15-9x
Knees to elbows
KB Turkish get-ups
Sit-ups
KB swings
Ring push-ups
KB WOD 51
3x clean
3x front squat
3x double snatch
3x bent row
KB WOD 52
1 round:
Keep KB off the ground for the entire workout
200x KB swings
150x KB snatch
100x 1-arm KB press
KB WOD 53
Utilise 2 KBs for the following workout:
10x front squat
20x alternating bent row

10x push press
10x snatch
KB WOD 54
9x KB suitcase deadlift
12x/arm KB snatch
15x KB push press

KB WOD 55
30x KB front squat
30x push-ups
10x KB snatch
10x pull-ups, strict
KB WOD 56
20-14-8
KB swings
KB clean and press (place on floor and alternate arms each rep)
Turkish getup(alternate arms each rep)
KB WOD 57
4 rounds:
Circuit: 5 rounds of :30 work, minute rest between rounds
Clean, :30 per side
Slingshot, :30 each direction
Thruster, :30 right
2-hand swing, :30
Thruster, :30 left
Push-ups, :30
Sit-ups, :30
KB WOD 58
20 seconds work/10 seconds rest of the following:
KB swings
Push-ups
KB high pulls
Goblet squats
Thrusters
One arm rows

Jumping jacks
Bicycles
KB WOD 59
KB snatch right
KB snatch left
Mountain climbers
KB WOD 60
KB high pull
KB thruster
Jumping jacks or jump rope
KB WOD 61
Slam bells
Squat thrust
Flutter kicks
KB WOD 62
KB snatch right
KB snatch left
Mountain climbers
KB high pull
KB thruster
Jumping jacks or jump rope
Slam bells
Squat thrust
Flutter kicks
KB WOD 63
1 clean + 1 press + 1 squat + 1 renegade row per arm
Repeat, increasing reps as many times as possible
KB WOD 64
4 rounds of 3 mins of work, 1 min of rest:
3x KBKB cleans
6x KBKB sh to oh[E2]
9x air squat
KB WOD 65
3 rounds:
Box jump 10, 8, 6
3x sandbag TGU’s
3x sandbag KB walk 35ft
20x KB hand-to-hand
KB WOD 66
5 rounds:
2 cleans
1 squat clean
1 thruster
6 walking lunges with bells in the rack

Jerk to overhead walk back
KB WOD 67
8-7-6-5-4-3-2-1
Fronts squats
Clean and push press/jerk
Lunges
KB WOD 68
4 rounds:
15 air squats
10 dual swing to high pull
5 Hindu push-ups
KB WOD 69
4 rounds:
2 cleans
1 squat clean
1 thruster
6 walking lunges with bells in the rack
Jerk to overhead walk back

[E3]
KB WOD 70
7 rounds:
3 push press
Walk oh[E4]
3 windmills
Walk oh
3 push-ups
KB WOD 71
EMOM for 3 minutes:
3 power cleans
5 push-ups
KB WOD 72
4 rounds:
8 dual swings with catch release
5 burpees
2 sandbag getups with a walk down and back
KB WOD 73
1 minute snatch, left, medium weight
1 minute rest
1 minute snatch, right, medium weight
1 minute rest
:30 snatch, left, AHAP
1 minute rest
:30 snatch, right, AHAP

KB WOD 74
4 sprawls with deadlifts (dual KB)
3 dual deadlifts
2 dual cleans
1 dual thruster
25 yard farmers carry, one up one down, switch, walk back
Every third round run 200m without KB
KB WOD 75
3 rounds:
5 dual KB front squats
50 meter band sprint

KB WOD 76
3 min Russian KB swings
1 min rest
1 minute rest
KB WOD 77
8-6-4-3-2-1
Dual cleans
Dual front squats
Dual push jerks
KB WOD 78
2 rounds:
200m run
30 uppercuts
200m run
30 walking lunges
200m run
30 KB sit-ups
200m run
KB WOD 79
3 rounds:
15 KB snatch
12 in and outs
9 push-ups
6 burpees
KB WOD 80
5 rounds:
12 push press, total, 6/6
2 shuttle runs
8 swing to lunge, total
KB WOD 81
3 rounds:
All left, all right
5 KB power cleans
4 KB thrusters
3 KB push press
2 overhead squat
KB WOD 82
4 rounds:
10 KBKB lunges with pass
5 wall walks
10 dual KB sumo deadlift
KB WOD 83
5 rounds:
10 dual KB swings
10 dual KB swings with release/catch
10 dual KB swings with a flip
KB WOD 84
3 rounds:
800m run
21 box jumps
Dual alt press, 8l/8r
21 single bell sit-ups
KB WOD 85
5 rounds:
8 dual bell alternating bent over row (4r/4l)
5 dual bell KB cleans
1 dual bell KB thruster
KB WOD 86
7 rounds:
3 dual bent over row
3 dual cleans
3 dual front squats

3 dual alt push press (6 total reps)
3 dual thrusters
KB WOD 87
3 rounds:
100m run
15 jumping air squats
12 dual snatches
9 dual push jerks
KB WOD 88
5 rounds:
3 dual swing to high pull
3 dual cleans
3 dual front squats

KB WOD 89
3 rounds:
3 minutes of snatches
Snatch every 10 seconds, rest overhead
Switch hands as often as you like
KB WOD 90
9-6-3
Dual sumo deadlift
Dual clean and jerk
Dual floor press

KB WOD 91
1 pullup
1 burpee
1 KB swing
2, 2, 2
3, 3,3
1, 1, 1
2, 2, 2
KB WOD 92
5-4-3-2-1
Front squats
Find your 1 rep max – hold as many KBs as necessary
12 min cap
KB WOD 93
3 minutes of single arm jerks
2 minutes of pull-ups
1 minute of burpees
3 minutes of rest
3 minutes of single arm jerks
2 minutes of pull-ups
1 minute of burpees
KB WOD 94
4 rounds:
12 dual cleans
50 yard walk with bells in the rack
200m sprint
KB WOD 95
5 rounds:
6 alternating floor presses (dual bells, one up one down)
1 minute rest
KB WOD 96
2 rounds:
1 minute dual KBKB snatch
1 minute Tabata burpees
1 minute dual KB jerk
1 minute Tabata burpees

KB WOD 97
3 rounds:
20 KBKB squats
10 Russian KB swings
5 SA swings. Left arm
5 SA swings. Right[E5] arm
KB WOD 98
7-5-3
Dual bent over row
Dual power clean
Dual push press
KB WOD 99
2 rounds:
21 push press
400m run
21 cleans
400m run
21 front squats
KB WOD 100
20 yard sprint
:20 rest while walking back
20 yard sprint
20 power swings immediately followed by
30 yard sprint
30 yard sprint
20 power swings immediately followed by
40 yard sprint
20 power swings
KB WOD 101
2 rounds:
6 minutes Tabata
Dual Russian KB swings
Dual KB swing to high pull
Dual KB snatch
KB WOD 102
EMOTM:
5 snatch left
5 snatch right
5 burpees
KB WOD 103
6 rounds:
7 dual clean and jerk
20 foot sled pull
5 pull-ups
KB WOD 104
3 rounds:
3 reps each of
Squat clean
Thruster
Push press/jerk
Overhead squat
All left, all right
KB WOD 105
2 rounds:
KB power clean
KB front squat
KB thruster
KB snatch to backwards lunge
1 all left, 1 ll right
2 all left, 2 all right
3 all left, 3 all right

KB WOD 106
3 rounds:
12 power swings
4 burpees
200m run
12 powers
8 burpees
200m run
12 powers
12 burpees
200m run
KB WOD 107
3 rounds:
5 burpees
7 KB front squats
9 American KB swings
3 over-unders
KB WOD 108
10 minutes of:
1 strict press
2 push press
3 push jerk
KB WOD 109
6 rounds:
2 KB cleans
2 KB clean to front squat
2 KB clean to thruster
2 KB overhead lunges
KB WOD 110
4 rounds:
25 strict KB press
25 KB push press
25 KB push jerk
KB WOD 111
3 rounds:
25 goblet squat
25 overhead squat, left
25 overhead squat, right
KB WOD 112
5 rounds:
5 burpees on the minute every minute
25 KB snatches, total
25 KB thrusters, total
KB WOD 113
AMRAP 8 minutes of:
5 front squats
7 Russians
9 push-ups
KB WOD 114
9-7-5-3-1
KBKB lunge with pass
KBKB push-ups
KBKB sit-ups
KB WOD 115
5 rounds:
10 burpee pull-ups
10 dual KB alt strict press
10 dual Russians
200m run
KB WOD 116
Dual KB floor press
2 presses every 30 seconds for 5 minutes
Total of 20 reps
KB WOD 117
3 rounds:
All exercises are dual KB
8 sumo deadlift
6 swing to high pull
4 snatch
KB WOD 118
3 rounds:
1 minute single bell clean and jerk, each arm
1 minute rest
3 rounds
Move up in weight each round
KB WOD 119
1 round:
650m run
15 burpees
250m run
15 burpees
650m run
KB WOD 120
7 rounds:
3 box jumps
3 push-ups
6 American KB swings
9 air squats
KB WOD 121
5 rounds:
5 dual KBKB sumo deadlift
1-2-3-4-5 push-ups/wall walks
5 knee to elbow
KB WOD 122
13 rounds:
3 strict KB press
3 KB push press
3 KB push jerk
KB WOD 123

12 dual KB sumo deadlifts
6 plyometric push-ups
KB WOD 124
1 minute max effort at each station
90 seconds of rest between stations
American KB swings
push-ups
sandbag ground to overhead
toes to bar
KB WOD 125
5 rounds:
dual KB swing x1
dual KB clean x2
dual KB squat x3
KB WOD 126
2-4-6-8-10-12-14-12-10-8-6-4-2
Russian KB swings
KB sit-ups
KB WOD 127
3 rounds:
20 dual KB squat cleans
15 push-ups
10 pull-ups
KB WOD 128
7 rounds:
3 sumo dead lift
KB WOD 129
12-9-6
dual KB swings
pull-ups
KB WOD 130
6 rounds:
3 single arm swings
3 KB cleans
3 KB split jerk
KB WOD 131
2 rounds:
100ft walking lunge, no KB
100ft walk with KB overhead
25 single arm KB swings
KB WOD 132
2 rounds:
200m farmers walk (dual)
35 KB wall ball (single)
200m farmers walk (dual)
KB WOD 133
10 KB dual alternating floor press

10 power swings
10 lunge with pass
10 sit-up
KB WOD 134
2 rounds:
10 KB deadlift
10 single arm KB swings
10 KB push press
All left, followed by right
KB WOD 135
10-8-6-5-4-3-2-1
Dual KB floor press
Pull-ups
Horn squat
KB WOD 136
3 rounds:
2 KB presses
4 KB jerks
6 KB thrusters
KB WOD 137
5 rounds:
3 dual KB deadlifts
5 dual KB cleans
7 dual KB jerks
KB WOD 138
21-15-9
KB squat clean
push-ups
Single arm KB situp[E6]

KB WOD 139
3 rounds:
25 single arm swings, each arm
25 push press, each arm
KB WOD 140
2 rounds:
600m run
10 dual KB clean, press and squat
10 push-ups
3 TGUs
KB WOD 141
AMRAP 10 minutes of:
5 snatch to overhead squat to thruster
each side, complete all three movements without putting the KB down
KB WOD 142
14 dual KB alternating press
14 dual KB alternating clean
KB WOD 143
200m run
10 push-ups
KB WOD 144
3 rounds:
9 dual KB sit-ups
7 dual KB push press
5 dual KB bent over row

KB WOD 145
2 rounds:
30 sit-ups
20 Russian KB twists
10 seated KB presses
400m run
KB WOD 146
5-5-5-5-5
Dual KB deadlift (bodyweight)
Hold as many KBs as necessary
KB WOD 147
10 rounds:
3 clean and press
6 push-ups
9 air squats
KB WOD 148
6 rounds:
4 KB deadlift
3 KB cleans from the ground
2 KB squat cleans
1 KB thruster
KB WOD 149
5 KB deadlift
10 KB American wing
15 KB Russian swing
200m run
KB WOD 150
10 rounds:
7 American swings
5 burpees
KB WOD 151
5 rounds:
21 KB American swings
250m run
12 Ring Dips
KB WOD 152
4 rounds:
40 KB Russian twists
30 KB wall ball
KB WOD 153
5 rounds:
5 burpees
KB WOD 154
2 rounds:
1 TGU
150m run
2 TGU
150m run
3 TGU
150m run
2 TGU
150m run
1 TGU
KB WOD 155
21-15-9
KB thrusters
pull-ups
KB WOD 156
2 rounds:
7-5-3
KB deadlift
KB press
KB thruster
400m run
KB WOD 157
400m run
30 burpees
600m run
20 burpees
800m run
10 burpees
KB WOD 158
4 rounds:
30 KB clean and Press
KB WOD 159
5 deadlifts
10 swings
200m run
KB WOD 160
21-15-9
Push-ups
Thrusters
Sit-ups
200m run
KB WOD 161
2 rounds:
800m run
21 KB snatch
9 TGUs
800m run
KB WOD 162
9 minute AMRAP
7 dual KB cleans from the swing
5 push-ups
3 knee to elbows
KB WOD 163
3 rounds:
30 box jump
30 American swing
400m run
KB WOD 164
4 rounds:
5 KB cleans to lunge
10 American swings
400m run
KB WOD 165
4 rounds:
400m run
21 American swings
12 pull-ups
KB WOD 166
50-30-20
Clean and press (each arm)
Ab mat sit-ups
Russian swings
KB WOD 167
3 rounds:
21 pull-ups
15 dual KB swing to clean and press
400m run
KB WOD 168
2 rounds:
50-30-20
1 arm Russian swing
double-unders
KB WOD 169
1000m row
50 snatches
800m run
50 American wwings
KB WOD 170
7 rounds:
7 dual KB deadlifts
7 burpees
7 pull-ups
KB WOD 171
45 KB snatch
400m run
35 KB snatch
400m run
25 KB snatch
400m run
Reps are total, divide for each arm

KB WOD 172
15 minute AMRAP
5 dual KB clean
5 dual KB front squat
KB WOD 173
21-15-9
American swings
push-ups
Russian twist
KB WOD 174
100 American Swings

50 sit-ups
50 American Swings
100 sit-ups
KB WOD 175
2 rounds:
50 Russian swings
40 jump squats
30 Russian twists
20 KB sit-ups
10 push-ups
KB WOD 176
3 rounds:
800m run
12 KB push press
24 American swings
800m run
KB WOD 177
3 rounds:
400m row
30 Russian swings
10 push-ups
KB WOD 178
3 rounds:
300m row
30 Russian swings
10 burpees
KB WOD 179
3 rounds:
200m row
30 Russian swings
10 push-ups
KB WOD 180
15 minute AMRAP
3 snatches
5 overhead squats
7 push presses
KB WOD 181
2 rounds:
50 Russian swings
800m run
50 Russian swings
500m row
50 Russian swings
KB WOD 182
2 rounds:
50 push press
50 American swings
100ft KB lunge
35 push press
35 American swings
100ft KB lunge
20 push press
20 American swings
100ft KB lunge
KB WOD 183
400m run
50 Russian swings
800m run
35 Russian swings
800m run
20 Russian swings
400m run
KB WOD 184
REPS 20-16-12-8-4
KB front squat
KB snatch
Burpees
KB WOD 185
50-40-30
Russian swing
Push-ups
Squats
KB WOD 186
4 rounds:
25 dual KB clean and press
300m row
KB WOD 187
For time::
800m run
20 KB deadlifts
20 push-ups
20 KB power swings
800m run
KB WOD 188
4 rounds:
11 burpees
21 Dual KB cleans
Jump rope – 100 skips
11 American swings
11 sit-ups
800m run
KB WOD 189
1000m row
21-15-9
Dual KB Snatch
Burpees
KB WOD 190
30-20-10
Dual KB press
Dual KB clean
Dual KB lunge
25 KB walking lunges
25 KB snatch
800m run
25 KB walking lunges
25 KB snatch
KB WOD 191
3 rounds:
35 American swings
100m power skip
15 push-ups
KB WOD 192
3 rounds:
15 KB clean and press
200m run
21 knee to elbow
KB WOD 193
7 rounds:
7 KB deadlifts
7 Russian swings
7 pull-ups
KB WOD 194
15 burpees
35 American swings
800m farmers walk
15 burpees
35 American swings
KB WOD 195
5 rounds:
21 American swings
15 squats
9 push-ups
KB WOD 196
12 KB cleans
200m run
12 KB snatch to overhead squat
KB WOD 197
2 rounds:
400m run
25 American swings
25 ring dips
25 walking lunge
25 ring dips
25 American swings
400m run
KB WOD 198
2 rounds:
800m run
44 American Swing
22 Russian Swing
11 burpees
800m run
KB WOD 199
2 rounds:
3 rounds
400m run
21 American Swings
12 Pull-ups
KB WOD 200
AMRAP in15 minutes of:
12 dual KB deadlift
9 dual KB cleans
6 dual KB front squat

Partner WODs
Partner WOD 1
For time:
3 player WOD
35x burpee box jumps
55x push press
75x KB swings
Run 1200 meters
Each player completes first 3 stations individually and does not progress until
leading player is done with a station.
Run is completed at the end as a team.
Partner WOD 2

Partner WOD
2x [10x thrusters]
2x [6x burpees]
2x [10x KB swings]
Each player completes an exercise before advancing to next one.
Partner WOD 3
Single round, 5 minutes at each station for max reps:
3-player WOD
Row (cals)
Push press
Box jumps
Sumo deadlift high pull
Wall ball
Rotate as required
Partner WOD 4
For time:
4-player WOD
30x GHD sit-ups
30x deadlifts
30x double-unders
30x overhead squat
30x pull-ups
Partner WOD 5
For time:
4-player WOD
Row 5000m
200x pull-ups
200x push-ups
200x box jumps
100x toes to bar

Partner WOD 6
For time:
3-player WOD, all male or all female
10-9-8…1x Bench press (bw)
10-9-8…1x Deadlift (1.5x bw)
10-9-8…1x Clean (75% bw)
Partner WOD 7
For time:
4-player WOD, 2 males/2 females
200x double-unders
120x KB swings (53#/36#)
80x toes to rings
Divide work evenly between players.
Partner WOD 8
3-man team, rotate through WOD, 1 minute at each station:

Push press
Row
Sumo deadlift high pull
Box jumps
Wall ball
Carry on circuit until 2000 points (reps+cals). Score is number of rounds
needed to reach 2K pts.
Partner WOD 9
For time:
3 person WOD, rotate players as needed
150x push-ups
15 ft rope climb, 25 ascents
150x squats
100x wall ball
400m prowler/sled push

Partner WOD 10
3-player team
Run 800m
60x power clean
60x thrusters
Row 2000m
60x deadlifts
60x back squat
Run as a team, partition as necessary
Partner WOD 11
3-man team for time
partition work as needed
Run 800m carrying 45lb plate
75x wall climbs
75x burpees
75x sumo deadlift high pull

150x squats
Row 1500m
Partner WOD 12
3-man team, for time
400x squats
300x MB sit-ups
200x ground-to-overhead
100x burpees
Partner WOD 13
2-player WOD
Travel with the heaviest sandbag you can find 1 mile as fast as possible.
Using only your hands and body move the bag however you wish.
Partner WOD 14
5 rounds
2-player WOD, 1 male 1 female

10x/arm DB snatch
Sprint 100ft out and back
Partner WOD 15
3-man team
Run 400m
300x thrusters (75#)
Run 400m
150x pull-ups
Run 400m
Partition as necessary
Partner WOD 16
3 players, partition work as needed
50x muscle-ups
100x power cleans
150x ring push-ups
200x pistols
300x KB swings
Partner WOD 17
4-players
200x double-unders
120x KB swings
80x toes to rings
Divide reps evenly amongst players, complete each exercise before

proceeding.
Partner WOD 18
60x cleans
60x squats
60x sit-ups
60x thrusters
60x burpees
Partition workload as necessary
Partner WOD 19
200M Farmers walk each player
100 pull-ups total
200 push-ups total
300 goblet squats total
All players will work simultaneously to complete the above workout
Partner WOD 20
3 players
Only 1 player at a time is allowed to work (all must complete circuit)
20x ring push-ups
50x knees to elbows
20x overhead squat
50x double-unders
Partner WOD 21
4 players
4 sandbags - 30#, 40#, 50#,60#
Move all sandbags 1 mile.
Switch sandbags between players when necessary.
Partner WOD 22
EMOM for 20 minutes
10 burpees
5 broad jumps
1st minute: Partner 1 completes 10 burpees while partner 2 completes 5 broad
jumps.
Swap on each consecutive minute.
Partner WOD 23
3 players
Complete 2 reps of each exercise and increase by 2 reps each round for 15
mins
Clean and Jerk 50% 1RM
Dumbbell bench press
HSPU
Partner WOD 24
EMOM for 20 minutes
20 sit-ups
1st minute: Partner 1 completes 3 pistols while partner 2 completes 20 sit-ups.
Partner WOD 25
Chipper - in order:
60 box jumps
50 ball slams
60 dips
50 Pull-ups
100 walking Lunges
20 pistols (per side)
Only one partner can work at a time – break up workload as required.
Partner WOD 26
EMOM for 20 minutes
3 HSPU
15 push-ups
1st minute: Partner 1 completes 3 HSPU while partner 2 completes 15 push-
ups.
Partner WOD 27
Chipper – in order:
60 box Jump
60 dips
50 Pull-ups
100 walking lunges
100 Double-unders
800m run
Only one partner can work at a time – break up workload as required.
Partner WOD 28
3 players
Start each exercise at 2 reps, increase by 2 reps each round for 15 minutes.
Medicine ball slams
Clean and jerk – 50% of 1RM
Wall balls
Partner WOD 29
EMOM for 20 minutes
3 HSPU
5 pull-ups
1st minute: Partner 1 completes 3 HSPU while Partner 2 completes 5 pull-
ups.
Swap on each consecutive minute
Partner WOD 30
3 players
Dumbbell bench press
Cal row
Pistol squats
Partner WOD 31
3 players
Medicine ball slams
40 DU
Pistol squats
Partner WOD 32
2 rounds
Partner 1 – push-ups for max reps
Partner 2 – 30 DUs
Upon Partner 2’s completion of 30 DU’s you will swap places.
Winner is determined by who performs the most push-ups.

Partner WOD 33
3 players
Start each exercise at 2 reps, increase by 2 reps each round for 15 minutes
KB swings
HSPU
Muscle ups
Partner WOD 34
EMOM for 15 minutes
3 front squats (70% of 1RM)
5 weighted dips
1st minute: Partner 1 completes 3 front squats while Partner 2 completes 5

weighted dips.
Partner WOD 35
EMOM for 20 minutes
10 hollow rocks
1st minute: Partner 1 completes 3 pistol squats per side while Partner 2
completes 10 hollow rocks.
Partner WOD 36
EMOM for 20 minutes
10 air squats
3 pistol squats (per side)

1st minute: Partner 1 completes 10 air squats per side while Partner 2
completes 3 pistol squats per side.
Partner WOD 37
5 rounds
Partner 1: double-unders for maximum reps
Partner 2: 20 push-ups
Upon Partner 2’s completion of 20 push-ups you will swap places.
Winner is determined by who performs the most double-unders.
Partner WOD 38
3 players
Burpee box overs
Hollow rocks
40 DU
Partner WOD 39
20 burpee pull-ups
50m bear crawl
20 thrusters
One player to be working at a time.
Partner WOD 40
2 players
For time:
800m medicine ball run
150 medicine ball sit-ups
150 wall ball shots
800m medicine ball run
Partition the sit-ups and wall balls as required.
Partner WOD 41
10 clean and jerks
20 sit-ups
One player to complete a 400m run while the other completes as many rounds
of the above WOD as possible.
Rotate positions upon completion of run.
Partner WOD 42
3 HSPU
9 pull-ups
18 box jumps
Partner WOD 43

3 HSPU
9 wall balls
27 double-unders
Partner WOD 44
AMRAP in 10 minutes
10 calorie row
10 burpees
Partner WOD 45
200 air squats

150 sit-ups
100 push-ups
100 pull-ups
Partition with your partner as necessary
Partner WOD 46
4 rounds, for time
250m row
Burpee pull-ups for max reps
Switch positions after one player completes their row, after each player has
rowed a new round will begin.
Partner WOD 47
100 KB swings
100 box jumps

100 sit-ups
100 pull-ups
Partner WOD 48
5km row
One player to be working at a time, the resting player must maintain a plank
position.
Partner WOD 49
100 KB swings
90 knees to elbows
80 air squats
70 push-ups
70 pull-ups
80 lunges
80 sit-ups
Partner WOD 50
10 box jumps
10 burpees
10 KB swings
[E1]Will your readers be familiar with this unit of measurement? I lifted for years and I had to Google
this to see what it was.
[E2]Will your readers know what this means?
[E3]“5 rounds” here seemed like a mistake so I removed it.
[E4]I’m assuming this is something your readers will know of. Just making a note of it because it seems
odd.
[E5]Make sure this is the right way to edit this.
[E6]Is this a typo?

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WODZILLA: The Ultimate WOD Compilation 700+ Cross Training

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As many reps or rounds as possible, dependent on the context in which

the term is used.

Every minute on the minute.

Fellow participants, wen performing a partner based WOD.

A basic WOD to be performed prior to your main WOD in order to

stretch and warm up the muscles sufficiently to prevent injury.

completion of the prescribed exercises/rounds.

Perform as many repetitions as you can until failure is reached.

20 PVC pass throughs

AMRAP in 5 minutes of:

AMRAP in 5 minutes of:

5 rounds, for time:

Each minute on the minute for 30 minutes of:

As many rounds as possible in 20 minutes of:

21-15-9 reps, for time:

21-15-9 reps, for time:

21-15-9 reps, for time:

30 reps, for time:

Clean and jerk 135lbs

3 rounds, for time:

400 meter run

1.5 pood KB swing x 21

Snatch 135 pounds

1000 meter row

Thruster 45lbs – 50 reps

Wall-ball – 150 shots

Linda (aka ‘3 bars of death’)

10/9/8/7/6/5/4/3/2/1 rep rounds, for time:

As many rounds as possible in 20 minutes of:

5 rounds, for time:

400 meter run

Overhead squat 95lbs x 15

50-40-30-20-10 rep rounds, for time:

Run 800 meters

2 pood KB swing, 30 reps

5 rounds, for time:

Run 400 meters

30 box jump, 24 inch box

30 wall ball shots, 20 pound ball

5 rounds for max reps (not timed):

As many rounds as possible in 20 minutes of:

Max rep pull-ups

21-15-9 reps, for time:

3 rounds, for time:

Run 800 meters

For time (partition the pull-ups, push-ups and squats as necessary):

400 meter run

95 pound thruster – 21 reps

800 meter run

95 pound thruster – 21 reps

400 meter run

95 pound overhead squat – 21 reps

95 pound overhead squat – 15 reps

95 pound overhead squats – 9 reps

3 rounds, for time:

95 pound squat clean – 30 reps

Run 800 meters

3 rounds, for time:

40 pound dumbbell snatch – 21 reps right arm

40 pound dumbbell snatch – 21 reps left arm