99 Bodyweight EMOM Workouts for Advanced Athletes


This article is the collection of the 99 bodyweight EMOM workouts. All workouts are from my iOS EMOM Generator app and are for advanced athletes from CrossFit and other sports where interval EMOM workouts are used. Most of the movements will take about 30-40 seconds to finish in each minute.

What is an EMOM?

EMOM = Every Minute On the Minute
It is a type of the workout that tells you how much work you have to do in the minute. You can rest until the end of the minute if you finish prescribed reps earlier.
To find out more about EMOMs make sure to check out my other article 222 EMOM WODs for Beginners.

Advanced athletes only

The workouts from this list are only for advanced athletes. All movements will take about 30-40 seconds to finish when an athlete is fresh and this time will increase when you progress through the workout.
Making this list of bodyweight only moves make these workouts easier to finish but I bet that you will still have a hard time completing all of them, especially the +20 minute ones.


The reps are not rounded

As I mentioned earlier this list is generated by my iOS EMOM Generator app with difficulty set to slightly higher than advanced athlete.

As you can see, there is still a long road to the elite level which I think can be only done by top Regional and Games athletes and which will be impossible for most of the human beings.
I know that you usually do EMOMs with a rounded number of reps like 10, 15 or 20 pull-ups but generated workouts are not always beautiful. Anyway, I find this difficulty level to be challenging enough while not being impossible to beat.

Random WOD from the list



Download all 99 Bodyweight EMOMs in handy PDF
Submit

I will not spam you nor I sell your email! I will send only a few emails per month with similar content as this article.

30 Min EMOM

1. min:8 Deficit HSPUs 4″
2. min:17 V-Ups
3. min:17 Pull Ups
4. min:15 Toes to Bars
5. min:22 Sit Ups

16 Min EMOM

1. min:22 Air Squats

15 Min EMOM

1. min:20 Hand Release Push Ups
2. min:10 Strict Pull Ups
3. min:3 Rope Climbs 15-foot
4. min:10 Strict HSPUs
5. min:Rest

 

40 Min EMOM

1. min:14 HSPUs
2. min:55 Double Unders
3. min:15 Toes to Bars
4. min:Rest

30 Min EMOM

1. min:10 Strict Pull Ups
2. min:17 cal Row
3. min:22 Air Squats
4. min:17 cal Assault Bike
5. min:15 Bar Facing Burpees

8 Min EMOM

1. min:17 Pull Ups
2. min:17 Burpees
3. min:200m Run
4. min:Rest

 

24 Min EMOM

1. min:21 Pistol Squats
2. min:10 Strict Pull Ups
3. min:17 Pull Ups
4. min:Rest

30 Min EMOM

1. min:20 Box Jumps 24″
2. min:8 Deficit HSPUs 4″
3. min:15 Toes to Bars
4. min:200m Row
5. min:Rest

25 Min EMOM

1. min:14 Chest-to-Bar Pull Ups
2. min:17 cal Assault Bike
3. min:22 Sit Ups
4. min:200m Row
5. min:Rest

 

30 Min EMOM

1. min:4 Wall Climbs
2. min:15 Toes to Bars
3. min:22 Air Squats

25 Min EMOM

1. min:10 Strict Pull Ups
2. min:21 Pistol Squats
3. min:17 cal Row
4. min:10 Strict HSPUs
5. min:15 Toes to Bars

16 Min EMOM

1. min:9 Burpee Box Jumps 24″
2. min:5 Bar Muscle Ups

 

25 Min EMOM

1. min:14 HSPUs
2. min:21 Pistol Squats
3. min:30m Walking Lunges
4. min:10 Strict Pull Ups
5. min:Rest

8 Min EMOM

1. min:15 Toes to Bars
2. min:14 Chest-to-Bar Pull Ups
3. min:15 Bar Facing Burpees
4. min:55 Double Unders

30 Min EMOM

1. min:55 Double Unders
2. min:10 Strict Pull Ups
3. min:9 Burpee Box Jump Over 24″

 

14 Min EMOM

1. min:15 Toes to Bars

24 Min EMOM

1. min:200m Run
2. min:4 Wall Climbs
3. min:14 Ring Dips
4. min:17 Burpees Over Bar

16 Min EMOM

1. min:15 Target Burpees

 

14 Min EMOM

1. min:5 Bar Muscle Ups
2. min:17 V-Ups

15 Min EMOM

1. min:21 Pistol Squats

12 Min EMOM

1. min:8 Burpee Pull Ups
2. min:14 HSPUs

 

8 Min EMOM

1. min:17 Pull Ups
2. min:4 Wall Climbs
3. min:14 Ring Dips
4. min:Rest

16 Min EMOM

1. min:14 HSPUs

12 Min EMOM

1. min:17 V-Ups
2. min:15 Box Jump Overs 30″
3. min:3 Rope Climbs 15-foot
4. min:Rest

 

8 Min EMOM

1. min:4 Wall Climbs
2. min:17 cal Row

24 Min EMOM

1. min:15 Toes to Bars
2. min:8 Box Jump Overs 40″

30 Min EMOM

1. min:14 Chest-to-Bar Pull Ups
2. min:30m Walking Lunges
3. min:8 Burpee Pull Ups
4. min:14 Ring Dips
5. min:Rest

 

15 Min EMOM

1. min:30m Walking Lunges
2. min:55 Double Unders
3. min:21 Pistol Squats

24 Min EMOM

1. min:30m Walking Lunges
2. min:17 Burpees Over Bar

30 Min EMOM

1. min:15 Target Burpees
2. min:17 V-Ups
3. min:10 Strict HSPUs

 

18 Min EMOM

1. min:8 Box Jump Overs 40″
2. min:2 Legless Rope Climbs 15-foot
3. min:17 Pull Ups

15 Min EMOM

1. min:17 Burpees Over Bar
2. min:20 Hand Release Push Ups
3. min:55 Double Unders

30 Min EMOM

1. min:9 Burpee Box Jump Over 24″
2. min:22 Sit Ups
3. min:20 Hand Release Push Ups

 

25 Min EMOM

1. min:15 Toes to Bars
2. min:14 HSPUs
3. min:17 Burpees
4. min:8 Box Jump Overs 40″
5. min:55 Double Unders

8 Min EMOM

1. min:8 Deficit HSPUs 4″
2. min:14 Ring Dips

9 Min EMOM

1. min:9 Burpee Box Jumps 24″

 

40 Min EMOM

1. min:15 Toes to Bars
2. min:15 Bar Facing Burpees
3. min:17 V-Ups
4. min:Rest

24 Min EMOM

1. min:5 Bar Muscle Ups
2. min:20 Hand Release Push Ups
3. min:4 Ring Muscle Ups
4. min:8 Deficit HSPUs 4″

25 Min EMOM

1. min:30m Walking Lunges
2. min:17 cal Row
3. min:2 Burpee Muscle Ups
4. min:3 Rope Climbs 15-foot
5. min:14 Ring Dips

 

30 Min EMOM

1. min:200m Row
2. min:8 Burpee Pull Ups
3. min:17 cal Assault Bike

25 Min EMOM

1. min:200m Run
2. min:8 Box Jump Overs 40″
3. min:14 HSPUs
4. min:20 Hand Release Push Ups
5. min:2 Legless Rope Climbs 15-foot

21 Min EMOM

1. min:15 Toes to Bars
2. min:8 Box Jumps 40″
3. min:17 Burpees

 

21 Min EMOM

1. min:17 cal Row
2. min:200m Run
3. min:15 Box Jump Overs 30″

9 Min EMOM

1. min:15 Bar Facing Burpees

18 Min EMOM

1. min:21 Pistol Squats
2. min:14 Chest-to-Bar Pull Ups
3. min:20 Hand Release Push Ups

 

18 Min EMOM

1. min:9 Burpee Box Jump Over 24″
2. min:17 cal Assault Bike
3. min:17 cal Row

12 Min EMOM

1. min:22 Air Squats

16 Min EMOM

1. min:4 Ring Muscle Ups
2. min:2 Legless Rope Climbs 15-foot
3. min:14 HSPUs
4. min:Rest

 

21 Min EMOM

1. min:17 cal Assault Bike
2. min:5 Bar Muscle Ups
3. min:9 Burpee Box Jumps 24″

10 Min EMOM

1. min:2 Burpee Muscle Ups
2. min:22 Sit Ups

16 Min EMOM

1. min:20 Hand Release Push Ups
2. min:20 Box Jumps 20″

 

14 Min EMOM

1. min:15 Bar Facing Burpees

12 Min EMOM

1. min:17 V-Ups

18 Min EMOM

1. min:9 Burpee Box Jump Over 24″

 

9 Min EMOM

1. min:17 Burpees

24 Min EMOM

1. min:4 Ring Muscle Ups
2. min:14 HSPUs
3. min:17 Burpees
4. min:Rest

16 Min EMOM

1. min:22 Air Squats
2. min:200m Row
3. min:14 Ring Dips
4. min:9 Burpee Box Jump Over 24″

 

9 Min EMOM

1. min:15 Target Burpees

20 Min EMOM

1. min:22 Sit Ups
2. min:17 cal Assault Bike

8 Min EMOM

1. min:10 Strict Pull Ups
2. min:17 Burpees Over Bar

 

20 Min EMOM

1. min:10 Strict HSPUs
2. min:9 Burpee Box Jump Over 24″
3. min:21 Pistol Squats
4. min:2 Legless Rope Climbs 15-foot

24 Min EMOM

1. min:14 Chest-to-Bar Pull Ups
2. min:14 HSPUs

12 Min EMOM

1. min:22 Air Squats
2. min:200m Run
3. min:8 Deficit HSPUs 4″
4. min:Rest

 

8 Min EMOM

1. min:22 Air Squats
2. min:5 Bar Muscle Ups
3. min:15 Box Jumps 30″
4. min:Rest

24 Min EMOM

1. min:200m Row
2. min:9 Burpee Box Jump Over 24″

25 Min EMOM

1. min:4 Wall Climbs
2. min:9 Burpee Box Jump Over 24″
3. min:14 HSPUs
4. min:17 Pull Ups
5. min:14 Chest-to-Bar Pull Ups

 

30 Min EMOM

1. min:15 Toes to Bars
2. min:17 cal Row
3. min:2 Legless Rope Climbs 15-foot
4. min:8 Box Jump Overs 40″
5. min:Rest

21 Min EMOM

1. min:14 Chest-to-Bar Pull Ups
2. min:5 Bar Muscle Ups
3. min:4 Ring Muscle Ups

16 Min EMOM

1. min:22 Sit Ups
2. min:20 Hand Release Push Ups

 

14 Min EMOM

1. min:17 Pull Ups

15 Min EMOM

1. min:17 Pull Ups
2. min:17 Burpees
3. min:4 Ring Muscle Ups

16 Min EMOM

1. min:4 Wall Climbs

 

16 Min EMOM

1. min:5 Bar Muscle Ups

30 Min EMOM

1. min:8 Box Jumps 40″
2. min:200m Run
3. min:4 Ring Muscle Ups

15 Min EMOM

1. min:4 Wall Climbs
2. min:20 Hand Release Push Ups
3. min:15 Toes to Bars

 

16 Min EMOM

1. min:15 Toes to Bars

30 Min EMOM

1. min:20 Hand Release Push Ups
2. min:22 Air Squats
3. min:2 Legless Rope Climbs 15-foot

18 Min EMOM

1. min:20 Box Jumps 24″

 

21 Min EMOM

1. min:15 Bar Facing Burpees
2. min:15 Toes to Bars
3. min:14 Chest-to-Bar Pull Ups

40 Min EMOM

1. min:14 Ring Dips
2. min:17 V-Ups
3. min:17 Pull Ups
4. min:Rest

12 Min EMOM

1. min:14 Chest-to-Bar Pull Ups

 

21 Min EMOM

1. min:10 Strict HSPUs
2. min:200m Row
3. min:17 Burpees Over Bar

14 Min EMOM

1. min:8 Deficit HSPUs 4″

8 Min EMOM

1. min:2 Legless Rope Climbs 15-foot
2. min:21 Pistol Squats
3. min:55 Double Unders
4. min:4 Ring Muscle Ups

 

9 Min EMOM

1. min:22 Air Squats

14 Min EMOM

1. min:30m Walking Lunges
2. min:17 cal Assault Bike

14 Min EMOM

1. min:9 Burpee Box Jump Over 24″
2. min:21 Pistol Squats

 

12 Min EMOM

1. min:17 cal Assault Bike
2. min:200m Run
3. min:15 Toes to Bars
4. min:Rest

20 Min EMOM

1. min:15 Box Jump Overs 30″

14 Min EMOM

1. min:10 Strict Pull Ups

 

15 Min EMOM

1. min:20 Box Jumps 24″

40 Min EMOM

1. min:14 Chest-to-Bar Pull Ups
2. min:14 Ring Dips
3. min:17 Pull Ups
4. min:10 Strict HSPUs
5. min:Rest

30 Min EMOM

1. min:17 Pull Ups
2. min:17 cal Row
3. min:17 Burpees

 

21 Min EMOM

1. min:4 Wall Climbs
2. min:17 V-Ups
3. min:200m Run

16 Min EMOM

1. min:15 Toes to Bars
2. min:4 Ring Muscle Ups

15 Min EMOM

1. min:2 Legless Rope Climbs 15-foot
2. min:5 Bar Muscle Ups
3. min:20 Hand Release Push Ups
4. min:17 Pull Ups
5. min:14 Ring Dips

 

10 Min EMOM

1. min:10 Strict Pull Ups

16 Min EMOM

1. min:20 Hand Release Push Ups
2. min:8 Burpee Pull Ups

30 Min EMOM

1. min:14 Chest-to-Bar Pull Ups
2. min:15 Target Burpees
3. min:4 Ring Muscle Ups
4. min:8 Box Jumps 40″
5. min:Rest



201 CrossFit Workouts You Can Do At Home (+PDF)


I have put together a list of 201 CrossFit inspired workouts that you can do anywhere as they don’t require any equipment. All workouts (WODs) are highly challenging and should give you a great workout if you don’t have to visit a gym. If you like the WODs and want more, you can download mine iOS/Android app where you will find over 2000 Travel WODs.
This workouts are not substitute of full CrossFit workouts, they are just collection of bodyweight WODs that you may do if you don’t have access to the gym. If you want to start with a CrossFit, check the offical site for more information.


Download all 201 Travel WODs in handy PDF!
Submit

I will not spam you nor I sell your email! I will send only a few emails per month with similar content as this article.

CrossFit Workout (WOD)

If you have never done CrossFit you probably wonder what is the WOD? The WOD stands for Workout Of the Day.

How to use this list?

You already know what is the WOD, so just pick one random WOD from the list and do it as your workout of the day. For most people only one WOD performed at high intensity is really enough. If you still feel fresh after you have finished a WOD, you have probably A) done it too slowly = low intensity, so try to go faster next time or B) you are doing CrossFit for a few years, in this case just pick as many WODs as you need to have a good workout!

Types of the WODs

There are 3 basic types of the CrossFit workouts:
  • AMRAP

    As Many Rounds/Reps As Possible

    You have set time limit, for example, 20 min AMRAP is a 20 min workout and your goal is to repeat the workout for that time and try to finish as many reps and/or rounds as possible.

  • RFT and For Time

    Rounds For Time

    Both these workouts are for time. Your goal is to finish them as fast as possible. For time workout is just 1 timed round while RFT is multiple rounds for time. The workout ends when you finish all the reps.
  • EMOM

    Every Minute On The Minute

    The EMOM is special kind of the workout where your goal is to do a set work at the start of each interval. It is a habit that if the WOD is just EMOM that it is 60 second interval and if interval should be different then it is specified in the workout.
    EMOM workouts are here to help you practice the movements or to learn how to push the pace. If the EMOM is too hard, just decrease the reps.
    If you want to learn more about EMOMs, check out my other article 222 EMOM WODs for Beginners


Movement Demos

If you are not sure how some of the movements look like, you may want to check out my demo videos where you can find out how all the bodyweight movements used in this list looks like. The most movements are very common like burpees, push ups or air squats but I have included a few that you have probably didn’t saw before like tuck jumps or jump overs, both these movements doesn’t required any equipment and creates high power output so your workout will be highly intensive even without equipment.

Get is as PDF or check the WODs below!


Download all 201 Travel WODs in handy PDF!
Submit

I will not spam you nor I sell your email! I will send only a few emails per month with similar content as this article.



Random WOD from the list


20 Min AMRAP

1,2,3,..+1 Strict HSPU
2,4,6,..+2 Pistols
3,6,9,..+3 Burpees

5 RFT

18 Sit Ups
6 Strict HSPU

5 RFT

100m Burpee + Jump
100m Walking Lunges

 

For Time

100 Pistols

For Time

60 Lunges
50 Sit Ups
40 Air Squats
30 Push Ups
20 HSPU

For Time

100 Air Squats
30 HSPU
100 Air Squats

 

For Time

50 Burpees
5 Round of (
10 Push Ups
10 Air Squats)

5 RFT

50 Burpees
3 Min Rest

Death By

Burpees Tuck Jumps
1. Min 1 Burpee TJ
2. Min 2 Burpee TJs

X. Min X Burpee TJs

 

5 Rounds

30 Jump Overs
20 Burpees
30 Jump Overs
2 Min Rest

8 RFT

4 Strict HSPU
8 Burpee Jump Over

1 RFT

50 Burpee
50 Push Up
50 Jumping Jack
50 Sit Up
50 Air Squats

 



4 RFT

40 Jump Over
40 HSPU
40 Pistols
40 Burpees

20 Min EMOM

Min 1: 15 Burpees
Min 2: 20 Pistols
Min 3: 25 Push Ups
Min 4: Rest

For Time

50 Sit Ups
50 Burpees
50 Sit Ups

 

12 RFT

6 Burpees
6 Sit Ups
6 Jump Over
6 Push Ups

12 Min AMRAP

50 Burpees
30 Pistols
10 HSPU

15 Min EMOM

1.Min: 5 Burpees+15 Sit Ups
2.Min:5 Burpees+15 Air Squats
3.Min:5 Burpees+10 Push Ups

 

25 Min AMRAP

8 HSPU
8 Tuck Jumps

10 RFT

20 Burpees
Rest
1:1 Work:Rest Ratio

6 RFT

30 Push Ups
60 Lunges

 

10 RFT

15 Air Squat
7 Tuck Jumps

4 RFT

30m Bear Crawl
30 Push Ups

20 RFT

6 Burpees
9 Strict HSPU

 

For Time

30 HSPU
60 Pistols
30 HSPU

3 Rounds For Max Reps

1 Min Push Ups
1 Min Sit Ups
1 Min Air Squats
1 Min Rest

5 RFT

15 Push Ups
15 Air Squat
15 Sit Ups
15 Jumping Jacks
60s Handstand Hold

 

4 RFT

25m Bear Crawl
15 Push Ups

3 RFT

25 Push Ups
50 Lunges

Every 2 Min For 20 Minutes

20 Air Squats
20 Burpees

 

For Time

75 HSPU
EMOM 5 Burpees

8 RFT

10 Push Ups
20 Sit Ups

10 Rounds of

10 Burpees
20 Push Ups
1 Min Rest

 

For Time

150 Sit Ups
75 Push Ups
150 Air Squat
75 Push Ups
150 Sit Ups

15 Min AMRAP

15 HSPU
25 Pistols
35 Air Squats
+ 10 reps each exercise/round

For Time

16 Burpees
16 Pistols
Max Set of HSPU
Until you finish 100 HSPU

 

Death by

5 Burpees
X Air Squats
X Push Ups

Add + 1 of each / round

10 Min AMRAP

5-10-15-… Air Squats
10 Push Ups

10 RFT

10 Pistols
10 Tuck Jumps

 

5 RFT

10 Strict HSPU
40 Pistols

5 RFT

50 Air Squats
50 Jump Over

3 RFT

1 Min Push Ups
1 Min Air Squats
1 Min Sit Ups
1 Min Burpees
1 Min Rest

 

5 RFT

1 Min Push Ups
1 Min Air Squats
1 Min Sit Ups
1 Min Pistols
1 Min Rest

For Time

10-9-8-…-2-1 Burpees
10×15 Push Ups

5 RFT

20 Jump Over
15 Burpees

 

12 Min AMRAP

50 Air Squat
30 Push Ups
15 Burpees

5x Every 2 Minutes

20 Burpees
Max Reps Push Ups

EMOM

14 Burpee Tuck Jumps

As long as you can

 

2 RFT

24 Push Ups
24 Air Squat
24 Sit Ups
24 Jumping Jacks
48s Handstand Hold

6 RFT

20 Pistols
20 Burpees

For Time

1000m Walking Lunges

 

For Time

75 Sit Ups
75 Push Ups
75 Air Squat
75 Push Ups
75 Sit Ups

5 RFT

100 foot HS Walk
30 Pistols

For Time

50-40-30-20-10 Air Squats
25-20-15-10-5 Jump Over

 

16 Min AMRAP

12 Burpees
24 Sit Ups
48 Air Squats

10 Min AMRAP

10 Pistols
5 HSPU

For Time

60 Burpees
120 Pistols
60 Push Ups
120 Air Squats

 

For Time

100 Jump Over
50 Push Ups
40 Air Squats
30 HSPU
Chipper, go back up, HSPU 1x

For Time

60 HSPU
40 Burpees
60 Pistols

3 Rounds For Max Reps

1 Min Push Ups
1 Min Sit Ups
1 Min Air Squats
1 Min Burpees
1 Min Rest

 

3 RFT

15 Burpees
10 HSPU

For Time

100 Jump Over
80 Sit Ups
60 Lunges
40 Burpees

20 Min AMRAP

1m-2m-3m-…-Xm (+1m)
Unbroken Handstand Walk

 

5 RFT

6 Strict HSPU
12 Jump Overs

8 RFT

14 Pistols
14 Push Ups

3 RFT

30 Air Squat
30 Tuck Jumps
30 Pistols

 

For Time

150m Handstand Walk

For Time

50 Pistols
40 HSPU
30 Burpees

20 Min AMRAP

40 Lunges
40 Sit Ups
40 Air Squats

 

For Time

50 Burpees
50 HSPU
50 Burpees
EMOM: 10 Air Squats

30 Min EMOM

1. Min: 15 Burpees
2. Min: 30 Air Squats
3. Min: 20 Push Ups

3 RFT

20 Pistols
20 Burpees

 

For Time 21-15-9-6-3

Strict HSPU
Pistols
Burpees

For Time

1600m Walking Lunges

7 RFT

5 Wall Climbs
7 Tuck Jumps
9 Sit Ups

 

For Time

100m Handstand Walk

30 Min EMOM

1. Min: 15 Burpees
2. Min: 15 Air Squat+15 Sit Up
3. Min: 20 Push Ups + Lunges

5 RFT

8 Strict HSPU
8 Burpee Jump Over

 

24 Min AMRAP

16 HSPU
32 Tuck Jumps

20 RFT

10 Jump Over
10m Broad Jump

3 RFT

40 Air Squats
20 HSPU

 

20 Min AMRAP

20 Lunges
25 Sit Ups
30 Air Squats

5 RFT

20 Pistols
60 Sec Plank

7 Min AMRAP

Target Burpees

 

For Time

15-12-9-12-15 Push Ups
15-12-9-12-15 HSPU
15-12-9-12-15 Burpees

20 Min AMRAP

10 Lunges
15 Sit Ups
20 Air Squats

For Time

75 Air Squats
50 Burpees
25 HSPU

 

5 RFT

25 Air Squats
5 Strict HSPU

For Time

60 Burpees
180 Air Squats
60 Burpees

3 RFT

20 Burpees
15m Handstand Walk

 

5 RFT

4 Strict HSPU
16 Lunges
16 Burpees

For Time

50 Push Ups
150 Air Squat
50 Push Ups

10 Rounds of

10 Burpees
20 Push Ups
30 Air Squats
1 Min Rest



For 45 Minutes

Practice any of the following
Handstand
Handstand walk
Press To Handstand

20 Min AMRAP

1,2,3,..+1 Strict HSPU
2,4,6,..+2 Pistols

20 Min AMRAP

15 Burpees
1 Min Rest
30 Burpees
1 Min Rest
+15 Burpees/round until end

 

For Time

50-40-30 Air Squats
100-80-60 Jump Over

5 RFT

50 foot HS Walk
30 Pistols

For Time

125 Air Squats
75 Burpees
50 HSPU

 

20 Min AMRAP

2 Strict HSPU
4 Burpees
8 Pistols

5 RFT

20 Push Ups
20 Sit Ups
20 Air Squats

Death By

Burpees
1. Min 1 Burpee
2. Min 2 Burpees

X. Min X Burpees

 

For Time

12-9-6 Strict HSPU
12-9-6 Burpee Jump Over

3 RFT

50 Pistols
18 Strict HSPU

12 Min AMRAP

9 Burpees
12 Push Ups

 

5 RFT

10 HSPU
25 Air Squats
50 Sit Ups

20 Min AMRAP

10 Burpees
1 Min Rest
20 Burpees
1 Min Rest
+10 Burpees/round until end

For Time

90 Pistols
60 HSPU
30 Burpees

 

For Time

50 HSPU
50 Pistols
25 HSPU

For Time

100-60-20 Sit Ups
100-60-20 Air Squats

10 RFT

10 Push Ups
10 Sit Ups

 

“Marguerita” 50 RFT

1 Burpee
1 Push Up
1 Jumping Jack
1 Sit Up
1 Handstand

For Time

50 Jump Over Burpees
5 Rounds Of (
20 Tuck Jumps
10 Push Ups)
50 Jump Over Burpees

For Time

200m Burpee Broad Jump

 

10 RFT

10 Air Squat
15 Tuck Jumps

5 RFT

20m Handstand Walk
20m Bear Crawl

15 Min AMRAP

20 Push Ups
50 Air Squats

 

For Time

60 Pistols
60 Air Squats
60 Pistols

Death By

Burpees
1. Min 1 Burpee + 1 Air Squat
2. Min 2 Burpees + 2 Air Sq

X. Min X Burpees + X Air Sq

20 Min EMOM

1.Min: 21 Sit Ups
+ Max Push Ups
2.Min: 21 Sit Ups
+ Max Air Squats

 

For Time

50 Jump Over
40 Sit Ups
30 Lunges
20 Burpees

4 RFT

20 Jump Over
30 Sit Ups

5x Every 5 Min For Time

10x (5+5m) Shuttle Run
14 Pistols
14 Burpees
10x (5+5m) Shuttle Run

 

For Time

50 Push Ups
100 Sit Ups
150 Air Squats

15 Min EMOM

1.Min: 10 Burpees+10 Sit Ups
2.Min: 10 Burpees+10 Air Squats
3.Min: 10 Burpees+10 Push Ups

5 RFT

150m Burpee + Jump
150m Walking Lunges

 

Find

Max Unbroken Handstand Walk

5 RFT

10 Strict HSPU
20 Pistols
1:1 Work:Rest

12 Min AMRAP

80 Burpees
50 Pistols
10 HSPU

 

3 RFT

50 Lunges
15 Burpees
50 Push Ups

For Time

10-20-…-90-100 Sit Ups
15 Burpees

For Time

100 Push Ups
100 Sit Ups
100 Air Squats

 

5 RFT

20 HSPU
50 Air Squats
70 Sit Ups

For Time

50 Burpees
125 Sit Ups
50 Burpees

3x Every 5 Min For Time

10x (5+5m) Shuttle Run
28 Pistols
14 Burpees
10x (5+5m) Shuttle Run

 

For Time

150m Shuttle Run (5m+5m)
25 Burpees
150m Shuttle Run (5m+5m)
25 Burpees

8 RFT

40 Lunges
40 Jump Overs

For Time

75-50-25 Push Ups
75-50-25 Air Squats

 

For Time

80-60-40-20 Sit Ups
80-60-40-20 Air Squats

10 Min AMRAP

10m Handstand Walk
10 Pistols

8 Min AMRAP

8 Pistols
8 HSPUs

 

10 RFT

5 Pistols
5 Burpees
5 Jump Over
5 HSPU
45 Sec Rest

For Time

25 Burpees
25 HSPU
25 Burpees
EMOM: 10 Air Squats

4 RFT

40 Pistols
60 Sec Plank

 

For Time

10-9-8-…-2-1 Burpees
10 Push Ups

4 RFT

50 Lunges
50 Jump Overs

4 RFT

40 Jump Overs
15 HSPU

 

For Time

50m Handstand Walk
Each time you break do
5 Burpees

10 Min AMRAP

5 Strict HSPU
10 Burpees
15 Air Squats

8 RFT

20 Jump Over
10 Sit Ups

 

For Time

50 Jump Over
50 Push Ups
50 Air Squats
50 HSPU
Chipper, go back up, HSPU 1x

12 Min AMRAP

12 Strict HSPU
12 Burpees
12 Air Squats

5 RFT

25 Jump Over
10 Burpees

 

5 Rounds of

Max Distance Handstand Walk

18 Min AMRAP

15 Jump Overs
9 Push Ups
3 HSPU

10 RFT

7 Burpees
14 Push Ups
21 Air Squats

 

3 RFT

30 Pistols
60 Sec Plank

10 Rounds of

15 Burpees
15 Push Ups
1 Min Rest

3 RFT

50 Burpees
25m Handstand Walk

 

For Time

70 Burpees
5 Round of (
20 Push Ups
20 Air Squats)

6 RFT

10 Pistols
6 Deficit HSPU

For Time

100 Air Squats
30 Burpee Jump Over

 

12 RFT

50 Air Squat
25 Push Ups

For Time

60 Pistols
120 Air Squats
60 Pistols

12 Min AMRAP

24m Broad Jump
12 Pistols

 

For Time

50-40-30-20-10 Lunges
10-20-30-40-50 Push Ups

5 RFT

20 Pistols
20 HSPU
3 Min Rest

Each round for time

5 RFT

30 Burpees
2 Min Rest

 

5 RFT

21 Sit Ups
14 Push Ups

For Time

50 Air Squats
50 HSPU
50 Air Squats

7 RFT

35 Air Squats
7 HSPU

 

For Time

20 Jump Over Burpees
5 Rounds Of (
10 Tuck Jumps
10 Push Ups)
20 Jump Over Burpees

2 RFT

50 Lunges
50 Push Ups
25 Burpees

5 RFT

6 Strict HSPU
10 Pistols

 

10 Rounds of

Max Distance Handstand Walk
Rest as needed

16 Min AMRAP

4 Strict HSPU
8 Burpees
16 Pistols

5 RFT

10 Strict HSPU
20 Burpees

 

7 Min AMRAP

4 Pistols
6 HSPUs

Every 2 Min For 20 Minutes

20 Pistols
15 Burpees

For Time

150 Air Squats
50 Burpee Jump Over

 

For Time

100m Shuttle Run (5m+5m)
50 Burpees
100m Shuttle Run (5m+5m)

For Time

100 Burpees

4 RFT

24 Lunges
20 Push Ups
16 Burpees

 

For Time

400m Burpee Broad Jump

12 RFT

10 Pistols
6 Deficit HSPU

3 RFT

50 Air Squats
40 Sit Ups
30 Push Ups



14 Min AMRAP

21 Jump Over
14 Push Ups

7 RFT

15 Burpees
15 Jump Overs
15 Air Squats

Death by

3 Burpees
X Air Squats
X Push Ups

Add + 2 of each / round

 

For Time

50 HSPU
40 Burpees
30 Pistols

For Time

100m Handstand Walk
Each time you break do
5 Burpees

7 RFT

21 Sit Ups
14 Push Ups

 

For Time

30 Burpees
40 Pistols
50 Push Ups
60 Air Squats

For Time

150m Handstand Walk
Each time you break do
3 Burpees

5 RFT

100 ft Bear Crawl
100 ft Broad Jump

 

15 Min AMRAP

7 Jump Over
7 Push Ups

6 Min AMRAP Burpees

2 Min Rest
4 Min AMRAP Burpees
1 Min Rest
2 Min AMRAP Burpees

24 Min AMRAP

12 HSPU
24 Tuck Jumps

 

20 Min EMOM

Min 1: 15 HSPU
Min 2: 20 Pistols
Min 3: 25 Push Ups
Min 4: Rest

15 Min AMRAP

35 Air Squats
25 Jump Over
15 Burpees

3 Rounds

40 Jump Overs
20 Burpees
40 Jump Overs
1 Min Rest



222 EMOM WODs for Beginners


This time I bring you list of the 222 EMOM WODs for beginners. You can either read it in this blog post, download it in the handy PDF using the following form or get more EMOMs like this in my new WOD generator app for iOS. So, if you are new to the CrossFit, keep reading to find out what EMOM is and how to approach those EMOMs or just skip to the list below.


Download all 222 EMOMs in handy PDF
Submit

I will not spam you nor I sell your email! I will send only a few emails per month with similar content as this article.

What is an EMOM?

EMOM = Every Minute On the Minute
It is a type of the workout that tells you how much work you have to do in the minute. You can rest until the end of the minute if you finish prescribed reps earlier.

What is the purpose of an EMOM?

EMOMs are usually done before the main WOD = Workout Of the Day, and they typically have one or more of the following goals.

Practice the movements

  • Work in the minute of such EMOM usually takes 10 to 20 seconds.
  • Reps for each movement are lower. About 1-3 reps for difficult/heavy movements and about 5-8 reps for easier movements.
  • You can use the same weight for all the reps, or you can approach it as the ladder-style workout and add weight each minute until you fail the lift.
  • For example, EMOM that consists of single heavy clean and low rep handstand push-ups.

Learn to work under muscular fatigue

  • This kind of EMOMs usually consists of movements that are focused on the same muscle groups.
  • The first minutes of such EMOMs would take about 30 seconds while last minutes will take about 40 to 50 seconds.
  • The good example is EMOM that consists of pull-ups, calorie row, and American kettlebell swings.

Learn to work under fatigue (high heart rate)

  • A minute of these EMOMs ends at around 45-55 seconds.
  • The goal is to push yourself in the second half of the EMOM when your heart rate gets uncomfortable.
  • For example, EMOM of 15 cal in the first minute and 15 burpees in the second minute.
  • This type is my favorite and I usually visit Jason Khalipa’s Instagram for such EMOMs or use my app to find one that suits my training.


What type of EMOMs will you find on this list?

All EMOMs that are in the list below are from the “Practice the movements” category. This means that reps of each movement that you have to do in each minute are very low and should be easily manageable even if you are very new to the CrossFit.

How to approach those EMOMs?

All EMOMs in the list are for the beginners or for athletes who want to practice the movements, so there is no need to rush in each minute.
You will be able to finish a minute of the EMOM in less than 20 seconds, so make sure your technique is perfect.
If you are looking for more challenge, you can always multiply reps by 2, 3, 4 or even more or you can download my EMOM Generator and use difficulty slider to find EMOM that suits you.

I am new to CrossFit, and I don’t know how these movements look

Unfortunately, I don’t have all movement demo videos, but you can always use YouTube and search for [Movement name] + [CrossFit], and you will get at least 10 videos that will show you how the movements look.

Movements are too difficult or too heavy for beginners

If you choose EMOM that is too difficult for you try to scale it. How? For barbell movements, you can always decrease the weight or change the movement.
For example, use power snatch or overhead squat instead of squat snatch. The choice is up to you and should reflect your goals.
The same applies to gymnastic movements like muscle-ups or deficit HSPU.
For example, do 1 strict pull up + 1 ring dip instead of 1 muscle up, try banded muscle ups or just work on transition on lower rings. And for deficit HSPU, you substitute for strict classic HSPU, kipping HSPU with plates under the head or if you struggle a lot with HPSU, you can build your strict push strength by doing push-ups with feet on the box.

Want more EMOMs like this?

If you like the list below make sure to check out my iOS app WOD Generator! EMOMs or download this list in the PDF, subscribe to my newsletter and get notified about more articles like this.

Random WOD from the list



Download all 222 EMOMs in handy PDF
Submit

I will not spam you nor I sell your email! I will send only a few emails per month with similar content as this article.

222 EMOM WODs

8 Min EMOM

1. min:4 Back Squats 225 lbs
2. min:4 Wall Climbs

25 Min EMOM

1. min:2 Legless Rope Climbs 15-foot
2. min:7 Clusters 95 lbs
3. min:8 Strict Pull Ups
4. min:12 Push Presses 115 lbs
5. min:Rest

12 Min EMOM

1. min:7 Power Cleans 155 lbs
2. min:4 Power Snatches 155 lbs
3. min:5 Push Presses 155 lbs

 

15 Min EMOM

1. min:15 cal Assault Bike
2. min:14 Kettlebell Snatches 54 lbs
3. min:3 Overhead Squats 80% of 1RM
4. min:13 Target Burpees
5. min:Rest

12 Min EMOM

1. min:16 Kettlebell Swings 54 lbs

8 Min EMOM

1. min:8 Burpee Box Jump Over 24″
2. min:3 Rope Climbs 15-foot

 

8 Min EMOM

1. min:3 Rope Climbs 15-foot

21 Min EMOM

1. min:8 Burpee Box Jumps 24″
2. min:175m Run
3. min:200m Row

20 Min EMOM

1. min:15 V-Ups

 

15 Min EMOM

1. min:2 Power Snatches 185 lbs
2. min:3 Clean and Jerks 80% of 1RM
3. min:10 Wall Balls 30 lbs

15 Min EMOM

1. min:20 Air Squats
2. min:16 cal Row
3. min:5 Hang Power Cleans 205 lbs

21 Min EMOM

1. min:7 Squat Cleans 115 lbs
2. min:3 Rope Climbs 15-foot
3. min:15 Burpees Over Bar

 

21 Min EMOM

1. min:2 Squat Snatches 205 lbs
2. min:12 Ring Dips
3. min:3 Deadlifts 80% of 1RM

25 Min EMOM

1. min:10 Wall Balls 30 lbs
2. min:4 Power Clean and Jerks 155 lbs
3. min:12 Med-ball Squat Cleans 20 lbs
4. min:14 Overhead Lunges 95 lbs
5. min:Rest

12 Min EMOM

1. min:15 cal Assault Bike

 

8 Min EMOM

1. min:3 Front Squats 225 lbs

18 Min EMOM

1. min:15 Pull Ups

8 Min EMOM

1. min:2 Burpee Muscle Ups
2. min:3 Squat Snatches 80% of 1RM
3. min:16 Hand Release Push Ups
4. min:6 Overhead Lunges 70% of 1RM



15 Min EMOM

1. min:6 Hang Squat Clean and Jerks 95 lbs

9 Min EMOM

1. min:18 Front Rack Lunges 75 lbs
2. min:15 Pull Ups
3. min:4 Hang Power Cleans 225 lbs

9 Min EMOM

1. min:4 Deficit HSPUs 8″

 

40 Min EMOM

1. min:5 Hang Squat Clean and Jerks 115 lbs
2. min:12 Ring Dips
3. min:18 Pistol Squats
4. min:7 Back Squats 155 lbs
5. min:Rest

14 Min EMOM

1. min:13 Target Burpees
2. min:12 Med-ball Squat Cleans 20 lbs

14 Min EMOM

1. min:4 Wall Climbs

 

8 Min EMOM

1. min:20 Air Squats
2. min:13 Target Burpees
3. min:200m Row
4. min:1 Push Jerks 90% of 1RM

40 Min EMOM

1. min:200m Row
2. min:11 HSPUs
3. min:16 Kettlebell Swings 54 lbs
4. min:15 Pull Ups
5. min:1 Shoulder Presses 90% of 1RM

12 Min EMOM

1. min:13 Bar Facing Burpees
2. min:16 Wall Balls 20 lbs

 

30 Min EMOM

1. min:3 Front Squats 80% of 1RM
2. min:2 Hang Squat Cleans 225 lbs
3. min:14 Kettlebell Snatches 54 lbs

14 Min EMOM

1. min:4 Deficit HSPUs 8″
2. min:20 Air Squats

16 Min EMOM

1. min:4 Deficit HSPUs 8″

 

15 Min EMOM

1. min:2 Clusters 80% of 1RM
2. min:16 Hand Release Push Ups
3. min:15 V-Ups
4. min:8 Burpee Box Jumps 24″
5. min:12 Med-ball Squat Cleans 20 lbs

9 Min EMOM

1. min:14 Kettlebell Snatches 54 lbs
2. min:2 Burpee Muscle Ups
3. min:11 HSPUs

18 Min EMOM

1. min:7 Burpee Pull Ups
2. min:12 Med-ball Squat Cleans 20 lbs
3. min:2 Legless Rope Climbs 15-foot

 

24 Min EMOM

1. min:50 Double Unders
2. min:4 Push Presses 185 lbs
3. min:15 Burpees
4. min:Rest

18 Min EMOM

1. min:50 Double Unders

12 Min EMOM

1. min:5 Bear Complex 95 lbs

 

20 Min EMOM

1. min:1 Push Presses 90% of 1RM

18 Min EMOM

1. min:6 Hang Squat Snatches 75 lbs
2. min:15 cal Assault Bike
3. min:8 Strict HSPUs

18 Min EMOM

1. min:16 Box Jump Overs 24″

 

16 Min EMOM

1. min:12 Ring Dips
2. min:14 Dumbbell Snatches 50 lbs
3. min:9 Kettlebell Snatches 72 lbs
4. min:4 Clean and Jerks 185 lbs

24 Min EMOM

1. min:200m Row
2. min:11 Chest-to-Bar Pull Ups

15 Min EMOM

1. min:15 Overhead Lunges 75 lbs
2. min:5 Squat Snatches 115 lbs
3. min:18 Push Presses 75 lbs
4. min:5 Push Jerks 205 lbs
5. min:12 Ring Dips

 

20 Min EMOM

1. min:5 Power Clean and Jerks 70% of 1RM
2. min:13 Hang Power Snatches 75 lbs

40 Min EMOM

1. min:18 Pistol Squats
2. min:5 Bear Complex 95 lbs
3. min:12 Med-ball Squat Cleans 20 lbs
4. min:10 Kettlebell Swings 72 lbs

10 Min EMOM

1. min:8 Strict Pull Ups
2. min:5 Bear Complex 95 lbs

 

24 Min EMOM

1. min:20 Sit Ups
2. min:8 Burpee Box Jumps 24″

16 Min EMOM

1. min:15 Push Presses 95 lbs
2. min:13 Toes to Bars

30 Min EMOM

1. min:15 Front Rack Lunges 95 lbs
2. min:6 Power Clean and Jerks 135 lbs
3. min:12 Power Snatches 95 lbs

 

21 Min EMOM

1. min:13 Bar Facing Burpees
2. min:15 Pull Ups
3. min:13 Back Squats 95 lbs

8 Min EMOM

1. min:8 Burpee Box Jumps 24″
2. min:4 Deficit HSPUs 8″

14 Min EMOM

1. min:7 Burpee Pull Ups

 

12 Min EMOM

1. min:8 Burpee Box Jumps 24″

40 Min EMOM

1. min:2 Legless Rope Climbs 15-foot
2. min:3 Hang Squat Cleans 80% of 1RM
3. min:50 Double Unders
4. min:13 Target Burpees
5. min:15 cal Assault Bike

18 Min EMOM

1. min:15 V-Ups
2. min:10 Kettlebell Swings 72 lbs

 

8 Min EMOM

1. min:4 Wall Climbs

12 Min EMOM

1. min:175m Run

12 Min EMOM

1. min:11 Chest-to-Bar Pull Ups
2. min:5 Deadlifts 70% of 1RM
3. min:16 Hand Release Push Ups
4. min:6 Clean and Jerks 135 lbs

 

18 Min EMOM

1. min:15 cal Assault Bike

9 Min EMOM

1. min:16 Wall Balls 20 lbs

10 Min EMOM

1. min:175m Run
2. min:8 Strict Pull Ups
3. min:5 Power Snatches 70% of 1RM
4. min:4 Wall Climbs
5. min:3 Power Clean and Jerks 205 lbs

 

40 Min EMOM

1. min:5 Power Cleans 185 lbs
2. min:20 Air Squats
3. min:3 Clean and Jerks 205 lbs
4. min:50 Double Unders

9 Min EMOM

1. min:3 Power Cleans 80% of 1RM

24 Min EMOM

1. min:5 Power Snatches 70% of 1RM
2. min:25m Walking Lunges
3. min:11 HSPUs
4. min:20 Air Squats

 

30 Min EMOM

1. min:8 Burpee Box Jump Over 24″
2. min:5 Push Jerks 205 lbs
3. min:6 Front Rack Lunges 70% of 1RM

30 Min EMOM

1. min:175m Run
2. min:3 Ring Muscle Ups
3. min:2 Legless Rope Climbs 15-foot

12 Min EMOM

1. min:1 Front Squats 90% of 1RM
2. min:15 V-Ups

 

40 Min EMOM

1. min:2 Burpee Muscle Ups
2. min:20 Air Squats
3. min:4 Back Squats 225 lbs
4. min:7 Squat Cleans 115 lbs
5. min:14 Overhead Lunges 115 lbs

15 Min EMOM

1. min:11 Front Rack Lunges 135 lbs
2. min:5 Clusters 135 lbs
3. min:4 Bar Muscle Ups
4. min:3 Bear Complex 135 lbs
5. min:12 Med-ball Squat Cleans 20 lbs

24 Min EMOM

1. min:12 Hang Power Cleans 75 lbs
2. min:13 Back Squats 95 lbs

 

8 Min EMOM

1. min:1 Overhead Squats 90% of 1RM

40 Min EMOM

1. min:16 cal Row
2. min:7 Box Jump Overs 40″
3. min:15 cal Assault Bike
4. min:4 Deficit HSPUs 8″
5. min:5 Power Snatches 70% of 1RM

14 Min EMOM

1. min:4 Bar Muscle Ups
2. min:3 Shoulder Presses 80% of 1RM

 

20 Min EMOM

1. min:7 Burpee Pull Ups
2. min:16 Box Jumps 20″
3. min:12 Med-ball Squat Cleans 20 lbs
4. min:Rest

18 Min EMOM

1. min:3 Overhead Squats 80% of 1RM
2. min:16 Box Jumps 24″

10 Min EMOM

1. min:15 V-Ups
2. min:7 Burpee Pull Ups
3. min:15 cal Assault Bike
4. min:14 Dumbbell Snatches 50 lbs
5. min:Rest

 

12 Min EMOM

1. min:50 Double Unders
2. min:5 Power Cleans 185 lbs
3. min:5 Hang Power Cleans 205 lbs

14 Min EMOM

1. min:6 Squat Snatches 75 lbs

8 Min EMOM

1. min:8 Burpee Box Jump Over 24″
2. min:2 Legless Rope Climbs 15-foot

 

20 Min EMOM

1. min:15 Pull Ups
2. min:9 Power Cleans 135 lbs
3. min:12 Ring Dips
4. min:9 Front Rack Lunges 155 lbs
5. min:14 Dumbbell Snatches 50 lbs

10 Min EMOM

1. min:16 Hand Release Push Ups
2. min:2 Burpee Muscle Ups
3. min:3 Hang Power Snatches 80% of 1RM
4. min:7 Box Jumps 40″
5. min:Rest

21 Min EMOM

1. min:4 Squat Snatches 135 lbs
2. min:2 Legless Rope Climbs 15-foot
3. min:25m Walking Lunges

 

20 Min EMOM

1. min:15 cal Assault Bike
2. min:18 Pistol Squats

21 Min EMOM

1. min:18 Pistol Squats
2. min:11 Chest-to-Bar Pull Ups
3. min:13 Toes to Bars

21 Min EMOM

1. min:13 Target Burpees
2. min:4 Wall Climbs
3. min:15 Pull Ups

 

40 Min EMOM

1. min:15 Burpees
2. min:3 Deadlifts 80% of 1RM
3. min:11 Chest-to-Bar Pull Ups
4. min:4 Wall Climbs
5. min:12 Med-ball Squat Cleans 20 lbs

12 Min EMOM

1. min:11 Chest-to-Bar Pull Ups
2. min:15 cal Assault Bike

25 Min EMOM

1. min:15 Burpees Over Bar
2. min:3 Push Presses 205 lbs
3. min:13 Power Cleans 75 lbs
4. min:16 Box Jumps 24″
5. min:12 Med-ball Squat Cleans 20 lbs



30 Min EMOM

1. min:15 Pull Ups
2. min:6 Power Clean and Jerks 135 lbs
3. min:3 Ring Muscle Ups
4. min:7 Clean and Jerks 115 lbs
5. min:7 Box Jumps 40″

9 Min EMOM

1. min:6 Clean and Jerks 135 lbs
2. min:16 Box Jump Overs 24″
3. min:8 Strict HSPUs

40 Min EMOM

1. min:15 Front Rack Lunges 95 lbs
2. min:13 Target Burpees
3. min:8 Strict HSPUs
4. min:12 Med-ball Squat Cleans 20 lbs
5. min:12 Hang Power Snatches 95 lbs

 

40 Min EMOM

1. min:14 Kettlebell Snatches 54 lbs
2. min:18 Pistol Squats
3. min:11 HSPUs
4. min:8 Squat Cleans 95 lbs

18 Min EMOM

1. min:5 Hang Power Cleans 70% of 1RM
2. min:1 Hang Squat Snatches 90% of 1RM

15 Min EMOM

1. min:16 Wall Balls 20 lbs
2. min:2 Legless Rope Climbs 15-foot
3. min:15 Burpees

 

18 Min EMOM

1. min:8 Strict HSPUs
2. min:15 cal Assault Bike

25 Min EMOM

1. min:6 Hang Squat Snatches 75 lbs
2. min:13 Power Cleans 75 lbs
3. min:5 Hang Power Cleans 185 lbs
4. min:3 Rope Climbs 15-foot
5. min:13 Toes to Bars

40 Min EMOM

1. min:10 Overhead Lunges 135 lbs
2. min:7 Burpee Pull Ups
3. min:16 cal Row
4. min:3 Back Squats 85% of 1RM
5. min:16 Wall Balls 20 lbs

 

25 Min EMOM

1. min:14 Kettlebell Snatches 54 lbs
2. min:3 Hang Power Snatches 155 lbs
3. min:3 Ring Muscle Ups
4. min:1 Bear Complex 90% of 1RM
5. min:13 Sumo Deadlift High Pulls 75 lbs

18 Min EMOM

1. min:12 Ring Dips
2. min:8 Burpee Box Jump Over 24″
3. min:7 Clusters 95 lbs

16 Min EMOM

1. min:3 Rope Climbs 15-foot
2. min:13 Toes to Bars
3. min:11 Chest-to-Bar Pull Ups
4. min:8 Burpee Box Jumps 24″

 

9 Min EMOM

1. min:3 Clean and Jerks 205 lbs

14 Min EMOM

1. min:3 Clusters 155 lbs

10 Min EMOM

1. min:3 Hang Squat Clean and Jerks 155 lbs

 

18 Min EMOM

1. min:3 Clean and Jerks 80% of 1RM
2. min:7 Box Jumps 40″
3. min:5 Hang Power Cleans 205 lbs

40 Min EMOM

1. min:1 Clusters 90% of 1RM
2. min:15 Burpees Over Bar
3. min:15 Pull Ups
4. min:25m Walking Lunges
5. min:Rest

40 Min EMOM

1. min:25m Walking Lunges
2. min:15 V-Ups
3. min:1 Hang Power Snatches 90% of 1RM
4. min:Rest

 

20 Min EMOM

1. min:8 Strict HSPUs
2. min:6 Squat Snatches 75 lbs
3. min:20 Sit Ups
4. min:3 Front Squats 225 lbs

12 Min EMOM

1. min:5 Push Presses 70% of 1RM
2. min:6 Hang Squat Clean and Jerks 75 lbs

24 Min EMOM

1. min:16 cal Row
2. min:11 Chest-to-Bar Pull Ups

 

8 Min EMOM

1. min:18 Push Presses 75 lbs
2. min:18 Pistol Squats

15 Min EMOM

1. min:13 Target Burpees
2. min:6 Front Squats 185 lbs
3. min:6 Front Rack Lunges 70% of 1RM

9 Min EMOM

1. min:12 Shoulder Presses 75 lbs

 

16 Min EMOM

1. min:25m Walking Lunges
2. min:16 cal Row

40 Min EMOM

1. min:20 Sit Ups
2. min:7 Burpee Pull Ups
3. min:11 Front Rack Lunges 135 lbs
4. min:Rest

8 Min EMOM

1. min:18 Pistol Squats
2. min:8 Strict Pull Ups
3. min:10 Power Clean and Jerks 75 lbs
4. min:8 Overhead Lunges 155 lbs

 

24 Min EMOM

1. min:5 Hang Power Cleans 70% of 1RM
2. min:8 Burpee Box Jumps 24″
3. min:12 Push Jerks 135 lbs
4. min:Rest

10 Min EMOM

1. min:20 Air Squats
2. min:12 Ring Dips

9 Min EMOM

1. min:3 Back Squats 85% of 1RM

 

21 Min EMOM

1. min:9 Push Presses 135 lbs
2. min:16 Box Jumps 20″
3. min:8 Sumo Deadlift High Pulls 135 lbs

10 Min EMOM

1. min:16 Box Jump Overs 24″

16 Min EMOM

1. min:13 Toes to Bars
2. min:3 Hang Power Clean and Jerks 80% of 1RM
3. min:10 Wall Balls 30 lbs
4. min:16 cal Row

 

25 Min EMOM

1. min:15 Pull Ups
2. min:1 Hang Squat Cleans 90% of 1RM
3. min:1 Overhead Squats 90% of 1RM
4. min:9 Kettlebell Snatches 72 lbs
5. min:15 cal Assault Bike

40 Min EMOM

1. min:9 Hang Power Clean and Jerks 95 lbs
2. min:12 Ring Dips
3. min:15 Pull Ups
4. min:Rest

25 Min EMOM

1. min:5 Hang Power Cleans 205 lbs
2. min:16 Box Jumps 20″
3. min:6 Deadlifts 265 lbs
4. min:14 Overhead Lunges 115 lbs
5. min:13 Sumo Deadlift High Pulls 75 lbs

 

18 Min EMOM

1. min:4 Wall Climbs
2. min:21 Box Jump Overs 20″

20 Min EMOM

1. min:2 Burpee Muscle Ups
2. min:20 Air Squats
3. min:200m Row
4. min:7 Box Jumps 40″
5. min:2 Front Rack Lunges 90% of 1RM

24 Min EMOM

1. min:3 Rope Climbs 15-foot
2. min:8 Strict Pull Ups
3. min:10 Deadlifts 225 lbs
4. min:Rest

 

20 Min EMOM

1. min:4 Bar Muscle Ups
2. min:13 Bar Facing Burpees

9 Min EMOM

1. min:25m Walking Lunges

20 Min EMOM

1. min:4 Bar Muscle Ups
2. min:16 Wall Balls 20 lbs
3. min:4 Deficit HSPUs 8″
4. min:Rest

 

9 Min EMOM

1. min:4 Power Snatches 155 lbs
2. min:11 Chest-to-Bar Pull Ups
3. min:8 Sumo Deadlift High Pulls 135 lbs

9 Min EMOM

1. min:10 Deadlifts 225 lbs

15 Min EMOM

1. min:9 Shoulder Presses 95 lbs

 

40 Min EMOM

1. min:13 Target Burpees
2. min:13 Box Jump Overs 30″
3. min:5 Bear Complex 95 lbs
4. min:Rest

20 Min EMOM

1. min:2 Clusters 80% of 1RM
2. min:3 Rope Climbs 15-foot

15 Min EMOM

1. min:1 Power Clean and Jerks 90% of 1RM
2. min:12 Med-ball Squat Cleans 20 lbs
3. min:3 Hang Squat Cleans 80% of 1RM
4. min:3 Hang Squat Clean and Jerks 155 lbs
5. min:9 Hang Power Cleans 135 lbs

 

16 Min EMOM

1. min:5 Push Presses 70% of 1RM
2. min:3 Hang Squat Clean and Jerks 155 lbs
3. min:3 Power Clean and Jerks 80% of 1RM
4. min:16 Hand Release Push Ups

9 Min EMOM

1. min:4 Hang Squat Snatches 135 lbs

21 Min EMOM

1. min:12 Ring Dips
2. min:4 Wall Climbs
3. min:13 Box Jumps 30″

 

25 Min EMOM

1. min:16 Wall Balls 20 lbs
2. min:15 Front Rack Lunges 95 lbs
3. min:12 Med-ball Squat Cleans 20 lbs
4. min:9 Hang Power Snatches 115 lbs
5. min:20 Air Squats

21 Min EMOM

1. min:5 Squat Snatches 70% of 1RM
2. min:3 Power Clean and Jerks 205 lbs
3. min:2 Hang Squat Clean and Jerks 205 lbs

12 Min EMOM

1. min:12 Hang Power Cleans 75 lbs

 

20 Min EMOM

1. min:5 Power Cleans 70% of 1RM
2. min:3 Shoulder Presses 155 lbs
3. min:13 Target Burpees
4. min:12 Ring Dips
5. min:Rest

10 Min EMOM

1. min:3 Squat Cleans 80% of 1RM
2. min:4 Hang Squat Snatches 135 lbs
3. min:4 Power Clean and Jerks 155 lbs
4. min:200m Row
5. min:Rest

8 Min EMOM

1. min:15 Pull Ups
2. min:16 Box Jump Overs 24″

 

12 Min EMOM

1. min:20 Air Squats

9 Min EMOM

1. min:1 Squat Snatches 90% of 1RM

12 Min EMOM

1. min:2 Clusters 80% of 1RM
2. min:10 Overhead Lunges 135 lbs
3. min:8 Strict HSPUs
4. min:3 Hang Power Snatches 80% of 1RM

 

16 Min EMOM

1. min:14 Kettlebell Snatches 54 lbs
2. min:13 Toes to Bars
3. min:13 Bar Facing Burpees
4. min:13 Power Cleans 75 lbs

12 Min EMOM

1. min:5 Power Cleans 70% of 1RM
2. min:25m Walking Lunges
3. min:8 Burpee Box Jumps 24″
4. min:4 Hang Squat Snatches 135 lbs

24 Min EMOM

1. min:200m Row
2. min:15 cal Assault Bike
3. min:6 Hang Squat Snatches 115 lbs
4. min:20 Air Squats

 

14 Min EMOM

1. min:9 Kettlebell Snatches 72 lbs
2. min:13 Bar Facing Burpees

8 Min EMOM

1. min:3 Ring Muscle Ups
2. min:3 Rope Climbs 15-foot
3. min:20 Air Squats
4. min:13 Bar Facing Burpees

9 Min EMOM

1. min:1 Hang Power Snatches 90% of 1RM

 

21 Min EMOM

1. min:175m Run
2. min:5 Squat Snatches 115 lbs
3. min:18 Pistol Squats

14 Min EMOM

1. min:8 Burpee Box Jump Over 24″

20 Min EMOM

1. min:8 Burpee Box Jumps 24″
2. min:20 Air Squats
3. min:50 Double Unders
4. min:175m Run
5. min:15 cal Assault Bike

 

40 Min EMOM

1. min:14 Kettlebell Snatches 54 lbs
2. min:20 Sit Ups
3. min:8 Burpee Box Jump Over 24″
4. min:8 Hang Power Cleans 155 lbs
5. min:Rest

8 Min EMOM

1. min:13 Toes to Bars

9 Min EMOM

1. min:20 Air Squats
2. min:15 Front Rack Lunges 115 lbs
3. min:16 Kettlebell Swings 54 lbs

 

9 Min EMOM

1. min:13 Box Jumps 30″

21 Min EMOM

1. min:15 Burpees
2. min:8 Strict HSPUs
3. min:3 Hang Power Snatches 80% of 1RM

30 Min EMOM

1. min:6 Hang Squat Snatches 95 lbs
2. min:25m Walking Lunges
3. min:3 Hang Squat Cleans 205 lbs
4. min:16 cal Row
5. min:20 Air Squats

 

14 Min EMOM

1. min:14 Overhead Lunges 95 lbs
2. min:15 Burpees Over Bar

30 Min EMOM

1. min:10 Wall Balls 30 lbs
2. min:15 cal Assault Bike
3. min:3 Bear Complex 135 lbs

25 Min EMOM

1. min:9 Hang Power Cleans 135 lbs
2. min:1 Power Snatches 90% of 1RM
3. min:13 Target Burpees
4. min:8 Strict Pull Ups
5. min:12 Ring Dips

 

24 Min EMOM

1. min:15 cal Assault Bike
2. min:5 Overhead Squats 155 lbs

9 Min EMOM

1. min:15 cal Assault Bike

8 Min EMOM

1. min:3 Clusters 155 lbs



40 Min EMOM

1. min:12 Ring Dips
2. min:5 Bear Complex 95 lbs
3. min:11 Chest-to-Bar Pull Ups
4. min:Rest

25 Min EMOM

1. min:11 Back Squats 115 lbs
2. min:7 Burpee Pull Ups
3. min:3 Push Presses 80% of 1RM
4. min:8 Sumo Deadlift High Pulls 135 lbs
5. min:6 Hang Power Snatches 135 lbs

15 Min EMOM

1. min:7 Burpee Pull Ups
2. min:12 Ring Dips
3. min:12 Overhead Squats 75 lbs
4. min:2 Legless Rope Climbs 15-foot
5. min:4 Wall Climbs

 

10 Min EMOM

1. min:4 Shoulder Presses 135 lbs
2. min:16 cal Row
3. min:7 Squat Cleans 115 lbs
4. min:13 Bar Facing Burpees
5. min:3 Ring Muscle Ups

30 Min EMOM

1. min:15 cal Assault Bike
2. min:200m Row
3. min:6 Deficit HSPUs 4″

25 Min EMOM

1. min:15 V-Ups
2. min:8 Strict Pull Ups
3. min:3 Power Snatches 80% of 1RM
4. min:8 Burpee Box Jump Over 24″
5. min:5 Push Presses 155 lbs

 

15 Min EMOM

1. min:10 Hang Squat Cleans 75 lbs

40 Min EMOM

1. min:6 Hang Power Snatches 135 lbs
2. min:5 Bear Complex 95 lbs
3. min:2 Squat Snatches 205 lbs
4. min:4 Push Jerks 225 lbs

14 Min EMOM

1. min:8 Overhead Lunges 155 lbs

 

8 Min EMOM

1. min:16 Hand Release Push Ups

14 Min EMOM

1. min:2 Burpee Muscle Ups
2. min:16 Box Jumps 24″

20 Min EMOM

1. min:21 Box Jump Overs 20″

 

12 Min EMOM

1. min:10 Overhead Lunges 135 lbs
2. min:13 Target Burpees
3. min:16 cal Row
4. min:Rest

25 Min EMOM

1. min:5 Hang Squat Cleans 70% of 1RM
2. min:15 Burpees Over Bar
3. min:11 HSPUs
4. min:1 Push Jerks 90% of 1RM
5. min:15 V-Ups

14 Min EMOM

1. min:3 Hang Squat Cleans 80% of 1RM
2. min:15 Burpees Over Bar

 

8 Min EMOM

1. min:25m Walking Lunges
2. min:13 Box Jumps 30″
3. min:15 Pull Ups
4. min:Rest

15 Min EMOM

1. min:2 Legless Rope Climbs 15-foot
2. min:18 Pistol Squats
3. min:7 Burpee Pull Ups
4. min:4 Bar Muscle Ups
5. min:5 Squat Cleans 70% of 1RM

8 Min EMOM

1. min:14 Dumbbell Snatches 50 lbs

 

18 Min EMOM

1. min:175m Run
2. min:4 Power Clean and Jerks 155 lbs

14 Min EMOM

1. min:2 Legless Rope Climbs 15-foot

8 Min EMOM

1. min:8 Burpee Box Jump Over 24″
2. min:6 Overhead Lunges 70% of 1RM
3. min:20 Sit Ups
4. min:5 Overhead Squats 155 lbs

 

14 Min EMOM

1. min:14 Kettlebell Snatches 54 lbs

21 Min EMOM

1. min:15 Burpees
2. min:6 Power Clean and Jerks 115 lbs
3. min:4 Power Snatches 155 lbs

8 Min EMOM

1. min:8 Strict Pull Ups

 

21 Min EMOM

1. min:20 Sit Ups
2. min:4 Hang Squat Snatches 135 lbs
3. min:10 Wall Balls 30 lbs

18 Min EMOM

1. min:5 Deadlifts 70% of 1RM

15 Min EMOM

1. min:4 Wall Climbs
2. min:15 V-Ups
3. min:175m Run

 

15 Min EMOM

1. min:8 Burpee Box Jump Over 24″

24 Min EMOM

1. min:14 Dumbbell Snatches 50 lbs
2. min:6 Clean and Jerks 135 lbs
3. min:12 Hang Power Cleans 75 lbs
4. min:15 Pull Ups

10 Min EMOM

1. min:8 Burpee Box Jumps 24″
2. min:4 Sumo Deadlift High Pulls 155 lbs

 

40 Min EMOM

1. min:5 Push Presses 70% of 1RM
2. min:10 Hang Squat Cleans 75 lbs
3. min:12 Deadlifts 205 lbs
4. min:7 Burpee Pull Ups

21 Min EMOM

1. min:13 Bar Facing Burpees
2. min:1 Push Presses 90% of 1RM
3. min:8 Strict Pull Ups

8 Min EMOM

1. min:8 Burpee Box Jump Over 24″
2. min:4 Push Presses 185 lbs

 

15 Min EMOM

1. min:200m Row

30 Min EMOM

1. min:1 Power Snatches 90% of 1RM
2. min:11 Chest-to-Bar Pull Ups
3. min:15 cal Assault Bike
4. min:4 Bar Muscle Ups
5. min:4 Wall Climbs

24 Min EMOM

1. min:11 Chest-to-Bar Pull Ups
2. min:8 Squat Cleans 95 lbs

 

8 Min EMOM

1. min:15 Burpees
2. min:6 Front Rack Lunges 70% of 1RM

25 Min EMOM

1. min:18 Pistol Squats
2. min:14 Overhead Lunges 95 lbs
3. min:1 Hang Power Snatches 90% of 1RM
4. min:8 Hang Squat Cleans 115 lbs
5. min:4 Bear Complex 115 lbs

15 Min EMOM

1. min:10 Wall Balls 30 lbs
2. min:2 Burpee Muscle Ups
3. min:1 Hang Squat Clean and Jerks 90% of 1RM
4. min:5 Hang Power Clean and Jerks 155 lbs
5. min:13 Toes to Bars

 

9 Min EMOM

1. min:3 Squat Snatches 155 lbs

20 Min EMOM

1. min:4 Wall Climbs

8 Min EMOM

1. min:5 Front Squats 70% of 1RM
2. min:4 Power Snatches 155 lbs
3. min:9 Kettlebell Snatches 72 lbs
4. min:4 Wall Climbs

 

16 Min EMOM

1. min:6 Deficit HSPUs 4″
2. min:10 Hang Squat Cleans 75 lbs
3. min:6 Squat Snatches 75 lbs
4. min:13 Target Burpees

24 Min EMOM

1. min:1 Hang Power Cleans 90% of 1RM
2. min:4 Deficit HSPUs 8″

16 Min EMOM

1. min:8 Strict HSPUs
2. min:12 Sumo Deadlift High Pulls 95 lbs

 

24 Min EMOM

1. min:15 cal Assault Bike
2. min:20 Air Squats
3. min:15 V-Ups
4. min:Rest

30 Min EMOM

1. min:5 Bear Complex 95 lbs
2. min:3 Rope Climbs 15-foot
3. min:6 Squat Snatches 95 lbs
4. min:3 Hang Squat Clean and Jerks 155 lbs
5. min:10 Wall Balls 30 lbs

40 Min EMOM

1. min:6 Shoulder Presses 115 lbs
2. min:12 Med-ball Squat Cleans 20 lbs
3. min:16 Wall Balls 20 lbs
4. min:11 Back Squats 115 lbs

 

25 Min EMOM

1. min:20 Sit Ups
2. min:175m Run
3. min:12 Med-ball Squat Cleans 20 lbs
4. min:15 Front Rack Lunges 115 lbs
5. min:Rest

25 Min EMOM

1. min:1 Overhead Squats 90% of 1RM
2. min:7 Power Snatches 115 lbs
3. min:8 Burpee Box Jump Over 24″
4. min:4 Squat Cleans 155 lbs
5. min:4 Hang Squat Clean and Jerks 135 lbs

20 Min EMOM

1. min:8 Overhead Squats 135 lbs
2. min:175m Run
3. min:3 Rope Climbs 15-foot
4. min:200m Row
5. min:Rest

 

18 Min EMOM

1. min:13 Target Burpees

9 Min EMOM

1. min:8 Burpee Box Jumps 24″
2. min:14 Kettlebell Snatches 54 lbs
3. min:10 Hang Squat Cleans 95 lbs

10 Min EMOM

1. min:10 Wall Balls 30 lbs



11 WODs With Thursters That Will Challenge You (+ Good Times To Beat)


Thrusters

Thrusters! I don’t know about you, but I hated thrusters when I started CrossFit 5 years ago, and I still hate them. I bet there are some thrusters lovers but unfortunately, I am not one of them, but that doesn’t mean I don’t do thrusters regularly!

The only reason why I hate thrusters is that they are one of the hardest CrossFit exercises and I always breath heavy after every WOD that involves thrusters. They can be done at very high intensity, and they work almost every muscle in your body.



How to get good at Thrusters?

There are only two strategies how to get as quickly as possible through thrusters depends on how heavy thrusters are for you.

Go unbroken!

For example, let’s consider you are doing Jackie.

“Jackie”

For Time
1000 meter row
50 Thruster 45 lbs
30 pull-ups

Jackie is WOD with 50 light thrusters that can be done with a fast pace, only limiting factors are fatigued quads and elevated heart rate from the rower but most of the people will be able to do all thrusters in 1-2 sets unbroken. Elite athletes will even speed up the squat and pull the bar back to the squat during thrusters to get through 50 thrusters quicker.

So, go through the thrusters unbroken if your WOD is similar to the Jackie or it has number of reps you know you can do unbroken quickly.

Split those sets more than you think!

For this example, I will use 14.5/16.5.

14.5/16.5

For Time 21-18-15-12-9-6-3
Thrusters 95/65 lbs
Bar Facing Burpees

I have met many people who went unbroken in all the sets, and none of them was able to finish this WOD under 10:00 while when I have done this WOD in 9:50 only sets I have done unbroken were set of 6 and set of 3. I am not saying that going unbroken is the bad thing, but you need to have a capacity for that.

For me, the workout looked like this 21=8+7+6, 18=7+6+5, 15=6+5+4, 12=7+5, 9=5+4, 6=6 and 3=3. Why did this help? I have found out that splitting the sets but keeping rest short and trying to finish reps quickly leads to lower heart rate and higher average pace.

The reason why that works is that you can always pick up the bar immediately after the second movement as you know that there is an only small set of reps waiting for you.

By the way, I have used this strategy even in 17.5 (10 RFT, 9 Thrusters 95/65 + 35 DUs) where I went for 5+4 thrusters in all the sets, except last round where I went unbroken, and I have finished in 9:10.


Download hundreds of WODs in FREE PDFs!
Submit

I will not spam you nor I sell your email! I will send only a few emails per month with similar content as this article.

Another example of when to go unbroken and when to split

Let’s consider a ~12-minute chipper that starts and ends with 20 Thrusters 95/65 lbs. First thrusters should be done unbroken as the weight is relatively easy and reps are doable unbroken. I would only split thrusters into two or three sets if next movement is focused on pushing, like HSPU but last thrusters should be split into 2-3 quick sets instead of going unbroken but slowly, go unbroken on them only if you still have the energy to go quickly.

And the last example is 5 Rounds of 9 Thrusters 135/95 lbs, and 18 Box Jumps 24/20″. There is no need to go unbroken on the box jumps, even in the first round as workout is focused a lot on quads. I would probably go for three sets of 4+3+2 with quick rest in the between, and I believe I will be faster than someone doing 5+4 or even unbroken set of 9.

11 WODs With Thrusters That Will Challenge You (+ Good Times To Beat)

#1 Heavy Thrusters and Box Jumps

5 Rounds of
9 Thrusters 135/95 lbs
18 Box Jumps 24/20″

Good time to beat for

Beginner athlete: 16min 50sec
Average athlete: 14min 1sec
Advanced athlete: 11min 13sec
Elite athlete: 8min 25sec
Regional athlete: 7min 18sec

Good time cap: 19min

Every round of thrusters will be heavier and heavier as fatigue from box jumps will kick in.

#2 Hi-rep Thrusters and DUs

12 Min AMRAP
30 Thrusters 95/65 lbs
90 DUs

Good score to beat for

Beginner athlete: 1 rounds and 83reps
Average athlete: 2 rounds and 65reps
Advanced athlete: 3 rounds and 47reps
Elite athlete: 4 rounds and 29reps
Regional athlete: 4 rounds and 69reps

Scale if slower than: 1 rounds and 22 reps

That’s a lot of thrusters! Be smart about how you approach it even 6 sets of 5 reps is OK.

#3 Thrusters, Cleans and Burpees

14 Rounds of
7 Thrusters 75/55 lbs
7 Power Cleans 75/55 lbs
7 Burpees

Good time to beat for

Beginner athlete: 25min 26sec
Average athlete: 21min 12sec
Advanced athlete: 16min 58sec
Elite athlete: 12min 43sec
Regional athlete: 11min 1sec

Good time cap: 28min

Start slowly and try to hold the same pace until the end. 90 sec/round will give you the time of 21:00 which beats average time to beat. Elite athletes can try to go for EMOM.

#4 Row, Thrusters, and Run Chipper

For Time
60 Cal Row
50 Thrusters 45/35 lbs
400m Run
50 Thrusters 45/35 lbs
60 Cal Row

Good time to beat for

Beginner athlete: 22min 21sec
Average athlete: 18min 38sec
Advanced athlete: 14min 54sec
Elite athlete: 11min 11sec
Regional athlete: 9min 41sec

Good time cap: 25min

You can go unbroken!

#5 Air Squats and Thrusters

For Time
60 Air Squats
20 Thrusters 95/65 lbs
60 Air Squats
20 Thrusters 115/80 lbs
60 Air Squats
20 Thrusters 135/95 lbs

Good time to beat for

Beginner athlete: 19min 14sec
Average athlete: 16min 2sec
Advanced athlete: 12min 50sec
Elite athlete: 9min 37sec
Regional athlete: 8min 20sec

Good time cap: 22min

Say good bye to your quads! Learn to rest on air squats and push harder on thrusters.

#6 Thrusters and Run

10 Rounds of
10 Thrusters 95/65 lbs
200m Run

Good time to beat for

Beginner athlete: 20min 25sec
Average athlete: 17min 1sec
Advanced athlete: 13min 37sec
Elite athlete: 10min 13sec
Regional athlete: 8min 51sec

Good time cap: 23min

Try to pace the run so you can do all thrusters unbroken or push the pace on the run and split thrusters into 2 sets.





#7 Thrusters, Burpees and Wall Balls

For time 30-20-10
Thrusters 75/55 lbs
Burpees
Wall Balls 20/14 lbs

Good time to beat for

Beginner athlete: 15min 10sec
Average athlete: 12min 38sec
Advanced athlete: 10min 7sec
Elite athlete: 7min 35sec
Regional athlete: 6min 34sec

Good time cap: 17min

This triplet is one of the most brutal WODs I have ever done. There is zero place to rest.

#8 Thrusters EMOM

For 15 minutes (or for as long as you can)
1. Min: 21 Thrusters 95/65 lbs
2. Min: 15 Thrusters 95/65 lbs
3. Min: 9 Thrusters 95/65 lbs
Repeat 21-15-9 in next minutes

Good score to beat for

Beginner athlete: 3 minutes
Average athlete: 6 minutes
Advanced athlete: 9 minutes
Elite athlete: 15 minutes
Regional athlete: 30 minutes

It is like Fran without the pull ups and you will probably fail sooner than you expect.

#9 Row, Burpees, Thrusters E3MOM

10 x Every 3 Minutes
In 3 minutes complete:
20/15 Cal Row
20 Rower Facing Burpees
1 Thrusters with 90% of 1 RM

Good score to beat for

30 Minutes are doable for all athlete levels. Scale reps down to 15/15 or 10/10 if you can’t get to the thrusters until 2:30 and if you miss the thrusters just repeat it in the next interval.

If you have time after thrusters, you may even try to add weight for few rounds.

#10 Thrusters and Push Ups

10 Min AMRAP
15 Push Ups
15 Thrusters 95/65 lbs

Good score to beat for

Beginner athlete: 4 rounds and 5reps
Average athlete: 6 rounds and 7reps
Advanced athlete: 8 rounds and 9reps
Elite athlete: 10 rounds and 12reps
Regional athlete: 11 rounds and 9reps

Scale if slower than: 2 rounds and 19 reps

The push ups look easy in this WOD but they will fatigue your shoulders, and you will have a hard time on thrusters.

#11 Thrusters and Burpees

For Time 21-18-15-12-9-6-3
Thrusters 95/65 lbs
Bar Facing Burpees

Good time to beat for

Beginner athlete: 21min 28sec
Average athlete: 17min 53sec
Advanced athlete: 14min 19sec
Elite athlete: 10min 44sec
Regional athlete: 9min 18sec

Good time cap: 24min

I wanted to come out with a harder combination of thrusters + burpees, but 14.5/16.5 rep scheme is really the worst!



CrossFit Hero Month Challenge


What is Hero month challenge?

Goal was to do at least one Hero WOD in each training session for one month. Hero WODs are usually longer and more difficult than regular CrossFit WODs we do every day. All these WODs are also named after fallen heroes and are usually done to honor these people and some of them are even done as part of fundraising projects like Hotshots 19.

Why?

I saw Hero month challenge last year on Chris Spealler’s blog and I have finally decided to give it a shot. I am making my own programming with only 1 WOD / day with some strength or accessory training before or after WOD so when I decided to start Hero month I don’t needed to change many things.

Exceptations

  • 4-5 Hero WODs / week
  • Strength or accessory training before every WOD
  • Get used to longer and heavier workouts




Reality

I am used to do Hero WODs from time to time but doing them multiple times per week is much harder than I excepted. As I said I though I would be able to do 4-5 Hero WODs per week but at the end of month I have done only 3-4 Hero WODs per week because I was destroyed by these workouts.

My main focus was to choose Hero WODs that I have never done before, I’ve only repeated 3 out of 17 Heroes. I’ve also try to pick the ones that have the movements that I haven’t done in last 2 workouts. For example Jason consists of total of 50 muscle ups so I avoided muscle ups in the WODs for few next trainings.

Usually my training session consists of strength training and 1 WOD (metcon), I thought that I will continue with this scheme during Hero month but most of the training sessions I had to forget about doing strength training before WOD. All I did before WOD was just warm up on the movements that were in the Hero WOD. If I were doing strength session before all Heroes I would have to switch to only 2-3 Hero WODs per week because I will have hard time to recover.

On other hand focusing only on one Hero WOD per day and nothing else was just enough. Some Hero WODs were pretty hard with heavy weights or difficult gymnastic movements and my strength is on about the same level as was before Hero month.

I have even hit some PRs during Hero month with 100 kg Snatch and Randy 4:03 in one training, PRed 100m Row in 16.3 after Jason, PRed J.T. in 7:18 and DT in 7:45.

"<yoastmark

It was great experience, there were only few Hero WODs that were shorter than 20 minutes and I had really hard time to recover after some of them and I had to take day off instead of doing only light training as I am used to if I am not fully recovered.

I have also noticed that many Hero WODs are focused on heavy cleans, heavy squats, a lot of pull ups/muscle ups or running, so my quads and back muscles had much harder time to recover while my shoulders or abs were still ready and full of strength.

Was the Hero month great idea?

I think it was because it challenged me in slightly different way than I am used to and I was glad for every rest day I had but on other hand I won’t recommend anyone to do it for more than one month because WODs are heavily focused on legs and back muscles while they forget about shoulder/chest/triceps and abs (except few Heroes).

Doing +20 minutes WODs almost every training session was very exhausting and right now I am back to my regular training and I am again enjoying simple couplets/triplets that takes 5-15 minutes with occasional long WOD from time to time.

Hero month also made me to do some thing in the WODs that I’ve never thought before like 8 rounds of 26 Rings Push Ups in Gator or going for multiple reps with almost 1 rep max of Deadlift in Marston, RX weight was 405 lbs but I had scale down to 365 lbs.

Top 3 Most Challenging Hero WODs From My Hero Month

  • 3rd place Wittman

    • 7 Rounds of
      15 American KB Swings 1.5 pood
      15 Power Cleans 95 lbs
      15 Box Jumps 24″Wittman was my first choice during Hero Month and it was one of the most intensive WODs I’ve ever done. All movements in Wittman are relatively easy and there is just enough reps on each of them so you can keep moving without stopping. Ability to move the weight all the time in so many reps makes the Wittman one of the most intensive WODs I’ve ever done, there is just no time for rest and when I finished it I couldn’t move for 5 minutes.My time: 14:52
  • 2nd place Helton

    • 3 Rounds of
      800m Run
      30 Dumbell Squat Cleans 2 x 50 lbs
      30 BurpeesWhen I saw this WOD I knew that dumbbell squat cleans would hurt but during WOD it was just different story. I would rather do 30 squat cleans with 200 lbs than doing them with pair of 50 lbs dumbbells, it was one of the hardest exercises I have ever done and I was really looking forward for burpees and run during. I think that these squat cleans were so hard because I am not used on the dumbbells during WODs and now I have motivation to them at least once per month.My time: 28:08
  • 1st place Klepto

    • 4 Rounds of
      27 Box Jumps 24″
      20 Burpees
      11 Squat Cleans, 145 lbsWhen I first saw Klepto I knew it would hurt but I thought that Klepto is just another classic CrossFit triplet which I am doing all the time. Maybe it was so hard because I did Jason day before (which had 250 air squats) or because of the combination of the movements but I was “dying” since first squat cleans even though it’s only 145 lbs and I am used to do 135 lbs squat cleans during WODs even in higher reps. Klepto was really painful experience, I wanted to go faster but my heart rate and my quads just didn’t let me to.My time: 18:26




My Hero Month, How I Did?

I wanted to start on 1st October but I had chance to visit gym during 30th September so I started my hero month little earlier but I have done my last workout on 31st October.

I have done total of 17 hero WODs during 32 days and here you can check what was my times/scores:

Wittman

Sep 30th
7 rounds of:
15 Kettlebell Swings 1.5 pood
15 Power Cleans 95 lbs
15 Box Jumps 24″

Time: 14:52

Bulger

Oct 2nd
10 rounds of
150 m Run
7 Pull Up (Chest To Bar)s
7 Front Squats 135 lbs
7 Handstand Push Ups

Time: 19:08

Marston

Oct 3rd
20:00 AMRAP
1 Deadlift 405 lbs, scaled to 365 lbs
10 Toes-to-bars
15 Burpee (Bar Facing)s

Score: 10+8

Gator

Oct 5th
8 rounds of
5 Front Squats 185 lbs
26 Ring Push-ups

Time: 22:28

Hortman

Oct 7th
45:00 AMRAP
800 m Run
80 Air Squats
8 Muscle Ups

Score: 6+260

Randy

Oct 9th
For Time
75 Power Snatches 75 lbs

Time: 4:03

Coe

Oct 10th
10 rounds of
10 Thrusters 95 lbs
10 Ring Push-ups

Time: 12:35

Holleyman

Oct 13th
30 rounds of
5 Wall Balls 20 lbs
3 Handstand Push Ups
1 Power Clean 225 lbs

Time: 22:18

Jason

Oct 16th
100 Squats
5 Muscle Ups
75 Squats
10 Muscle Ups
50 Squats
15 Muscle Ups
25 Squats
20 Muscle Ups

Time: 22:22

Klepto

Oct 17th
4 rounds of
27 Box Jumps 24″
20 Burpees
11 Squat Cleans 145 lbs

Time: 18:26

Hall

Oct 20th
5 rounds of
3 Cleans 225 lbs
200 m Run
Alternating Kettlebell Snatch 1.5 pood
Rest 2 mins

Round in 1:46-1:55

Nutts

Oct 22th
10 Handstand Push Ups
15 Deadlifts 250 lbs
25 Box Jumps 30″
50 Pull-ups
100 Wall Balls 20 lbs
200 Double Unders
400 m Run + 45 lbs

Time: 18:22

Brenton

Oct 23th
5 rounds of*
Bear Crawl 100 ft
Standing Broad Jump 100 ft
* By mistake we did only 3 rounds

Time: 3:25

Josh

Oct 24th
21 Overhead Squats 95 lbs
42 Pull-ups
15 Overhead Squats 95 lbs
30 Pull-ups
9 Overhead Squats 95 lbs
18 Pull-ups

Time: 6:50

Helton

Oct 26th
3 rounds of
800 m Run
30 Dumbbell Squat Cleans 2 x 50 lbs
30 Burpees

Time: 28:08

J.T.

Oct 30th
21-15-9 reps of
Handstand Push Up
Ring Dip
Push-up

Time: 7:18

DT

Oct 31th
5 rounds of
12 Deadlifts 155 lbs
9 Hang Power Cleans 155 lbs
6 Push Jerks 155 lbs

Time: 7:45