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



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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



Better Than Good Time To Beat


Random Triplet

5 Rounds of
10 KB Goblet Squats 1.5 pood (24 kg)
10 KB SDHP 1.5 pood (24 kg)
10 Burpee Box Jumps

What is “good time to beat”?

Beating “good time to beat” is not an easy task and I want to show you how you must perform if you want to beat that time.

I’ve been doing CrossFit since 2012 and I am able to beat the good time to beat in about 90% of situations. I usually fail to beat it only if workout consists of my weakness like high volume muscle ups or high volume heavy squats.

How to beat “good time to beat”?

When I was making the calculator I wanted to make “good time to beat” to be very challenging and you should be able to beat it only if:

  • You are very good at CrossFit
  • Workout consists of your favorite movements
  • Workout is in your favorite time domain
  • Difficulty of movements in the WOD is appropriate to your skills

How did I beat good time to beat in this WOD?

I have done sample workout (check above) to show you how it looks if you crush good time to beat.

Workout was right in my wheelhouse because I am pretty lightweight guy (165 lbs), I am very great in the lightweight and bodyweight movements where I can just keep moving and there was just enough reps in each set so I could do all sets unbroken.

Goal was to do 10 KB Golbet Squats unbroken and go right into 10 KB SDHP without putting kettlebell down than slow down little on burpee box jumps to recover little before kettlebell in the next round.

I was able to keep high pace in all rounds except round #4 which was just ~5 sec slower than my average round.

WOD Time Calculator told me that good time to beat for this WOD is 9:35 while my time was 6:41.

I have tested many WODs already but I was never able to beat good time by so huge margin.

How other people did in that WOD?

We have done this WOD on our Sunday class and I’ve set time cap to 15 minutes as app recommended. Our results were following:

    • 6:41 – Me
    • 8:02
    • 9:35 – Good time to beat
    • 11:05 – Scaled
    • 11:13
    • 12:32
    • 12:41 – Scaled
    • 13:08
    • 14:40
    • 15:00 – Time Cap
    • 4+10

I am delighted about how accurate data from calculator are compared to the real results and I am still working on improving these numbers.

And what is your experience with WOD Time Calculator? Were you able to beat good time to beat? Share your experience in the comments.



DT


Hero WOD “DT”

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

“In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.” – crossfit.com

What is good time for hero WOD DT?

Accroding to our app good time to beat in DT is 8 minutes with good time cap of 13 minutes. DT is pretty hard workout for me because my bodyweight is only 165 lbs and RX DT is with 155 lbs, I was able to finish DT in 7:45 and PRed it by 40 seconds since last time.

3 Tips To Get Best DT Time & BONUS

I have done RXd DT twice (in 7:45 and 8:25) and ‘heavy’ DT with 205 lbs from CrossFit Games once (in 22:15). DT is pretty challenging WOD but you can make it easier if you choose correct strategy!

#1 Choose correct rep scheme

Choosing correct rep scheme for DT can make you even few minutes faster. All 3 movements will tax your lower back muscles and it’s great idea to be smart with rep scheme unless you are not super strong with huge engine.

It’s very smart to always leave last rep on deadlifts and hang power cleans for the next set because you will have to do it anyway.

For most of people doing all movements in DT in 2 sets + 1 rep will lead to their best time, I would go for 1 set + 1 rep only if I am “almost regional level athlete” or I am very strong. And I will leave 1 unbroken round only for some certain Games athletes and even some of them will have problems to do all 5 rounds unbroken faster than if they split up the reps.

Here are some rep schemes for your inspiration:

2 Sets + 1 Rep

1 round of DT will look like this:
6 Deadlifts
5 Deadlifts
1 Deadlift + 4 Hang Power Cleans
4 Hang Power Cleans
1 Hang Power Clean + 6 Push Jerks

1 Set + 1 Rep

1 round of DT will look like this:
11 Deadlifts
1 Deadlift + 8 Hang Power Cleans
1 Hang Power Clean + 6 Push Jerks

1 Unbroken Set

1 round of DT will look like this:
12 Deadlifts + 9 Hang Power Cleans + 6 Push Jerks

#2 Use belt

I don’t use belt in my training but DT is the only exception where I used it and it was worth!

DT is WOD that is heavily focused on your lower back, it will get more fatigued even on jerks and there is no movement where you can rest your lower back muscles.

If your DT time is slow it is usually because your lower back hurts and you just can’t get back to the bar. Using belt from beginning of the WOD will help you to avoid that situation.

So even if you are not fan of the belt in the workouts try to consider using belt only in this workout and I bet your time will be at least 20 seconds faster.

#3 Same rest between all sets all the time

As I said DT is taxing mainly lower back muscle and you will have a lot of energy in the first round, make sure to spend it wisely. Everyone can do 1 rounds of DT under 1:00 but not everyone can finish all 5 rounds under 8:00.

If you will be quick in first one or two rounds it will hit you back with highly elevated hearth rate and fatigued lower back and your body would have difficulties to recover between sets.

Much better approach is to take same long (probably 3-6 sec) rests from the first round. Consider doing such rest even after first 6 deadlifts and 5 deadlifts, I know you have energy to do all 12 deadlifts unbroken in 1st round but don’t do it, you will get faster time if you take the rests.

BONUS: Finish your first DT under 10 minutes

Let’s consider you are already strong enough and you can probably do 1 rounds of DT unbroken if you are fresh and if it isn’t in the WOD. If you got that requirements I bet you can do DT under 10 minutes!

How?

First thing is to select correct rep scheme. Go for “2 sets + 1 rep” as seen above.

Stick to your rest times. I would consider doing about +6 seconds break after each set, you don’t need to look to stopwatch, measure your rest by breaths (+5 breaths per rest).

Stick to the plan and your goal and do DT as E2MOM, 1 round every 2 minutes since beginning. Slow down in first two rounds and don’t hurry, make sure to finish that rounds no faster than 1:40, it will pay off in later rounds.

Go nuts in the last round! You are probably starting last round somewhere between 7:30 – 8:00, now it’s time to step up the game! I would still recommend you to go for 2+1 rep scheme but it’s time to lower your rest times, you now have only about 1:00-1:30 of work ahead of you, don’t think about how it hurts just finish it!

Good job! With this strategy you have probably done DT under 10:00, for some of you your times will be even under 9:00 if stick to this plan!



The Seven


Hero WOD “The Seven”

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

“A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.
Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.” – crossfit.com

What is good time for hero WOD The Seven?

Accroding to our app good time to beat in The Seven is 27 minutes and 41 seconds. Beyond the Whiteboard says that if you are able to finish “The Seven” under 30 minutes you are going to be in top 20% of athletes. Anyway if you are new to The Seven going under 35 minutes which is 1 round in 5:00 or faster will be good time for The Seven.

4 Tips for scoring better time at The Seven

I have done this workout twice, first time it was in year 2014 and my time was 26:50 and second time it was 2 years later and I improved by 3 minutes with time 23:50.

I am happy about both my times and I couldn’t hit them if I didn’t had correct strategy. Here are few tips how to get new PR on “The Seven”.

1) Identify your weak movements

There are 7 movements and almost everyone will have at least one weakness there. For me it was heavy barbell but for someone else it may be HSPU, burpees or any other movement.

Choose at least 2 movements which you won’t do unbroken but do them in sets of 4+3 and always take rest after the 4 reps then push hard until you hit another movement which you do in sets of 4+3.

This will allow you to go quickly on your good movements and to take a rest and don’t suffer so much on your weaknesses.

2) Start slowly and hold that pace

Even when you are able to do it under 20 minutes it is still very long workout and the worst thing you can do is to start too quickly.

Going nuts in the first round is just not worth and your body will counter attack you back with elevated heart rate and fatigued muscles. And you will need much longer rests than if you just started slowly and tried to keep that pace for all the rounds.

I would recommend to try set a goal and go slightly faster than your goal is.

For example if your goal is do it under 35 minutes, you should have all rounds in average of 5:00. So I would do first round in 4:20-4:30. Of course you are able to do first round under 3:00 but it’s just not worth.

3) Don’t think about how long the workout is

The worst thing about “The Seven” is that after 3 rounds you still have about 60% of workout to do and it already really hurts.

But try to forget about rounds counting until you are done with 4 rounds and just hold slower pace. When you have only 3 rounds left just think about the reps, it’s just 21 reps of each exercise.

And with each movement you finish you have to do only 14 more reps which you can do anytime. And in next round it’s just 7 reps left and when end is near you know you can do it.

Another thing that helped me is to think that each movement has only 7 reps and then you just move to another movement. Every round I just set goal to finish 7 reps of that movement and just move to another movement where I set new goal of another 7 reps. And after some time you are left with just few rounds until the end of the workout.

4) Go nuts in the last round!



Strict J.T.


Hero WOD Strict “J.T.”

21-15-9 reps of:
Strict Handstand push-ups
Strict Ring dips
Strict Push-ups

“In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan last week.
“My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today.” Erin Taylor” – crossfit.com

What is good time for hero WOD strict J.T.?

Accroding to our app good time for regular J.T. is 9 min and 23 seconds but if we take in consider that all movements have to be strict even push ups (push ups are always strict but in strict J.T. they are super strict with focusing on execution instead of speed) then good time for Strict J.T. is something around 15 minutes.

Strict J.T. is scaled up version of regular J.T. which is already pretty hard WOD. J.T. has only 21-15-9 rep scheme for 3 bodyweight movements but if you have ever done J.T. before you will know that all these 3 movements attack same muscle groups (tricep, shoulder and chest) and if you will try to start with large sets you will have to take much longer rests after first 2 minutes of the WOD. And when doing strict J.T. you will have to be twice as smart when choosing correct strategy.

For strict HSPU it is even worth going for only sets of 2-4 reps with 3-6 seconds rest in between, strategy for ring dips would be about the same and only easy movement there are push ups but your body will be already tired and quick sets of 3-6 reps will be the best you could do.

Try to keep small sets of 3 reps in rounds 15 and 9. And when you will start failing, you can even consider going for singles with quick set, goal is to keep moving and have short rests all the time.



Paul


Hero WOD “Paul”

5 Rounds for time
50 Double Unders
35 Knees to Elbow
20yd Overhead Carry 185 lbs

“Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was shot and killed in the line of duty while responding to a domestic disturbance call on April 4, 2009. He was engaged to be married with Lisa Esposito.” – crossfit.com

What is good time for hero WOD Paul?

Right now our app doesn’t have overhead carry movement in the database.

Hero WOD Paul is all about those knees to elbows, 50 double unders are easy if you know how to do them, overhead carry is heavy and challenging but distance is pretty short. Only movement where you have to be smart are those knees to elbows.

It is total of 175 knees to elbows and if you are not smart you will burn out your abs. I was going for sets of 4-6 reps on knees to elbows and I was taking quick rest. I was able to hold that pace in all 5 rounds.

You can try to go for one big set in each round and than just finish it but I don’t think it’s great idea.

You can do the Paul under 20 minutes even when you are doing small sets like me. In my opinion good time for this WOD will be under 25 minutes.



The Chief


Hero WOD “The Chief”

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

“Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.” – crossfit.com

What is good score for hero WOD The Chief?

Accroding to our app good score for one 3 minute AMRAP is 4 rounds, if we multiply it by 5 we will get good score of 20 rounds. But this is one of the workouts that is tricky to calculate mainly because it has relatively light movements and it’s only 3 minutes long so you can step up on the gas pedal. In my opinion and according to BTWB good score for The Chief start at around 25 rounds.

If you want to hit good score in the chief you don’t need to hurry in the movements but you have to be quick in the transitions and do all movements unbroken.

It is also possible to hit +30 rounds in the Chief but you will need to make absolutely no breaks and push the tempo. I was able to hit 6 rounds and 4-8 reps in each interval but as I said you will need to push really hard.

When doing The Chief always have in mind that it’s only 3 minutes and then you can take a rest. 3 minutes rest is not enough to fully recovery but as I said before movements are relatively easy, so you will be able to push the pace.



Klepto


Hero WOD “Klepto”

4 rounds for time of:
27 Box jumps, 24″ box
20 Burpees
11 Squat cleans, 145 pounds

“U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee. He is survived by his wife Susie, daughter Elizabeth, and son David.” – crossfit.com

What is good time for hero WOD Klepto?

Accroding to our app good time for Klepto is 17min 57sec and from my experience that is pretty hard to beat.

Key of good time in Klepto lays in consistency across all movements you just have to keep moving because there are many box jumps, many burpees and some squat cleans and if you want a good time there is no place to rest.

If you are good on box jumps you have advantage because you can do them quickly but if you hate them like me than jumping up and steeping down or jumping up, resting on top of the box and jumping down should be good idea.

Burpees always hurt and it’s better to go slowly but keep moving, plus you must save some energy on squat cleans.

And for squat cleans, they are relatively easy but I was surprised how heavy they were after all the box jumps and burpees. In my opinion in such long workout doing singles is only correct solution if you are looking for the fastest time.

I’ve finished Klepto in 18:36 and I must say I was really destroyed from this WOD. My friend beat me by 3 minutes with time 15:20 and I have no freaking idea how he did it. Anyway I think that any time under 20 minutes in Klepto could be considered good time.



Jason


Hero WOD “Jason”

For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups

“S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007. We name this workout “Jason” in honor of his life, family, and courage. Donna, Jack, Max, and Grace, we’ll forget neither your husband and father nor your sacrifice and loss. Fair winds, Jason.” – crossfit.com

What is good time for hero WOD Jason?

Accroding to our app good time for this workout is 22:01. But it depends a lot on how good are you on muscle ups.

Yes, there are 250 air squats but this would take +/- 1 minutes depending on how your quads are fatigued from previous training.

The catch of this workout is in ring muscle ups because there are total of 50 of them and last 2 sets – 15 and 20 reps are almost without any rest with only 25 air squats in between them.

If you want to score good time in Jason you have to be very smart in the muscle ups. As you can see in the video I thought that going for sets of 2 would be great but I burned out and I had to switch for singles for last 28 muscle ups. I should have probably taken longer rests in between sets of 2.

But muscle ups are my weakness and I knew this WOD will hurt. If you don’t know how many muscle ups you should do, I would personally go for sets of 20-30% of my max muscle ups unbroken reps and take a break of 10-15 seconds between each set.

So, in my opinion any time near 20 minutes should be considered good time in WOD Jason. And if you have +10 unbroken muscle ups I think you can even go under 15 minutes in the Jason.



Coe


Hero WOD “Coe”

Ten rounds for time of:
95 pound Thruster, 10 reps
10 Ring push-ups

“Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.” – crossfit.com

What is good time for hero WOD Coe?

Coe workout consists of 2 relatively easy movements thrusters with 95 lbs and ring push ups. But both of these movements are push movements and your shoulders/triceps will be very fatigued during this WOD.

You have to be smart if you want to go under 15 minutes in this workout. There are 2 options, you can do all sets unbroken but take much longer rest between movements or you can split your thrusters and push ups into 2-4 smaller sets but have only quick 2-3 sec rest in between these small sets.

From my experience option #2 is much faster because you will keep moving and your muscles won’t be fatigued so much which will help you push the tempo in the later rounds.

Accroding to our app good time for the Coe workout is 16:04. You will be able to beat that time if you attack this WOD smartly and have required pushing volume. Worst thing that can happen to you is to lose all your pushing strength because you have started too quickly.