Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Friday 010420
Max set of pull-ups
Run 800 meters
Max set of pull-ups
Run 400 meters
Max set of pull-ups
Run 200 metersReport entire time for workout and total for pull-ups.
Monday 010416
Warm-up with back extension, sit-up, pull-up, push-up, squat, and stretching.
About ten to twelve minutes of near constant movement.One minute of jump rope (double under if you're able) followed by one minute of rest.
Repeat for a total of five times.Practice your handstand and handstand push-up.
Try for three sets of handstand push-ups.One set of back squats at twenty-one reps. Max weight.
Cool-down with back extension, sit-up, push-up, squat, and stretching.
About ten to twelve minutes of near constant movement
Tuesday 010410
Let's give the hips and legs a little break today! We've got three options today depending on your fitness ability. Pick one.
Warm-up, including sit-ups and back extensions.
Do 100 pull-ups and 100 dips on the Gravitron or other assisted pull-up/dip device.
OR
Do 50 pull-ups and 50 dips without assistance.
OR
Do 15 muscle-ups on the rings.
Finish with sit-ups and back extensions.Regardless of which option you choose submit the number of sets and time it took
to complete the assignment. In the case of assisted pull-ups/dips also submit the
amount of assistance.
Saturday 010407
You've got 20 minutes to do as many pull-ups, squats (free-squat, or air squat),
push-ups, and sit-ups and back extensions as possible. There's one rule; the total
number of reps must include equal counts of each exercise. Work hard and fast.
(I'd suggest you try reps of five of each and see if you can move continuously for the thirty minutes.)
Wednesday 010404
"Tabata Interval" Squat
(Squat for 20 seconds, rest for ten, repeat for total of 8 efforts in 4 minutes)
Rest 4 minutes
20 Pull-ups (assisted if needed), followed immediately by 20 reps Bench press
Rest 3 minutes
15 Pull-ups, followed immediately by 15 reps Bench press
Rest 2 minutes
10 Pull-ups, followed immediately by 10 reps Bench press
Rest 1 minute"Tabata Interval" Squat
(Squat for 20 seconds, rest for ten, repeat for total of 8 efforts in 4 minutes)Take note of the weakest number of squats in each of the 16 intervals.
Use the least amount of assistance possible to complete the pull-ups and use
max load on bench press.This entire workout takes just over twenty minutes. Take note of the devastation.
Ask yourself what it is that your friends are doing in the gym for hours at a time.
Monday 010402
Row 1K
Pull-up (max set)
Dumbell Thruster* (21 reps)
Dumbell Thruster (21 reps)
Pull-up (max set)
Row 1KThe idea here is to match the numbers of the second half with the number of the first half.
Go through this slowly! Take as much time as you need.
Work for your best effort in each exercise.
*Dumbell Thruster is from a full squat to a push press overhead
Friday 010330
Today is a hybrid effort from several training modalities and tough!!
After a warm-up:
Move through the following with a 60 second break between exercises.
Row 500 meters for a record time.
Squat 20 RM weight 20 reps (20 RM is a weight you can squat 20 reps but not 21.)
Pull-up for PR (shoot for personal best)
Deadlift 10 RM weight 10 reps
Dips for PR (shoot for personal best)
Rest 10 minutes
Move through the following with a 2-minute break between exercises.
Row 500 meters match first effort
Squat same weight for twenty reps
Pull-ups for same count as first set
Deadlift same weight for 10 reps
Dips for same count as first set
Rest 10 minutes
Move through the following with a 3-minute break between exercises.
Row 500 meters match first effort
Squat same weight for twenty reps
Pull-ups for same count as first set
Deadlift same weight for 10 reps
Dips for same count as first setThe idea today is to strive to match the performance of the first pass on the second and third.
Monday 010326
Ab-bench (or other sit-up that ranges from trunk extension through to flexion) 30 reps at max weight
Back extension 25 reps
Air Squat 50 repsFor the next phase we are doing pull-ups and dips or muscle-ups if you've got one!
Six sets of pull-ups (max effort, record the total, take as much time as needed between sets)
And,
Six sets of dips (max effort, record the total, take as much time as needed between sets.
OR, if you have a muscle-up,
Ten muscle-ups (max effort, take as much time as needed, record the time to complete all ten)One rope climb with no legs or five with legs.
Twenty handstand push-ups by any means. Have spotter pull you up by ankles if needed.Practice lowering from handstand to planche (body parallel to floor, arms locked) Have spotter
support your ankles and lower you to parallel. Hold at parallel, with spotter minimally helping,
for five full seconds.Repeat for ten attempts. Do on padded mat, crash pad, or other padded surface!!
Ab-bench (or other sit-up that ranges from trunk extension through to flexion) 30 reps at max weight
Back extension 25 reps
Air Squat 50 repsThis is a really tough day. Don't hold back. Tomorrow is met-con only, so you will be able to rest
your arms, back, and shoulders. You are getting a small taste of the demands of a gymnast's workout.
Tuesday 010327
Today is metabolic conditioning:
Warm-up through stretching then,
Row 500 meters
Rest 10 minutes
Row 1000 meters
Rest 10 minutes
Row 2000 meters
Rest 10 minutes
Hang from pull-up bar and slowly touch toes to bar 20 times
Back extension 20 reps
Rest 1 minute
50 sit-ups, use ab mat
Back extension 20 reps
Rest 1 minute
25 Pike-ups (laying face up flex rapidly at the hip only touching the toes
before unfolding, minimize trunk flexion)
30 slow reverse back extensions (lie across something dangling legs
and hips freely then slowly without throwing bring legs and hips up to
parallel, hold and relax)
Thursday 010322
Jump Rope 300 jumps
Sit-up 30
Back extension 20
Walking Lunge 30 steps
Push-ups 30
Pull-ups 15Bike 1.5 miles
Ab bench 25% BW X 25
Stiff Legged Deadlift 50% BW X 21
Deadlift 75% BW X 15
Bench-press 75% BW X 12
Upright Row 50% BW X 10Row 1000 meters
Hollow Rock 1 min
Arch Rock 1 min
Back Squat 75% BW X 15
Push-press 50% BW X 12
Power Clean 50% BW X 10Calculate loads (BW = body weight) before beginning.
Time entire workout. Shortest time "takes it."