3 Rounds for Time
50 Back Squats (135/95 lb)
50 calorie Standing Assault Air Bike (remove seat)
Wod Type: Benchmark WodsFor Time
Movements: Air Biking/Assault BikingBack Squat
Competitions:
For Time
2718 WODS were found
If a workout is graded as For Time, the goal is to perform the specified amount of work as soon as possible (AFAP). The ranking "For Time" workouts is calculated as the cumulative amount of minutes and seconds (e.g. 08:15) on the clock when the last rep of the exercise is done.
CLC
For Time
8 Rounds of:
8 calorie Assault Bike
8 Double Kettlebell Clean-and-Jerks (2 x 16/12kg)
Then, 8 Rounds of:
8 calorie Assault Bike
8 Single-Arm Kettlebell Clean-and-Jerks (24/16 kg)
Wod Type: For Time
Competitions:
Assault Lift Pyramid
For Time
3-6-9-12-15-12-9-6-3 reps each of:
Power Cleans (135/95 lb)
Front Squats (135/95 lb)
Push Presses (135/95 lb)
Calorie Assault Air Bike
Wod Type: Benchmark WodsFor Time
Competitions:
Assault Man Maker
5 Rounds for Time
5 Man Makers (2x35/20 lb)
10 Pull-Ups
15 calorie Assault Air Bike
20 Dumbbell Lunges (35/20 lb)
25 Sit-Ups
Wod Type: Benchmark WodsFor Time
Competitions:
Heinz 57
For Time
57 calorie Row
57 Kettlebell Swings (24/16 kg)
57 Dumbbell Snatches (50/35 lb)
57 Wall Ball Shots (20/14 lb)
57 Push-Ups
57 calorie Assault Bike
Wod Type: Benchmark WodsFor Time
Competitions:
Assault Gladiator
3 Rounds for Time
21 calorie Assault Air Bike
18 Overhead Walking Lunges (45/25/ plate)
15 Box Jumps (24/20 in)
12 Push-Ups
9 Sumo Deadlift High-Pulls (135/95 lb)
6 Front Squats (135/95 lb)
3 Snatches (135/95 lb)
Wod Type: Benchmark WodsFor Time
Competitions:
MLK
For Time (with a Partner)
Buy-In:
15 Burpees Over Partner
Then, 2 Rounds of:
19 Snatches (95/65 lb)
29 calorie Ski Erg
Then, 2 Rounds of:
19 Thrusters (95/65 lb)
55 calorie Assault Air Bike
Then, 2 Rounds of:
19 Clean-and-Jerks (135/95 lb)
63 calorie Row
Then, 2 Rounds of:
19 Deadlifts (135/95 lb)
86 Double-Unders
Finally, 2 Rounds of:
35 Push-Ups
39 Sit-Ups
Wod Type: For TimeMemorial Wods
Competitions:
Eric Garner
11 Rounds for Time
9 Burpees
15 Air Squats
Competitions:
Yankee
4 Rounds for Time
800 meter Sprint
25 Hand Release Push-Ups
25 Air Squats
Wod Type: For TimeNo Equipment (Home Wods)
Competitions:
Donna
5 Rounds for Time
60 High Knees
30 Burpees
20 Chair Dips
10 Air Squats
Competitions: