{"id":6943,"date":"2022-02-03T00:07:24","date_gmt":"2022-02-03T00:07:24","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=6943"},"modified":"2024-02-08T13:56:04","modified_gmt":"2024-02-08T13:56:04","slug":"best-wod-list-with-pdf","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/best-wod-list-with-pdf","title":{"rendered":"100 Best WOD List with PDF (HERO, Benchmark, AMRAP)"},"content":{"rendered":"\n<p>In our series of <a href=\"https:\/\/thefitnessphantom.com\/workout-list\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/workout-list\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>workout lists<\/strong><\/a>, I&#8217;ve added a comprehensive list of functional workouts (WOD) for you.<\/p>\n\n\n\n<p>Functional training involves various exercises, from calisthenics and plyometric to weightlifting and isometric.<\/p>\n\n\n\n<p>The combination of myriad workouts improves strength, balance, flexibility, and endurance and helps you shape your physique.<\/p>\n\n\n\n<p>In this article, I&#8217;ve compiled 100 workouts of the day (WOD) and made a list based on the type and difficulty level.<\/p>\n\n\n\n<p>Whether you want to get in shape, enhance your athletic performance, or feel strong and active, you can integrate these functional workouts into your <a href=\"https:\/\/thefitnessphantom.com\/4-day-functional-training-plan-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"16905\" rel=\"noreferrer noopener\"><strong>training program to take your fitness to the next level<\/strong><\/a>.<\/p>\n\n\n\n<p><strong>Brief summary of the most popular WOD names:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Hero WOD List<\/li>\n\n\n\n<li>Benchmark WOD Workouts<\/li>\n\n\n\n<li>AMRAP WOD List<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading has-base-3-color has-accent-background-color has-text-color has-background\" id=\"crossfit-hero-wod-list-1\"><strong>50 Best Hero WOD List<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1280\" height=\"720\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/02\/Best-Hero-WOD.jpg\" alt=\"Best Hero WOD\" class=\"wp-image-22563\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/02\/Best-Hero-WOD.jpg 1280w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/02\/Best-Hero-WOD-300x169.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/02\/Best-Hero-WOD-768x432.jpg 768w\" sizes=\"(max-width: 1280px) 100vw, 1280px\" \/><\/figure>\n\n\n\n<p>In this list, I&#8217;ll share fifty best Hero WODs to pay tribute to those heroes who have been martyred during their duties.<\/p>\n\n\n\n<p>There are myriad heroes, but including the names of all can make this list lengthy. That&#8217;s why So I&#8217;ll share some of them here.<\/p>\n\n\n\n<p>1. <strong>Murph<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 mile Run<\/li>\n\n\n\n<li>100 Pull-Ups<\/li>\n\n\n\n<li>200 Push-Ups<\/li>\n\n\n\n<li>300 Air Squats<\/li>\n\n\n\n<li>1 mile Run<\/li>\n<\/ul>\n\n\n\n<p>2. <strong>Michael<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>3 rounds for time<\/li>\n\n\n\n<li>Run 800 m<\/li>\n\n\n\n<li>50 <a href=\"https:\/\/www.youtube.com\/watch?v=ph3pddpKzzw\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/www.youtube.com\/watch?v=ph3pddpKzzw\" rel=\"noreferrer noopener\"><strong>Back Extensions<\/strong><\/a><\/li>\n\n\n\n<li>50 sit-ups<\/li>\n<\/ul>\n\n\n\n<p>3. <strong>Zachary Tellier<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>10 Burpees<\/li>\n\n\n\n<li>25 Push-Ups<\/li>\n\n\n\n<li>10 Burpees<\/li>\n\n\n\n<li>25 Push-Ups<\/li>\n\n\n\n<li>50 Lunges<\/li>\n\n\n\n<li>10 Burpees<\/li>\n\n\n\n<li>25 Push-Ups<\/li>\n\n\n\n<li>50 Lunges<\/li>\n\n\n\n<li>100 Sit-Ups<\/li>\n\n\n\n<li>10 Burpees<\/li>\n\n\n\n<li>25 Push-Ups<\/li>\n\n\n\n<li>50 Lunges<\/li>\n\n\n\n<li>100 Sit-Ups<\/li>\n\n\n\n<li>150 Air Squats<\/li>\n<\/ul>\n\n\n\n<p><strong>4<\/strong>. <strong>The Seven<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>7 Handstand Push-Ups<\/li>\n\n\n\n<li>7 Thrusters<\/li>\n\n\n\n<li>7 Knees-to-Elbows<\/li>\n\n\n\n<li>7 Deadlifts<\/li>\n\n\n\n<li>7 Burpees<\/li>\n\n\n\n<li>7 Kettlebell Swings<\/li>\n\n\n\n<li>7 Pull-Ups<\/li>\n<\/ul>\n\n\n\n<p>Do Seven Rounds with as little rest between them as possible<\/p>\n\n\n\n<p><strong>5. Holleyman<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>5 <a href=\"https:\/\/www.youtube.com\/watch?v=jCSoA4amHj4\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/www.youtube.com\/watch?v=jCSoA4amHj4\" rel=\"noreferrer noopener\"><strong>Wall Ball Shots<\/strong><\/a><\/li>\n\n\n\n<li>3 Handstand Push-Ups<\/li>\n\n\n\n<li>1 Power Clean<\/li>\n<\/ul>\n\n\n\n<p>Do 30 Rounds as fast as possible<\/p>\n\n\n\n<p><strong>6<\/strong>. <strong>Bert<\/strong><\/p>\n\n\n\n<p>Do all workouts as fast as possible<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>50 Burpees<\/li>\n\n\n\n<li>400 meter Run<\/li>\n\n\n\n<li>100 Push-Ups<\/li>\n\n\n\n<li>400 meter Run<\/li>\n\n\n\n<li>150 Walking Lunges<\/li>\n\n\n\n<li>400 meter Run<\/li>\n\n\n\n<li>200 Air Squats<\/li>\n\n\n\n<li>400 meter Run<\/li>\n\n\n\n<li>150 Walking Lunges<\/li>\n\n\n\n<li>400 meter Run<\/li>\n\n\n\n<li>100 Push-Ups<\/li>\n\n\n\n<li>400 meter Run<\/li>\n\n\n\n<li>50 Burpees<\/li>\n<\/ul>\n\n\n\n<p><strong>7<\/strong>. <strong>Daniel<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>50 Pull-ups<\/li>\n\n\n\n<li>400-meter run<\/li>\n\n\n\n<li>95-pound Thruster, 21 reps<\/li>\n\n\n\n<li>800-meter run<\/li>\n\n\n\n<li>95-pound Thruster, 21 reps<\/li>\n\n\n\n<li>400-meter run<\/li>\n\n\n\n<li>50 Pull-ups<\/li>\n<\/ul>\n\n\n\n<p>Complete as quickly as possible<\/p>\n\n\n\n<p><strong>8<\/strong>. <strong>Josh<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>21 Overhead squat (95\/65 pounds)<\/li>\n\n\n\n<li>42 Pull-ups<\/li>\n\n\n\n<li>15 Overhead squats (95\/65 pounds)<\/li>\n\n\n\n<li>30 Pull-ups<\/li>\n\n\n\n<li>9 Overhead squats (95\/65 pounds)<\/li>\n\n\n\n<li>18 Pull-ups<\/li>\n<\/ul>\n\n\n\n<p>Do it as fast as possible<\/p>\n\n\n\n<p><strong>9. Jason<\/strong><\/p>\n\n\n\n<p>For time:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>100 Squats<\/li>\n\n\n\n<li>5 Muscle-ups<\/li>\n\n\n\n<li>75 Squats<\/li>\n\n\n\n<li>10 Muscle-ups<\/li>\n\n\n\n<li>50 Squats<\/li>\n\n\n\n<li>15 Muscle-ups<\/li>\n\n\n\n<li>25 Squats<\/li>\n\n\n\n<li>20 Muscle-ups<\/li>\n<\/ul>\n\n\n\n<p><strong>10. Badger<\/strong><\/p>\n\n\n\n<p>Do three rounds for time:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>30 Squat clean (95\/65 pounds)<\/li>\n\n\n\n<li>30 Pull-ups<\/li>\n\n\n\n<li>Run 800 meter<\/li>\n<\/ul>\n\n\n\n<p><strong>11. Joshie<\/strong><\/p>\n\n\n\n<p>Do three rounds for time:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>21 Dumbbell Snatch with Right arm (40\/25 pounds)<\/li>\n\n\n\n<li>21 L Pull-ups<\/li>\n\n\n\n<li>21 Dumbbell Snatch with Left-arm (40\/25 pounds)<\/li>\n\n\n\n<li>21 L Pull-ups<\/li>\n<\/ul>\n\n\n\n<p><strong>12. Griff<\/strong><\/p>\n\n\n\n<p>For time:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Run 800 meters<\/li>\n\n\n\n<li>Run 400 meters backward<\/li>\n\n\n\n<li>Run 800 meters<\/li>\n\n\n\n<li>Run 400 meters backward<\/li>\n<\/ul>\n\n\n\n<p><strong>13. The Ryan<\/strong><\/p>\n\n\n\n<p>Five rounds for time:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>7 Muscle-ups<\/li>\n\n\n\n<li>21 Burpees<\/li>\n<\/ul>\n\n\n\n<p><strong>14. Mr. Joshua<\/strong><\/p>\n\n\n\n<p>Five rounds for time of:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Run 400 meters<\/li>\n\n\n\n<li>30 Glute-ham sit-ups<\/li>\n\n\n\n<li>250-pound Deadlift, 15 reps<\/li>\n<\/ul>\n\n\n\n<p><strong>15. The Danny<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>30 Box Jump (24\/20 in)<\/li>\n\n\n\n<li>20 Push Press (115\/75 pounds)<\/li>\n\n\n\n<li>30 Pull-ups<\/li>\n<\/ul>\n\n\n\n<p><strong>16. The Hansen<\/strong><\/p>\n\n\n\n<p>Five rounds for time of:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>30 Kettlebell Swing (16\/24 kg)<\/li>\n\n\n\n<li>30 Burpees<\/li>\n\n\n\n<li>30 GHD Sit-ups<\/li>\n<\/ul>\n\n\n\n<p><strong>17. The Stephen<\/strong><\/p>\n\n\n\n<p>Reverse Ladder 30-25-20-15-10-5<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>GHD sit-up<\/li>\n\n\n\n<li>Back extension<\/li>\n\n\n\n<li>Knees to elbow<\/li>\n\n\n\n<li>Stiff-legged deadlift (95\/65 pounds)<\/li>\n<\/ul>\n\n\n\n<p><strong>18. Garrett<\/strong><\/p>\n\n\n\n<p>Three rounds for time of:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>75 Squats<\/li>\n\n\n\n<li>25 Ring Handstand Push-ups<\/li>\n\n\n\n<li>25 L-pull-ups<\/li>\n<\/ul>\n\n\n\n<p><strong>19. War Frank<\/strong><\/p>\n\n\n\n<p>Three rounds for time of:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>25 Muscle-ups<\/li>\n\n\n\n<li>100 Squats<\/li>\n\n\n\n<li>35 <a href=\"https:\/\/www.youtube.com\/watch?v=pMS2dU0FuPk\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/www.youtube.com\/watch?v=pMS2dU0FuPk\" rel=\"noreferrer noopener\"><strong>GHD situps<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<p><strong>20. Lumberjack 20<\/strong><\/p>\n\n\n\n<p>Complete as quickly as possible<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>20 Deadlifts (275lbs)<\/li>\n\n\n\n<li>Run 400m<\/li>\n\n\n\n<li>20 KB swings (2pood)<\/li>\n\n\n\n<li>Run 400m<\/li>\n\n\n\n<li>20 Overhead Squats (115lbs)<\/li>\n\n\n\n<li>Run 400m<\/li>\n\n\n\n<li>20 Burpees<\/li>\n\n\n\n<li>Run 400m<\/li>\n\n\n\n<li>20 Pullups (Chest to Bar)<\/li>\n\n\n\n<li>Run 400m<\/li>\n\n\n\n<li>20 Box jumps (24\u2033)<\/li>\n\n\n\n<li>Run 400m<\/li>\n\n\n\n<li>20 DB Squat Cleans (45lbs each)<\/li>\n\n\n\n<li>Run 400m<\/li>\n<\/ul>\n\n\n\n<p><strong>21<\/strong>. <strong>Paul<\/strong><\/p>\n\n\n\n<p>Five rounds for time of:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>50 Double unders<\/li>\n\n\n\n<li>35 Knees to elbows<\/li>\n\n\n\n<li>20 yards Overhead Walk with 185\/135 pounds<\/li>\n<\/ul>\n\n\n\n<p><strong>22. Nutts<\/strong><\/p>\n\n\n\n<p>For time:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>10 Handstand push-ups<\/li>\n\n\n\n<li>15 Deadlift (250\/175 pounds)<\/li>\n\n\n\n<li>25 Box jumps (24\/20 in)<\/li>\n\n\n\n<li>50 Pull-ups<\/li>\n\n\n\n<li>100 Wallball shots (20\/14 pounds)<\/li>\n\n\n\n<li>200 Double-unders<\/li>\n\n\n\n<li>400 meters run with a 45\/35 lbs plate<\/li>\n<\/ul>\n\n\n\n<p><strong>23. Arnie<\/strong><\/p>\n\n\n\n<p>Do it as fast as you can. <\/p>\n\n\n\n<p>Use 32kg\/70lb Kettlebell if you&#8217;re a man and 24kg\/53lb if you&#8217;re a woman.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>21 Turkish get-ups with the Right arm<\/li>\n\n\n\n<li>50 KB Swings<\/li>\n\n\n\n<li>21 Overhead squats<\/li>\n\n\n\n<li>50 Kettlebell Swings<\/li>\n\n\n\n<li>21 Overhead squats<\/li>\n\n\n\n<li>50 KB Swings<\/li>\n\n\n\n<li>21 Turkish get-ups with the Left arm<\/li>\n<\/ul>\n\n\n\n<p><strong>24. Hammer<\/strong><\/p>\n\n\n\n<p>Complete five rounds with a 90-second rest between rounds.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>5 Power clean (135\/95 pounds)<\/li>\n\n\n\n<li>10 Front squat (135\/95 pounds)<\/li>\n\n\n\n<li>5 Jerk (135\/95 pounds)<\/li>\n\n\n\n<li>20 Pull-ups<\/li>\n<\/ul>\n\n\n\n<p><strong>25. Adambrown<\/strong><\/p>\n\n\n\n<p>Two rounds for time of:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>24 Deadlift with 295\/205 pound<\/li>\n\n\n\n<li>24 Box jumps (24\/20 in)<\/li>\n\n\n\n<li>24 Wallball shots with a 20\/14 pound ball<\/li>\n\n\n\n<li>24 Bench Press with 195-pound<\/li>\n\n\n\n<li>24 Box jumps (24\/20 in)<\/li>\n\n\n\n<li>24 Wallball shots with a 20\/14 pound ball<\/li>\n\n\n\n<li>24 Clean with 145\/100 pound<\/li>\n<\/ul>\n\n\n\n<p><strong>26<\/strong>. <strong>Bradley<\/strong><\/p>\n\n\n\n<p>Complete 10 rounds with as little rest as possible between them.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sprint 100 meters<\/li>\n\n\n\n<li>10 Pull-ups<\/li>\n\n\n\n<li>Sprint 100 meters<\/li>\n\n\n\n<li>10 Burpees<\/li>\n<\/ul>\n\n\n\n<p><strong>27. Hamilton<\/strong><\/p>\n\n\n\n<p>Do three rounds for the time of:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1000 meters Rowing<\/li>\n\n\n\n<li>50 Push-ups<\/li>\n\n\n\n<li>1000 meters Run<\/li>\n\n\n\n<li>50 Pull-ups<\/li>\n<\/ul>\n\n\n\n<p><strong>28. Santiago<\/strong><\/p>\n\n\n\n<p>Complete Seven rounds as fast as possible:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>18 Dumbbell hang squat clean&nbsp;(35\/25 lb)<\/li>\n\n\n\n<li>18 Pull-ups<\/li>\n\n\n\n<li>10 Power clean (135\/95 lb)<\/li>\n\n\n\n<li>10 Handstand push-ups<\/li>\n<\/ul>\n\n\n\n<p><strong>29<\/strong>. <strong>Bradshaw<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>3 Handstand push-ups<\/li>\n\n\n\n<li>6 Deadlift (225\/155 lb)&nbsp;<\/li>\n\n\n\n<li>12 Pull-ups<\/li>\n\n\n\n<li>24 Double-unders<\/li>\n\n\n\n<li>Repeat All For 10 Rounds<\/li>\n<\/ul>\n\n\n\n<p><strong>30. Ralph<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>8 Deadlift (250\/175 lb)<\/li>\n\n\n\n<li>16 Burpees<\/li>\n\n\n\n<li>Rope climb, 3 ascents (15 ft)<\/li>\n\n\n\n<li>600 meters Run<\/li>\n\n\n\n<li>Repeat four Rounds<\/li>\n<\/ul>\n\n\n\n<p><strong>31. Loredo<\/strong><\/p>\n\n\n\n<p>It&#8217;s a bodyweight WOD.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>24 Squats<\/li>\n\n\n\n<li>24 Push-ups<\/li>\n\n\n\n<li>24 Walking lunge steps<\/li>\n\n\n\n<li>400 meters Run<\/li>\n\n\n\n<li>Do Six Rounds<\/li>\n<\/ul>\n\n\n\n<p><strong>32<\/strong>. <strong>Omar<\/strong><\/p>\n\n\n\n<p>Do as fast as possible:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>10 Barbell Thrusters (95\/65 lb) <\/li>\n\n\n\n<li>15 Bar-facing burpees<\/li>\n\n\n\n<li>10 Barbell Thrusters (95\/65 lb)<\/li>\n\n\n\n<li>25 Bar-facing burpees<\/li>\n\n\n\n<li>Barbell Thrusters (95\/65 lb)<\/li>\n\n\n\n<li>35 Bar-facing Burpees<\/li>\n<\/ul>\n\n\n\n<p><strong>33. Randy<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>75 Power Snatches (75\/55 lb)<\/li>\n\n\n\n<li>Perform as quickly as possible.<\/li>\n<\/ul>\n\n\n\n<p><strong>34. Erin<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>15 DB Split Cleans (40\/30 lb)<\/li>\n\n\n\n<li>21 Pull-Ups<\/li>\n\n\n\n<li>Five rounds for time.<\/li>\n<\/ul>\n\n\n\n<p><strong>35. Tyler<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>7 Muscle-Ups<\/li>\n\n\n\n<li>21 Sumo-Deadlift High-Pulls (95\/65 lb)<\/li>\n\n\n\n<li>Perform five rounds at your own pace.<\/li>\n<\/ul>\n\n\n\n<p><strong>36. Jerry<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 mile Run<\/li>\n\n\n\n<li>2,000 meter Row<\/li>\n\n\n\n<li>1 mile Run<\/li>\n\n\n\n<li>Complete as fast as possible.<\/li>\n<\/ul>\n\n\n\n<p><strong>37. Luce<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1,000 meter Run<\/li>\n\n\n\n<li>10 Muscle-Ups<\/li>\n\n\n\n<li>100 Air Squats<\/li>\n\n\n\n<li>Three rounds for time.<\/li>\n\n\n\n<li>Put on a Weight Vest (20\/14 lb)<\/li>\n<\/ul>\n\n\n\n<p><strong>38. Roy<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>15 Deadlifts (225\/155 lb)<\/li>\n\n\n\n<li>20 Box Jumps (24\/20 in)<\/li>\n\n\n\n<li>25 Pull-Ups<\/li>\n\n\n\n<li>Perform five rounds for time.<\/li>\n<\/ul>\n\n\n\n<p><strong>39. Helton<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>800 meter Run<\/li>\n\n\n\n<li>30 Dumbbell Squat Cleans (2&#215;50\/35 lb)<\/li>\n\n\n\n<li>30 Burpees<\/li>\n\n\n\n<li>Three rounds for time.<\/li>\n<\/ul>\n\n\n\n<p><strong>40. Forrest<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>20 L-Pull-Ups<\/li>\n\n\n\n<li>30 Toes-to-Bars<\/li>\n\n\n\n<li>40 Burpees<\/li>\n\n\n\n<li>800 meter Run<\/li>\n\n\n\n<li>Repeat three times.<\/li>\n<\/ul>\n\n\n\n<p><strong>41. Bulger<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>150 Meter Run<\/li>\n\n\n\n<li>7 Chest-to-Bar Pull-Ups<\/li>\n\n\n\n<li>7 Front Squats (135\/95 lbs)<\/li>\n\n\n\n<li>7 Handstand Push-Ups<\/li>\n\n\n\n<li>Perform ten rounds for time.<\/li>\n<\/ul>\n\n\n\n<p><strong>42. Brenton<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>100 foot <a href=\"https:\/\/www.youtube.com\/watch?v=Ee1BQNI6zN4\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/www.youtube.com\/watch?v=Ee1BQNI6zN4\" rel=\"noreferrer noopener\"><strong>Bear Crawl<\/strong><\/a><\/li>\n\n\n\n<li>100 foot Standing Broad-Jumps<\/li>\n\n\n\n<li>Perform 3 Burpees after every 5 Broad-Jumps<\/li>\n\n\n\n<li>Five rounds for time.<\/li>\n<\/ul>\n\n\n\n<p><strong>43. Collin<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>400 meter Sandbag Carry (50\/40 lb)<\/li>\n\n\n\n<li>12 Push Presses (115\/75 lbs)<\/li>\n\n\n\n<li>12 Box Jumps (24\/20 in)<\/li>\n\n\n\n<li>12 Sumo Deadlift High-Pulls (95\/65 lb)<\/li>\n\n\n\n<li>Six rounds for time.<\/li>\n<\/ul>\n\n\n\n<p><strong>44. Bull<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>200 Double-Unders<\/li>\n\n\n\n<li>50 Overhead Squats (135\/95 lb)<\/li>\n\n\n\n<li>50 Pull-Ups<\/li>\n\n\n\n<li>1 mile Run<\/li>\n\n\n\n<li>Perform two rounds for time.<\/li>\n<\/ul>\n\n\n\n<p><strong>45. Wittman<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>15 Kettlebell Swings (1.5\/1 pood)<\/li>\n\n\n\n<li>15 Power Cleans (95\/65 lb)<\/li>\n\n\n\n<li>15 Box Jumps (24\/20 in)<\/li>\n\n\n\n<li>Seven rounds for time.<\/li>\n<\/ul>\n\n\n\n<p><strong>46. McCluskey<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>9 Muscle-Ups<\/li>\n\n\n\n<li>15 Burpee Pull-Ups<\/li>\n\n\n\n<li>21 Pull-Ups<\/li>\n\n\n\n<li>800 meter Run<\/li>\n\n\n\n<li>Perform three rounds for time.<\/li>\n<\/ul>\n\n\n\n<p><strong>47. Wilmot<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>50 Air Squats<\/li>\n\n\n\n<li>25 Ring Dips<\/li>\n\n\n\n<li>Six rounds for time.<\/li>\n<\/ul>\n\n\n\n<p><strong>48. Small<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1,000 meter Row<\/li>\n\n\n\n<li>50 Burpees<\/li>\n\n\n\n<li>50 Box Jumps (24\/20 in)<\/li>\n\n\n\n<li>800 meter Run<\/li>\n\n\n\n<li>Three rounds for time<\/li>\n<\/ul>\n\n\n\n<p><strong>49. Morrison<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Wall Ball Shots (20\/14 lb)<\/li>\n\n\n\n<li>Box Jumps (24\/20 in)<\/li>\n\n\n\n<li>Kettlebell Swings (1.5\/1 pood)<\/li>\n\n\n\n<li>50-40-30-20-10 reps for time<\/li>\n<\/ul>\n\n\n\n<p><strong>50. Ricky<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>10 Pull-Ups<\/li>\n\n\n\n<li>5 Dumbbell Deadlifts (75\/55 lb)<\/li>\n\n\n\n<li>8 Push-Presses (135\/95 lb)<\/li>\n\n\n\n<li>AMRAP in 20 minutes<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Download The Hero WODs PDF<\/strong><\/h3>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-daee975b-92a1-4767-823e-8d15b27f6ad7\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/02\/50-Best-Hero-WOD-Workouts.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">50-Best-Hero-WOD-Workouts<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/02\/50-Best-Hero-WOD-Workouts.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-daee975b-92a1-4767-823e-8d15b27f6ad7\" download>Download<\/a><\/div>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading has-base-3-color has-accent-background-color has-text-color has-background\" id=\"benchmark-crossfit-wod-list\"><strong>30 Best Benchmark WODs List<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" width=\"1280\" height=\"720\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/02\/Best-Benchmark-WODs.jpg\" alt=\"Best Benchmark WODs\" class=\"wp-image-22564\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/02\/Best-Benchmark-WODs.jpg 1280w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/02\/Best-Benchmark-WODs-300x169.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/02\/Best-Benchmark-WODs-768x432.jpg 768w\" sizes=\"(max-width: 1280px) 100vw, 1280px\" \/><\/figure>\n\n\n\n<p><strong>1. Fran<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Thrusters and Pull-Ups<\/li>\n<\/ul>\n\n\n\n<p>Do three rounds of 21-15-9 reps as fast as possible<\/p>\n\n\n\n<p><strong>2. The Longest Mile<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>10 Burpees<\/li>\n\n\n\n<li>100 meter Run<\/li>\n\n\n\n<li>10 Air Squats<\/li>\n\n\n\n<li>100 meter Run<\/li>\n\n\n\n<li>10 Push-Ups<\/li>\n\n\n\n<li>100 meter Run<\/li>\n\n\n\n<li>10 Sit-Ups<\/li>\n\n\n\n<li>100 meter Run<\/li>\n<\/ul>\n\n\n\n<p>Repeat All For four Rounds<\/p>\n\n\n\n<p><strong>3. Fat Amy<\/strong><\/p>\n\n\n\n<p>Do each exercise as fast as possible<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>50 Air Squats<\/li>\n\n\n\n<li>10 Burpees<\/li>\n\n\n\n<li>40 Sit-Ups<\/li>\n\n\n\n<li>10 Burpees<\/li>\n\n\n\n<li>30 Lunges<\/li>\n\n\n\n<li>10 Burpees<\/li>\n\n\n\n<li>20 Kettlebell Swings<\/li>\n\n\n\n<li>10 Burpees<\/li>\n\n\n\n<li>10 meters Bear Crawl<\/li>\n\n\n\n<li>10 Burpees<\/li>\n\n\n\n<li>20 Kettlebell Swings<\/li>\n\n\n\n<li>10 Burpees<\/li>\n\n\n\n<li>30 Lunges<\/li>\n\n\n\n<li>10 Burpees<\/li>\n\n\n\n<li>40 Sit-Ups<\/li>\n\n\n\n<li>10 Burpees<\/li>\n\n\n\n<li>50 Air Squats<\/li>\n<\/ul>\n\n\n\n<p><strong>4. Chelsea<\/strong><\/p>\n\n\n\n<p>EMOM for 30 minutes<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>5 Pull-Ups<\/li>\n\n\n\n<li>10 Push-Ups<\/li>\n\n\n\n<li>15 Air Squats<\/li>\n<\/ul>\n\n\n\n<p><strong>5. Annie<\/strong><\/p>\n\n\n\n<p>Perform double unders and sit-ups <br>50 \u2013 40 \u2013 30 \u2013 20 \u2013 10 reps (in a descending ladder)<\/p>\n\n\n\n<p><strong>6. Eva<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>800 meters Run<\/li>\n\n\n\n<li>30 KB swings (2\/1.5 pood)<\/li>\n\n\n\n<li>30 Pullups<\/li>\n\n\n\n<li>Repeat For 5 Rounds<\/li>\n<\/ul>\n\n\n\n<p><strong>7. Nancy<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>400 meters Run<\/li>\n\n\n\n<li>15 Overhead Squats with 95\/65 pounds<\/li>\n\n\n\n<li>Repeat For 5 Rounds<\/li>\n<\/ul>\n\n\n\n<p><strong>8. Kelly<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Run 400m<\/li>\n\n\n\n<li>30 Box Jumps 20\/24 in<\/li>\n\n\n\n<li>30 Wall Balls 20\/14 lbs.<\/li>\n\n\n\n<li>Do 5 Rounds with 3 minutes rest between them.<\/li>\n<\/ul>\n\n\n\n<p><strong>9. Barbara<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>5 Rounds For Time:<\/li>\n\n\n\n<li>20 Pull-ups<\/li>\n\n\n\n<li>30 Push-ups<\/li>\n\n\n\n<li>40 Sit-ups<\/li>\n\n\n\n<li>50 Squats<\/li>\n<\/ul>\n\n\n\n<p><strong>9. Diane<\/strong><\/p>\n\n\n\n<p>Perform Deadlift with 225lbs and Handstand Push-ups<br>50 \u2013 40 \u2013 30 \u2013 20 \u2013 10 reps (in a descending ladder)<\/p>\n\n\n\n<p><strong>10. Jackie<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1000 meters Rowing<\/li>\n\n\n\n<li>50 Thruster with 45\/35 lbs.<\/li>\n\n\n\n<li>30 Pull Ups<\/li>\n<\/ul>\n\n\n\n<p><strong>11. Elizabeth<\/strong><\/p>\n\n\n\n<p>Perform Clean with 225lbs and Ring Dips<br>50 \u2013 40 \u2013 30 \u2013 20 \u2013 10 reps (in a descending ladder)<\/p>\n\n\n\n<p><strong>12. Marguerita<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 Burpee<\/li>\n\n\n\n<li>1 Push-Up<\/li>\n\n\n\n<li>1 Jumping-Jack<\/li>\n\n\n\n<li>1 Sit-Up<\/li>\n\n\n\n<li>1 Handstand<\/li>\n<\/ul>\n\n\n\n<p>Complete 50 rounds for time<\/p>\n\n\n\n<p><strong>13. Karen<\/strong><\/p>\n\n\n\n<p>150 Wall Balls 20\/14 lbs, 9-10 ft<\/p>\n\n\n\n<p><strong>14. Bear Complex<\/strong><\/p>\n\n\n\n<p>Perform one rep of the exercises below seven times without dropping or leaving the bar on the ground to complete one complex. And do a total of five complexes.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Power clean<\/li>\n\n\n\n<li>Front Squat<\/li>\n\n\n\n<li>Push Press<\/li>\n\n\n\n<li>Back Squat<\/li>\n\n\n\n<li>Push Press<\/li>\n<\/ul>\n\n\n\n<p><strong>15. Helen<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Run 400 meters<\/li>\n\n\n\n<li>21 Kettle Bell Swings with 1.5\/1 pood<\/li>\n\n\n\n<li>12 Pull-ups<\/li>\n\n\n\n<li>Repeat for three Rounds<\/li>\n<\/ul>\n\n\n\n<p><strong>16. Grace<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>30 Clean and Jerk with 135\/95 lbs<\/li>\n<\/ul>\n\n\n\n<p><strong>17. Filthy Fifty<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>50 Box Jumps (24\/20 in)<\/li>\n\n\n\n<li>50 Jumping Pull-Ups<\/li>\n\n\n\n<li>50 Kettlebell Swings (.75\/1 pood)<\/li>\n\n\n\n<li>50 Walking Lunges<\/li>\n\n\n\n<li>50 Knees-to-Elbows<\/li>\n\n\n\n<li>50 Push Presses with 45\/35 lbs.<\/li>\n\n\n\n<li>50 Back Extensions<\/li>\n\n\n\n<li>50 Wall Ball Shots with 20\/14 lbs.<\/li>\n\n\n\n<li>50 Burpees<\/li>\n\n\n\n<li>50 Double-Unders<\/li>\n<\/ul>\n\n\n\n<p><strong>18. Angie<\/strong><\/p>\n\n\n\n<p>For time:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>100 Pull-Ups<\/li>\n\n\n\n<li>100 Push-Ups<\/li>\n\n\n\n<li>100 Sit-Ups<\/li>\n\n\n\n<li>100 Air Squats<\/li>\n<\/ul>\n\n\n\n<p><strong>19. Grettel<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>3 Clean-and-Jerks with 135\/95 lbs.<\/li>\n\n\n\n<li>3 Bar Over Burpees<\/li>\n\n\n\n<li>Repeat 10 times<\/li>\n<\/ul>\n\n\n\n<p><strong>20. Isabel<\/strong><\/p>\n\n\n\n<p>Do 30 Snatches with 135\/95 lbs. as fast as you can<\/p>\n\n\n\n<p><strong>21. Cooper<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>10 Burpees<\/li>\n\n\n\n<li>10 Air Squats<\/li>\n\n\n\n<li>10 Push-Ups<\/li>\n\n\n\n<li>10 Sit-Ups<\/li>\n\n\n\n<li>Complete 10 rounds with as little rest as possible between sets.<\/li>\n<\/ul>\n\n\n\n<p><strong>22. Dirty Thirty<\/strong><\/p>\n\n\n\n<p>Do the following exercises as fast as possible:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>30 Box Jumps (24\/20 in)<\/li>\n\n\n\n<li>30 Jumping Pull-Ups<\/li>\n\n\n\n<li>30 Kettlebell Swings with 35 lbs.<\/li>\n\n\n\n<li>30 Lunges<\/li>\n\n\n\n<li>30 Knees-to-Elbows<\/li>\n\n\n\n<li>30 Push Presses 45\/35 lbs.<\/li>\n\n\n\n<li>30 Back Extensions<\/li>\n\n\n\n<li>30 Wall Ball Shots 20\/14 lbs.<\/li>\n\n\n\n<li>30 Burpees<\/li>\n\n\n\n<li>30 Double-Unders<\/li>\n<\/ul>\n\n\n\n<p><strong>23. Baseline<\/strong><\/p>\n\n\n\n<p>Do the below exercises as fast as possible:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>500 meter Row<\/li>\n\n\n\n<li>40 Air Squats<\/li>\n\n\n\n<li>30 Sit-Ups<\/li>\n\n\n\n<li>20 Push-Ups<\/li>\n\n\n\n<li>10 Pull-Ups<\/li>\n<\/ul>\n\n\n\n<p><strong>24. Ellen<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>20 Burpees<\/li>\n\n\n\n<li>21 Alternating Dumbbell Snatches with 50 lbs.<\/li>\n\n\n\n<li>12 Dumbbell Thrusters 35 lbs.<\/li>\n\n\n\n<li>Complete three rounds<\/li>\n<\/ul>\n\n\n\n<p><strong>25. Amanda<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Perform 9 \u2013 7\u2013 5 reps muscle-ups and squat Snatches (in a descending ladder)<\/li>\n<\/ul>\n\n\n\n<p><strong>26. Nasty Girls<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>50 Air Squats<\/li>\n\n\n\n<li>7 Muscle-Ups<\/li>\n\n\n\n<li>10 Hang Power Cleans with 95-135 lbs.<\/li>\n\n\n\n<li>Complete three rounds<\/li>\n<\/ul>\n\n\n\n<p><strong>27. Christine<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>500 meter Row<\/li>\n\n\n\n<li>12 Deadlifts<\/li>\n\n\n\n<li>21 Box Jumps<\/li>\n\n\n\n<li>Repeat three times<\/li>\n<\/ul>\n\n\n\n<p><strong>28. King Kong<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 Deadlift with 320-455 lbs.<\/li>\n\n\n\n<li>2 Muscle-Ups<\/li>\n\n\n\n<li>3 Squat Cleans with 175-250 lbs.<\/li>\n\n\n\n<li>4 Handstand Push Ups<\/li>\n\n\n\n<li>Repeat three times<\/li>\n<\/ul>\n\n\n\n<p><strong>29. Betty<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>12 Push Presses with 95-135 lbs<\/li>\n\n\n\n<li>20 Box Jumps (24\/20 in)<\/li>\n\n\n\n<li>Complete five rounds<\/li>\n<\/ul>\n\n\n\n<p><strong>30. Nicole<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>400 meter Run<\/li>\n\n\n\n<li>Pull-Ups till Failure<\/li>\n\n\n\n<li>Perform as many rounds as possible in twenty minutes.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Download The Benchmark WODs List PDF<\/h3>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-99015df4-fadb-4be9-bbe5-c14297ef08a4\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/02\/List-of-Benchmark-WODs.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">List-of-Benchmark-WODs<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/02\/List-of-Benchmark-WODs.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-99015df4-fadb-4be9-bbe5-c14297ef08a4\" download>Download<\/a><\/div>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading has-base-3-color has-accent-background-color has-text-color has-background\" id=\"amrap-crossfit-wods-list\"><strong>25 Best AMRAP Workouts List<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" width=\"1280\" height=\"720\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/02\/Best-AMRAP-Workouts.jpg\" alt=\"Best AMRAP Workouts\" class=\"wp-image-22565\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/02\/Best-AMRAP-Workouts.jpg 1280w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/02\/Best-AMRAP-Workouts-300x169.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/02\/Best-AMRAP-Workouts-768x432.jpg 768w\" sizes=\"(max-width: 1280px) 100vw, 1280px\" \/><\/figure>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Cindy<\/strong>\n<ul class=\"wp-block-list\">\n<li>5 Pull Ups<\/li>\n\n\n\n<li>10 Push Ups<\/li>\n\n\n\n<li>15 Squats<\/li>\n\n\n\n<li>Duration: 20 minutes<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Nate<\/strong>\n<ul class=\"wp-block-list\">\n<li>2 Muscle-ups<\/li>\n\n\n\n<li>4 Handstand Push-ups<\/li>\n\n\n\n<li>8 Kettlebell swings<\/li>\n\n\n\n<li>Duration: 30 minutes<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>McGhee<\/strong>\n<ul class=\"wp-block-list\">\n<li>5 Deadlifts with 275 lbs<\/li>\n\n\n\n<li>13 Push-ups<\/li>\n\n\n\n<li>9 Box jumps<\/li>\n\n\n\n<li>Duration: 30 minutes<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Johnson<\/strong>\n<ul class=\"wp-block-list\">\n<li>9 Deadlift with 245 lbs<\/li>\n\n\n\n<li>8 Muscle-ups<\/li>\n\n\n\n<li>9 Squat clean with 155-pound lbs<\/li>\n\n\n\n<li>Duration: 20 minutes<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Mary<\/strong>\n<ul class=\"wp-block-list\">\n<li>5 Handstand Push-ups<\/li>\n\n\n\n<li>10 Pistol Squats<\/li>\n\n\n\n<li>15 Pull-ups<\/li>\n\n\n\n<li>Duration: 20 minutes<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>The Chief<\/strong>\n<ul class=\"wp-block-list\">\n<li>AMRAP in 3 minutes<\/li>\n\n\n\n<li>3 Power Cleans (135\/95 lbs)<\/li>\n\n\n\n<li>6 Push-Ups<\/li>\n\n\n\n<li>9 Air Squats<\/li>\n\n\n\n<li>Repeat 5 times<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>The Incredible Hulk<\/strong>\n<ul class=\"wp-block-list\">\n<li>5 Deadlifts with 75-115 lbs<\/li>\n\n\n\n<li>5 Hang Power Cleans with 75-115 lbs<\/li>\n\n\n\n<li>5 Front Squats with 75-115 lbs<\/li>\n\n\n\n<li>5 Push Press with 75-115 lbs<\/li>\n\n\n\n<li>5 Back Squat with 75-115 lbs<\/li>\n\n\n\n<li>Duration: 20 minutes<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>The Ghost<\/strong>\n<ul class=\"wp-block-list\">\n<li>1 minute of Rowing<\/li>\n\n\n\n<li>1 minute of Burpees<\/li>\n\n\n\n<li>1 minute of Double-Unders<\/li>\n\n\n\n<li>1 minute Rest<\/li>\n\n\n\n<li>Duration: 23 minutes<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Jack<\/strong>\n<ul class=\"wp-block-list\">\n<li>10 Push Presses with 85-115 lbs<\/li>\n\n\n\n<li>10 Kettlebell Swings<\/li>\n\n\n\n<li>10 Box Jumps<\/li>\n\n\n\n<li>Duration: 20 minutes<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Phantom<\/strong>\n<ul class=\"wp-block-list\">\n<li>Do AMRAP in 30 minutes with a partner<\/li>\n\n\n\n<li>1 mile Run (together)<\/li>\n\n\n\n<li>Then, AMRAP in the remaining time of:<\/li>\n\n\n\n<li>27 Push-Ups<\/li>\n\n\n\n<li>20 Deadlifts (315\/205 lb)<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Artie<\/strong>\n<ul class=\"wp-block-list\">\n<li>5 Pull-Ups<\/li>\n\n\n\n<li>10 Push-Ups<\/li>\n\n\n\n<li>15 Squats<\/li>\n\n\n\n<li>5 Pull-Ups<\/li>\n\n\n\n<li>10 Thrusters with 65-95 lbs<\/li>\n\n\n\n<li>Duration: 20 minutes<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Marston<\/strong>\n<ul class=\"wp-block-list\">\n<li>1 Deadlift with 285-405 lbs<\/li>\n\n\n\n<li>10 Toes-to-Bar<\/li>\n\n\n\n<li>15 Bar Facing Burpees<\/li>\n\n\n\n<li>Duration: 20 minutes<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Rankel<\/strong>\n<ul class=\"wp-block-list\">\n<li>6 Deadlifts with 155-225 lbs<\/li>\n\n\n\n<li>7 Burpee Pull-Ups<\/li>\n\n\n\n<li>10 Kettlebell Swings (2\/1.5 pood)<\/li>\n\n\n\n<li>200 meters Run<\/li>\n\n\n\n<li>Duration: 20 minutes<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Laura<\/strong>\n<ul class=\"wp-block-list\">\n<li>Do AMRAP in 21 minutes with a partner:<\/li>\n\n\n\n<li>30 calorie Row<\/li>\n\n\n\n<li>20 Burpees Over Rower<\/li>\n\n\n\n<li>10 Power Cleans (155\/105 lb)<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Zimmerman<\/strong>\n<ul class=\"wp-block-list\">\n<li>11 Chest-to-Bar Pull-Ups<\/li>\n\n\n\n<li>2 Deadlifts with 205-315 lbs<\/li>\n\n\n\n<li>10 Handstand Push-ups<\/li>\n\n\n\n<li>Duration: 25 minutes<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Rahoi<\/strong>\n<ul class=\"wp-block-list\">\n<li>Do AMRAP in 12 minutes:<\/li>\n\n\n\n<li>12 Box Jumps 20-24 inches<\/li>\n\n\n\n<li>6 Thrusters with 65-95 lbs<\/li>\n\n\n\n<li>6 Bar Facing Burpees<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Oscar<\/strong>\n<ul class=\"wp-block-list\">\n<li>9 Devil Presses (2&#215;40\/25 lb)<\/li>\n\n\n\n<li>20 Alternating Dumbbell Lunges (2&#215;40\/25 lb)<\/li>\n\n\n\n<li>9 Dumbbell Push Presses (2&#215;40\/25 lb)<\/li>\n\n\n\n<li>20 Sit-Ups<\/li>\n\n\n\n<li>Duration: 23 minutes<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Heidi<\/strong>\n<ul class=\"wp-block-list\">\n<li>23 Air Squats<\/li>\n\n\n\n<li>23 Push-Ups<\/li>\n\n\n\n<li>23 Kettlebell Swings with 16-24 kg KB<\/li>\n\n\n\n<li>23 Jumping Lunges<\/li>\n\n\n\n<li>23 Sit-Ups<\/li>\n\n\n\n<li>23 Box Jumps on 20-24 20 inches box<\/li>\n\n\n\n<li>Duration: 23 minutes<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Runyan<\/strong>\n<ul class=\"wp-block-list\">\n<li>21 Bar Over Burpees<\/li>\n\n\n\n<li>7 Deadlifts with 1.5x of your body weight<\/li>\n\n\n\n<li>10 Pull-Ups<\/li>\n\n\n\n<li>Duration: 24 minutes<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Jenkins<\/strong>\n<ul class=\"wp-block-list\">\n<li>Do AMRAP in 40 minutes with a partner:<\/li>\n\n\n\n<li>50 Burpees<\/li>\n\n\n\n<li>400 meter Run<\/li>\n\n\n\n<li>50 Kettlebell Swings with 16-24 kg KB<\/li>\n\n\n\n<li>400 meter Run<\/li>\n\n\n\n<li>50 Pull-Ups<\/li>\n\n\n\n<li>400 meter Run<\/li>\n\n\n\n<li>50 Push-Ups<\/li>\n\n\n\n<li>400 meter Run<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Dork<\/strong>\n<ul class=\"wp-block-list\">\n<li>33 calorie Row<\/li>\n\n\n\n<li>15 Deadlifts with 155-255 lbs<\/li>\n\n\n\n<li>4 Rope Climbs<\/li>\n\n\n\n<li>Duration: 20 minutes<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Jenny<\/strong>\n<ul class=\"wp-block-list\">\n<li>20 Overhead Squats with 45 lbs<\/li>\n\n\n\n<li>20 Back Squats with 45 lbs bar<\/li>\n\n\n\n<li>400 meter Run<\/li>\n\n\n\n<li>Duration: 20 minutes<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Armistice<\/strong>\n<ul class=\"wp-block-list\">\n<li>11 Power Cleans with 95-135 lbs<\/li>\n\n\n\n<li>11 Burpees Over the Bar<\/li>\n\n\n\n<li>19 Deadlifts with 95-135 lbs<\/li>\n\n\n\n<li>18 Pull-Ups<\/li>\n\n\n\n<li>Duration: 11 minutes<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Tyrant 22<\/strong>\n<ul class=\"wp-block-list\">\n<li>22 Deadlifts 275\/185 lb)<\/li>\n\n\n\n<li>22 Wall Ball Shots (20\/14 lb)<\/li>\n\n\n\n<li>22 Toes-to-Bars<\/li>\n\n\n\n<li>22 Hand Release Push-Ups<\/li>\n\n\n\n<li>Duration: 22 minutes<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Havana<\/strong>\n<ul class=\"wp-block-list\">\n<li>150 Double-Unders<\/li>\n\n\n\n<li>50 Push-Ups<\/li>\n\n\n\n<li>15 Power Cleans with 125-185 lbs<\/li>\n\n\n\n<li>Duration: 25 minutes<\/li>\n<\/ul>\n<\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\">Get The AMRAP Workouts PDF<\/h3>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-e6868955-578e-499a-9f7d-4bbdfbed557f\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/02\/Best-AMRAP-WODs.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">Best-AMRAP-WODs<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/02\/Best-AMRAP-WODs.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-e6868955-578e-499a-9f7d-4bbdfbed557f\" download>Download<\/a><\/div>\n\n\n\n<h2 class=\"wp-block-heading has-base-3-color has-accent-background-color has-text-color has-background\" id=\"crossfit-wod-list-based-on-difficulty\"><strong>List of WODs According to Difficulty<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Beginner-Intermediate<\/th><th>Intermediate-Advanced<\/th><th>Advanced-Elite<\/th><\/tr><\/thead><tbody><tr><td><strong>Fran<\/strong><\/td><td><strong>Holleyman<\/strong><\/td><td><strong>Murph<\/strong><\/td><\/tr><tr><td><strong>Michael<\/strong><\/td><td><strong>Chelsea<\/strong><\/td><td><strong>Zachary Tellier<\/strong><\/td><\/tr><tr><td><strong>Ryan<\/strong><\/td><td><strong>Badger<\/strong><\/td><td><strong>Fat Amy<\/strong><\/td><\/tr><tr><td><strong>Danny<\/strong><\/td><td><strong>Josh<\/strong><\/td><td><strong>Bert<\/strong><\/td><\/tr><tr><td><strong>Jackie<\/strong><\/td><td><strong>Jason<\/strong><\/td><td><strong>The Seven<\/strong><\/td><\/tr><tr><td><strong>Badger<\/strong><\/td><td><strong>Mr. Joshua<\/strong><\/td><td><strong>Johnson<\/strong><\/td><\/tr><tr><td><strong><strong>Griff<\/strong><\/strong><\/td><td><strong>Stephen<\/strong><\/td><td><strong>Daniel<\/strong><\/td><\/tr><tr><td><strong>Bradley<\/strong><\/td><td><strong>Garrett<\/strong><\/td><td><strong>Joshie<\/strong><\/td><\/tr><tr><td><strong>Nasty Girls<\/strong><\/td><td><strong>War Frank<\/strong><\/td><td><strong>Lumberjack 20<\/strong><\/td><\/tr><tr><td><strong>Hansen<\/strong><\/td><td><strong>Paul<\/strong><\/td><td><strong>Nutts<\/strong><\/td><\/tr><tr><td><strong>Hamilton<\/strong><\/td><td><strong>Arnie<\/strong><\/td><td><strong>Adambrown<\/strong><\/td><\/tr><tr><td><strong>Ralph<\/strong><\/td><td><strong>Hammer<\/strong><\/td><td><strong>Marguerita<\/strong><\/td><\/tr><tr><td><strong>Loredo<\/strong><\/td><td><strong><strong>Santiago<\/strong><\/strong><\/td><td><strong>Bear Complex<\/strong><\/td><\/tr><tr><td><strong>Omar<\/strong><\/td><td><strong>Bradshaw<\/strong><\/td><td><strong>Filthy Fifty<\/strong><\/td><\/tr><tr><td><strong>The Longest Mile<\/strong><\/td><td><strong>Barbara<\/strong><\/td><td><strong>Dirty Thirty<\/strong><\/td><\/tr><tr><td><strong>Annie<\/strong><\/td><td><strong>Diane<\/strong><\/td><td><strong>Nate<\/strong><\/td><\/tr><tr><td><strong>Eva<\/strong><\/td><td><strong>Elizabeth<\/strong><\/td><td><strong>Mary<\/strong><\/td><\/tr><tr><td><strong>Nancy<\/strong><\/td><td><strong>Helen<\/strong><\/td><td><strong>The Incredible Hulk<\/strong><\/td><\/tr><tr><td><strong>Kelly<\/strong><\/td><td><strong>Angie<\/strong><\/td><td><strong>Zimmerman<\/strong><\/td><\/tr><tr><td><strong>Jackie<\/strong><\/td><td><strong>Cooper<\/strong><\/td><td><strong>Heidi<\/strong><\/td><\/tr><tr><td><strong>Grace<\/strong><\/td><td><strong>King Kong<\/strong><\/td><td><strong>Jenkins<\/strong><\/td><\/tr><tr><td><strong>Karen<\/strong><\/td><td><strong>Cindy<\/strong><\/td><td><strong>Dork<\/strong><\/td><\/tr><tr><td><strong>Ellen<\/strong><\/td><td><strong>McGhee<\/strong><\/td><td><strong>Jenny<\/strong><\/td><\/tr><tr><td><strong>Amanda<\/strong><\/td><td><strong>The Chief<\/strong><\/td><td><strong>Armistice<\/strong><\/td><\/tr><tr><td><strong>Baseline<\/strong><\/td><td><strong>The Ghost<\/strong><\/td><td><strong>Tyrant 22<\/strong><\/td><\/tr><tr><td><strong>Christine<\/strong><\/td><td><strong>Jack<\/strong><\/td><td><strong>Havana<\/strong><\/td><\/tr><tr><td><strong>Betty<\/strong><\/td><td><strong>Phantom<\/strong><\/td><td><strong>Small<\/strong><\/td><\/tr><tr><td><strong>Artie<\/strong><\/td><td><strong>Marston<\/strong><\/td><td><strong>McCluskey<\/strong><\/td><\/tr><tr><td><strong>Rahoi<\/strong><\/td><td><strong>Rankel<\/strong><\/td><td><strong> Collin<\/strong><\/td><\/tr><tr><td><strong>Randy<\/strong><\/td><td><strong>Laura<\/strong><\/td><td>  <strong>Bulger<\/strong><\/td><\/tr><\/tbody><\/table><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>In our series of workout lists, I&#8217;ve added a comprehensive list of functional workouts (WOD) for you. Functional training involves various exercises, from calisthenics and plyometric to weightlifting and isometric. The combination of myriad workouts improves strength, balance, flexibility, and endurance and helps you shape your physique. In this article, I&#8217;ve compiled 100 workouts of &#8230; <a title=\"100 Best WOD List with PDF (HERO, Benchmark, AMRAP)\" class=\"read-more\" href=\"https:\/\/thefitnessphantom.com\/best-wod-list-with-pdf\" aria-label=\"Read more about 100 Best WOD List with PDF (HERO, Benchmark, AMRAP)\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":22566,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[504,392],"tags":[502,387],"class_list":["post-6943","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-functional-workout","category-workout-list","tag-functional-workout","tag-workout-list"],"_links":{"self":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/6943","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/comments?post=6943"}],"version-history":[{"count":14,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/6943\/revisions"}],"predecessor-version":[{"id":22567,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/6943\/revisions\/22567"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/22566"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=6943"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=6943"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=6943"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}