Beginner-Friendly Hero WODs
Hero WODs with moderate difficulty levels, perfect for those building their CrossFit foundation
A bodyweight HERO WOD with running, squats, push-ups, and lunges. Great for all levels.
Beginner Scaling:
- • Reduce reps to 12-16 per movement
- • Shorten run to 200m
- • Knee push-ups
Equipment Needed:
Strategy Overview:
This is a moderate-length bodyweight workout. Keep moving and break up push-ups early.
A fast, light barbell HERO WOD: 75 power snatches for time.
Beginner Scaling:
- • Use PVC or empty bar
- • Reduce reps to 40-50
- • Rest as needed
Equipment Needed:
Strategy Overview:
This is a sprint workout. Go unbroken if possible, but break before failure.
A unique HERO WOD featuring running forwards and backwards.
Beginner Scaling:
- • 400m/200m distances
- • Walk if needed
- • Focus on form over speed
Equipment Needed:
Strategy Overview:
This is a running workout with a twist. Take care on the backwards runs.
CrossFit's Most Challenging Workouts
This collection includes both HERO WODs (created to honor fallen military and first responders) and popular benchmark workouts like the "Girls" (Fran, Grace, Cindy). These represent the most challenging and well-known workouts in CrossFit, each testing different aspects of fitness.
HERO WODs vs. Benchmark Workouts
HERO WODs like Murph and The Seven are typically longer and honor fallen heroes. Benchmark workouts like Fran and Grace are shorter, intense tests of specific fitness domains. Both categories push athletes to their limits and provide excellent training stimuli.
Must-Know Workouts
- Murph: The most famous HERO WOD, performed worldwide on Memorial Day
- Fran: The quintessential CrossFit benchmark - 21-15-9 thrusters and pull-ups
- Grace: 30 clean and jerks for time - pure power endurance
- The Seven: One of the longest and most challenging HERO WODs