Bodyweight Hero WODs
Hero WODs that require minimal equipment - perfect for home workouts
A simple but tough endurance HERO WOD: run, row, run.
Workout:
- • 1 mile Run
- • 2,000m Row
- • 1 mile Run
Equipment Needed:
Strategy Overview:
This is a pure engine test. Find a sustainable pace and stick to it.
A bodyweight HERO WOD with running, squats, push-ups, and lunges. Great for all levels.
Workout:
- • 6 rounds for time of:
- • 24 Air Squats
- • 24 Push-ups
- • 24 Walking Lunges
- • 400m Run
Equipment Needed:
Strategy Overview:
This is a moderate-length bodyweight workout. Keep moving and break up push-ups early.
A classic CrossFit HERO WOD with running, back extensions, and sit-ups.
Workout:
- • 3 rounds for time of:
- • 800m Run
- • 50 Back Extensions
- • 50 Sit-ups
Equipment Needed:
Strategy Overview:
This is a posterior chain and core endurance test. Pace the runs and break up reps.
A unique HERO WOD featuring running forwards and backwards.
Workout:
- • 800m Run
- • 400m Run (backwards)
- • 800m Run
- • 400m Run (backwards)
Equipment Needed:
Strategy Overview:
This is a running workout with a twist. Take care on the backwards runs.
A brutal combination of long-distance running and heavy clean and jerks, testing both aerobic capacity and barbell cycling.
Workout:
- • 1-Mile Run
- • 21 Clean and Jerks (155/105 lb)
- • 800m Run
- • 21 Clean and Jerks (155/105 lb)
- • 1-Mile Run
Equipment Needed:
Strategy Overview:
This workout is deceptively brutal. The heavy clean and jerks sandwiched between long runs require careful energy management and technical proficiency under fatigue.
A bodyweight pull-up and push-up chipper featuring 180 pull-ups (L-pulls, C2B, regular) and 180 push-ups across 4 rounds.
Workout:
- • 10 L Pull-Ups
- • 15 Push-Ups
- • 15 Chest-to-Bar Pull-Ups
- • 15 Push-Ups
- • 20 Pull-Ups
- • 15 Push-Ups
- • Repeat for 4 rounds
Equipment Needed:
Strategy Overview:
This workout totals 180 pull-ups (various styles) and 180 push-ups. The key is managing grip and shoulder fatigue while maintaining strict standards on the three pull-up variations.
An interval-style barbell complex workout with 5 rounds of power cleans, front squats, jerks, and pull-ups with rest periods.
Workout:
- • 5 Power Cleans (135/95 lb)
- • 10 Front Squats (135/95 lb)
- • 5 Jerks (135/95 lb)
- • 20 Pull-Ups
- • Rest 90 seconds
- • Repeat for 5 rounds
Equipment Needed:
Strategy Overview:
The barbell complex creates serious leg and shoulder fatigue, while 100 total pull-ups test grip endurance. The 90-second rest periods allow for recovery between rounds.
A unique 20-minute AMRAP featuring rope climbs, 400m runs, and max-rep handstand push-ups.
Workout:
- • 1 Rope Climb to 15 feet
- • Run 400m
- • Max-Rep Handstand Push-Ups
- • AMRAP 20 minutes
Equipment Needed:
Strategy Overview:
This workout has a unique max-rep HSPU component, making it both a test of rounds completed and total HSPU volume. Strategy on the HSPU sets is critical.
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