Bodyweight Hero WODs

A simple but tough endurance HERO WOD: run, row, run.

Strategy: 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.

Strategy: 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.

Strategy: 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.

Strategy: 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.

Strategy: 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.

Strategy: 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.

Strategy: 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.

Strategy: 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.