Intermediate Hero WODs

A classic CrossFit HERO WOD focused on upper body pushing strength with handstand push-ups, ring dips, and push-ups.

Strategy: This is a push-dominant workout. Manage muscle fatigue and break up sets early.

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 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 bodyweight Hero WOD featuring bear crawls and broad jumps with burpees, testing ground-based strength and explosive power.

Strategy: This ground-based workout requires pacing control and mental toughness. The combination of bear crawls and broad jumps with burpee penalties creates unique fatigue patterns in the shoulders, core, and legs.

A 20-minute gymnastics-focused AMRAP featuring parallette handstand push-ups, toes-to-rings, and medicine ball cleans.

Strategy: This gymnastics-heavy workout requires strong shoulder endurance, core strength, and grip. The parallette HSPU is the limiting movement for most athletes.

A well-balanced 7-round workout combining kettlebell swings, power cleans, and box jumps.

Strategy: This is a moderate-weight, high-rep workout that tests consistent pacing and work capacity. Managing grip fatigue and breathing rhythm are key.

A simple but brutal bodyweight workout featuring 300 squats and 150 ring dips across 6 rounds.

Strategy: Despite appearing simple, this workout is deceptively brutal due to the high volume of squats and ring dips. Leg and tricep endurance are tested heavily.

A descending ladder workout featuring wall balls, box jumps, and kettlebell swings totaling 150 reps of each movement.

Strategy: The descending ladder format provides psychological relief as sets get smaller, but 150 reps of each movement creates serious cumulative fatigue. Pacing the first big set is critical.

High-volume workout focusing on upper body endurance and grip strength.

Strategy: Manage plate transitions and break up high-rep movements strategically.

A high-volume bodyweight and kettlebell workout that tests muscular endurance.

Strategy: Maintain consistent pacing across all 5 rounds while managing fatigue accumulation.

A deadlift-focused workout that challenges posterior chain strength and endurance.

Strategy: Heavy deadlifts early will impact everything else. Pace accordingly and prioritize form.

A barbell complex that tests grip endurance and technical lifting under fatigue.

Strategy: Barbell cycling efficiency and grip management are key. Don't drop the bar unnecessarily.

A challenging workout honoring Marine Corporal Nicholas Bull, featuring a mix of running, rowing, and bodyweight movements.

Strategy: This workout combines endurance running with heavy deadlifts. The key is to maintain good form on the deadlifts while managing the running intervals.

A chipper HERO WOD with running, burpee box jumps, and kettlebell swings.

Strategy: This is a long chipper. Pace the runs and break up reps early.

A tough HERO WOD with running, rope climbs, and bodyweight movements.

Strategy: This is a grip and endurance test. Break up reps and pace the runs.

A challenging 10-round workout combining chest-to-bar pull-ups, front squats, and handstand push-ups with short sprint intervals.

Strategy: This workout demands balanced gymnastics strength, barbell cycling ability, and aerobic capacity across 10 rounds. The key is maintaining consistent round times while managing shoulder and grip fatigue.

A shoulder-intensive workout featuring overhead walking lunges, box jumps, wall balls, and handstand push-ups across 4 challenging rounds.

Strategy: This workout is a shoulder and leg endurance test with every movement taxing the upper body. Smart pacing on the overhead lunges and strategic rest periods are crucial for completion.

A 20-minute AMRAP combining heavy deadlifts, burpee pull-ups, kettlebell swings, and short runs.

Strategy: This is a sprint-pace AMRAP with heavy deadlifts as the technical anchor. The goal is consistent round times while managing grip fatigue and breathing.

A unique interval-style Hero WOD with 10 rounds of thrusters, pull-ups, and 100m sprints with built-in rest periods.

Strategy: The built-in rest periods allow for aggressive intensity on each round. The challenge is maintaining that intensity across all 10 rounds as fatigue accumulates.

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.

A unique unilateral dumbbell workout combining hang split snatches with 14 rope climbs across 7 rounds.

Strategy: This workout tests unilateral strength, coordination, and grip endurance. The 14 rope climbs combined with 140 split snatches create serious shoulder and grip fatigue.