Complete HERO WOD Database

Workout:

• • 1 mile Run
• • 100 Pull-ups
• • 200 Push-ups
• • 300 Air Squats
• • 1 mile Run
• • *Rx: 20lb/14lb weighted vest*

Equipment Needed:

Strategy Overview:

Murph requires strategic pacing and movement breakdown. The key is managing the 600 total bodyweight reps while preserving energy for both mile runs. Equipment choice significantly impacts performance - avoid weightlifting shoes for this workout.

Workout:

• • Complete as many rounds as possible in 20 minutes of:
• • 5 Pull-ups
• • 10 Push-ups
• • 15 Air Squats

Equipment Needed:

Strategy Overview:

This is a test of muscular endurance and work capacity. The key is to find a sustainable pace and stick to it.

Workout:

• • 21-15-9 for time:
• • Thrusters (95/65 lb)
• • Pull-ups

Equipment Needed:

Strategy Overview:

Fran is a sprint workout requiring aggressive pacing and efficient transitions. Weightlifting shoes are beneficial for thruster stability. The key is managing the lactate buildup while maintaining movement quality.

Workout:

• • 21-15-9 reps for time of:
• • Thrusters (95/65 lb)
• • Pull-ups

Equipment Needed:

Strategy Overview:

This is a high-intensity workout that tests both strength and endurance. The key is to push hard and minimize rest.

Workout:

• • 20-minute AMRAP:
• • 5 Pull-ups
• • 10 Push-ups
• • 15 Air Squats

Equipment Needed:

Strategy Overview:

Cindy is about consistency and pacing. The goal is to maintain steady rounds throughout the 20 minutes without burning out early. Equipment choice matters - avoid lifters, use gymnastics grips.

Workout:

• • 30 Clean and Jerks (135/95 lb) for time

Equipment Needed:

Strategy Overview:

This is a test of power and endurance. The key is to find a sustainable pace and stick to it.

Workout:

• • 30 Clean & Jerks for time
• • (135/95 lb)

Equipment Needed:

Strategy Overview:

Grace is about barbell cycling efficiency and power endurance. Weightlifting shoes are ESSENTIAL for proper positioning. The key is finding the right balance between speed and technique.

Workout:

• • 21-15-9 reps for time of:
• • Handstand Push-ups
• • Ring Dips
• • Push-ups

Equipment Needed:

Strategy Overview:

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

Workout:

• • 3 rounds for time:
• • 400m Run
• • 21 Kettlebell Swings (53/35 lb)
• • 12 Pull-ups

Equipment Needed:

Strategy Overview:

Helen requires smart pacing on the runs and efficient transitions. Running shoes are essential - avoid lifters. The key is managing grip fatigue between KB swings and pull-ups.

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.

Workout:

• • 12 Deadlifts (155/105 lb)
• • 9 Hang Power Cleans (155/105 lb)
• • 6 Push Jerks (155/105 lb)
• • Repeat for 5 rounds

Equipment Needed:

Strategy Overview:

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

Workout:

• • 50-40-30-20-10 for time:
• • Double-unders
• • Sit-ups

Equipment Needed:

Strategy Overview:

Annie is about double-under efficiency and core endurance. Cross-training shoes are better than lifters for jumping. The key is managing double-under breaks and maintaining sit-up pace.

Workout:

• • 150 Wall balls for time
• • (20/14 lb to 10/9 ft target)

Equipment Needed:

Strategy Overview:

Karen is about pacing and breaking up a high-volume single movement. Lifters are beneficial for squat stability. Knee sleeves are highly recommended for the high-volume squatting.

Workout:

• • 7 Handstand Push-ups
• • 7 Thrusters (135/95 lb)
• • 7 Knees-to-Elbows
• • 7 Deadlifts (245/165 lb)
• • 7 Burpees
• • 7 Kettlebell Swings (2/1.5 pood)
• • 7 Pull-ups
• • Complete 7 rounds for time

Equipment Needed:

Strategy Overview:

Manage grip fatigue and transition efficiently between movements. This workout is about consistency over speed.

Workout:

• • 20 Deadlifts (275/185 lb)
• • 400m Run
• • 20 Kettlebell Swings (2/1.5 pood)
• • 400m Run
• • 20 Overhead Squats (115/75 lb)
• • 400m Run
• • 20 Burpees
• • 400m Run
• • 20 Chest-to-Bar Pull-ups
• • 400m Run
• • 20 Box Jumps (24/20")
• • 400m Run
• • 20 Dumbbell Squat Cleans (45/35 lb)
• • 400m Run

Equipment Needed:

Strategy Overview:

This is a long, grueling chipper. Pace the runs and break up barbell movements early.

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.

Workout:

• • 30 rounds for time of:
• • 5 Wall Ball Shots (20/14 lb)
• • 3 Handstand Push-ups
• • 1 Power Clean (225/155 lb)

Equipment Needed:

Strategy Overview:

Pace yourself for 30 rounds. Singles on cleans, break up HSPU early.

Workout:

• • 75 Power Snatches (75/55 lb) for time

Equipment Needed:

Strategy Overview:

This is a sprint workout. Go unbroken if possible, but break before failure.

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.

Workout:

• • 30 Squat Cleans (95/65 lb)
• • 30 Pull-ups
• • 800m Run
• • Repeat for 3 rounds

Equipment Needed:

Strategy Overview:

Balance technical lifting with gymnastics endurance while managing fatigue for the runs.

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.

Workout:

• • 100 Thrusters (135/95 lb)
• • At the start of every minute (including 0:00): 5 Burpees
• • Complete for time

Equipment Needed:

Strategy Overview:

Balance thruster pacing with burpee timing. Key is finding sustainable thruster sets.

Workout:

• • 9 Rounds for time of:
• • 7 Squat Cleans (185/135 lb)
• • 8 Burpee Box Jumps (24/20")
• • 9 Kettlebell Swings (2/1.5 pood)
• • 400m Run after each round

Equipment Needed:

Strategy Overview:

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

Workout:

• • 5 rounds for time of:
• • 3 Rope Climbs (15 ft)
• • 10 Toes-to-Bar
• • 21 Overhead Walking Lunges (45/35 lb plate)
• • 400m Run

Equipment Needed:

Strategy Overview:

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

Workout:

• • With a 45 lb plate:
• • 21 Overhead Lunges (each leg)
• • 50 Sit-ups
• • 50 Back Extensions
• • 50 Push-ups
• • 50 Jump Squats
• • 50 Mountain Climbers
• • 21 Overhead Lunges (each leg)

Equipment Needed:

Strategy Overview:

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

Workout:

• • 200 meter Run
• • 2 Deadlifts (275/185 lb)
• • 200 meter Run
• • 4 Deadlifts (275/185 lb)
• • 200 meter Run
• • 6 Deadlifts (275/185 lb)
• • 200 meter Run
• • 8 Deadlifts (275/185 lb)
• • 200 meter Run
• • 10 Deadlifts (275/185 lb)
• • 200 meter Run
• • 12 Deadlifts (275/185 lb)
• • 200 meter Run
• • 14 Deadlifts (275/185 lb)
• • 200 meter Run
• • 16 Deadlifts (275/185 lb)
• • 200 meter Run
• • 18 Deadlifts (275/185 lb)
• • 200 meter Run
• • 20 Deadlifts (275/185 lb)
• • 200 meter Run

Equipment Needed:

Strategy Overview:

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

Workout:

• • 21 Overhead Squats (95/65 lb)
• • 42 Pull-ups
• • 15 Overhead Squats (95/65 lb)
• • 30 Pull-ups
• • 9 Overhead Squats (95/65 lb)
• • 18 Pull-ups

Equipment Needed:

Strategy Overview:

Technical overhead squats require perfect form. Break early and often to maintain quality.

Workout:

• • 22 Kettlebell Swings (2/1.5 pood)
• • 22 Box Jumps (24/20 in)
• • 400m Run
• • 22 Burpees
• • 22 Wall Balls (20/14 lb)
• • Repeat for 5 rounds

Equipment Needed:

Strategy Overview:

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

Workout:

• • 3 rounds of: 30 calorie row, 10 bar muscle-ups, rest 3 minutes
• • 3 rounds of: 30 calorie row, 15 strict handstand push-ups, rest 3 minutes
• • 3 rounds of: 10 bar muscle-ups, 15 strict handstand push-ups

Equipment Needed:

Strategy Overview:

This is a high-skill, high-volume workout. The key is to manage the rest periods effectively and maintain good form on the gymnastics movements.

Workout:

• • 10 Handstand Push-ups
• • 15 Deadlifts (250/160 lb)
• • 25 Box Jumps (30/24 in)
• • 50 Pull-ups
• • 100 Wall Balls (20/14 lb)
• • 200 Double Unders
• • 400m Run with 45/25 lb plate

Equipment Needed:

Strategy Overview:

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