100 Best WOD List with PDF (HERO, Benchmark, AMRAP)
In our series of workout lists, I’ve added a comprehensive list of functional workouts (WOD) for you.
Functional training involves various exercises, from calisthenics and plyometric to weightlifting and isometric.
The combination of myriad workouts improves strength, balance, flexibility, and endurance and helps you shape your physique.
In this article, I’ve compiled 100 workouts of the day (WOD) and made a list based on the type and difficulty level.
Whether you want to get in shape, enhance your athletic performance, or feel strong and active, you can integrate these functional workouts into your training program to take your fitness to the next level.
Brief summary of the most popular WOD names:
- Hero WOD List
- Benchmark WOD Workouts
- AMRAP WOD List
Contents show
50 Best Hero WOD List
In this list, I’ll share fifty best Hero WODs to pay tribute to those heroes who have been martyred during their duties.
There are myriad heroes, but including the names of all can make this list lengthy. That’s why So I’ll share some of them here.
1. Murph
- 1 mile Run
- 100 Pull-Ups
- 200 Push-Ups
- 300 Air Squats
- 1 mile Run
2. Michael
3. Zachary Tellier
- 10 Burpees
- 25 Push-Ups
- 10 Burpees
- 25 Push-Ups
- 50 Lunges
- 10 Burpees
- 25 Push-Ups
- 50 Lunges
- 100 Sit-Ups
- 10 Burpees
- 25 Push-Ups
- 50 Lunges
- 100 Sit-Ups
- 150 Air Squats
4. The Seven
- 7 Handstand Push-Ups
- 7 Thrusters
- 7 Knees-to-Elbows
- 7 Deadlifts
- 7 Burpees
- 7 Kettlebell Swings
- 7 Pull-Ups
Do Seven Rounds with as little rest between them as possible
5. Holleyman
- 5 Wall Ball Shots
- 3 Handstand Push-Ups
- 1 Power Clean
Do 30 Rounds as fast as possible
6. Bert
Do all workouts as fast as possible
- 50 Burpees
- 400 meter Run
- 100 Push-Ups
- 400 meter Run
- 150 Walking Lunges
- 400 meter Run
- 200 Air Squats
- 400 meter Run
- 150 Walking Lunges
- 400 meter Run
- 100 Push-Ups
- 400 meter Run
- 50 Burpees
7. Daniel
- 50 Pull-ups
- 400-meter run
- 95-pound Thruster, 21 reps
- 800-meter run
- 95-pound Thruster, 21 reps
- 400-meter run
- 50 Pull-ups
Complete as quickly as possible
8. Josh
- 21 Overhead squat (95/65 pounds)
- 42 Pull-ups
- 15 Overhead squats (95/65 pounds)
- 30 Pull-ups
- 9 Overhead squats (95/65 pounds)
- 18 Pull-ups
Do it as fast as possible
9. Jason
- 100 Squats
- 5 Muscle-ups
- 75 Squats
- 10 Muscle-ups
- 50 Squats
- 15 Muscle-ups
- 25 Squats
- 20 Muscle-ups
10. Badger
Do three rounds for time:
- 30 Squat clean (95/65 pounds)
- 30 Pull-ups
- Run 800 meter
11. Joshie
Do three rounds for time:
- 21 Dumbbell Snatch with Right arm (40/25 pounds)
- 21 L Pull-ups
- 21 Dumbbell Snatch with Left-arm (40/25 pounds)
- 21 L Pull-ups
12. Griff
- Run 800 meters
- Run 400 meters backward
- Run 800 meters
- Run 400 meters backward
13. The Ryan
Five rounds for time:
14. Mr. Joshua
Five rounds for time of:
- Run 400 meters
- 30 Glute-ham sit-ups
- 250-pound Deadlift, 15 reps
15. The Danny
- 30 Box Jump (24/20 in)
- 20 Push Press (115/75 pounds)
- 30 Pull-ups
16. The Hansen
Five rounds for time of:
- 30 Kettlebell Swing (16/24 kg)
- 30 Burpees
- 30 GHD Sit-ups
17. The Stephen
Reverse Ladder 30-25-20-15-10-5
- GHD sit-up
- Back extension
- Knees to elbow
- Stiff-legged deadlift (95/65 pounds)
18. Garrett
Three rounds for time of:
- 75 Squats
- 25 Ring Handstand Push-ups
- 25 L-pull-ups
19. War Frank
Three rounds for time of:
20. Lumberjack 20
Complete as quickly as possible
- 20 Deadlifts (275lbs)
- Run 400m
- 20 KB swings (2pood)
- Run 400m
- 20 Overhead Squats (115lbs)
- Run 400m
- 20 Burpees
- Run 400m
- 20 Pullups (Chest to Bar)
- Run 400m
- 20 Box jumps (24″)
- Run 400m
- 20 DB Squat Cleans (45lbs each)
- Run 400m
21. Paul
Five rounds for time of:
- 50 Double unders
- 35 Knees to elbows
- 20 yards Overhead Walk with 185/135 pounds
22. Nutts
- 10 Handstand push-ups
- 15 Deadlift (250/175 pounds)
- 25 Box jumps (24/20 in)
- 50 Pull-ups
- 100 Wallball shots (20/14 pounds)
- 200 Double-unders
- 400 meters run with a 45/35 lbs plate
23. Arnie
Do it as fast as you can.
Use 32kg/70lb Kettlebell if you’re a man and 24kg/53lb if you’re a woman.
- 21 Turkish get-ups with the Right arm
- 50 KB Swings
- 21 Overhead squats
- 50 Kettlebell Swings
- 21 Overhead squats
- 50 KB Swings
- 21 Turkish get-ups with the Left arm
24. Hammer
Complete five rounds with a 90-second rest between rounds.
- 5 Power clean (135/95 pounds)
- 10 Front squat (135/95 pounds)
- 5 Jerk (135/95 pounds)
- 20 Pull-ups
25. Adambrown
Two rounds for time of:
- 24 Deadlift with 295/205 pound
- 24 Box jumps (24/20 in)
- 24 Wallball shots with a 20/14 pound ball
- 24 Bench Press with 195-pound
- 24 Box jumps (24/20 in)
- 24 Wallball shots with a 20/14 pound ball
- 24 Clean with 145/100 pound
26. Bradley
Complete 10 rounds with as little rest as possible between them.
- Sprint 100 meters
- 10 Pull-ups
- Sprint 100 meters
- 10 Burpees
27. Hamilton
Do three rounds for the time of:
- 1000 meters Rowing
- 50 Push-ups
- 1000 meters Run
- 50 Pull-ups
28. Santiago
Complete Seven rounds as fast as possible:
- 18 Dumbbell hang squat clean (35/25 lb)
- 18 Pull-ups
- 10 Power clean (135/95 lb)
- 10 Handstand push-ups
29. Bradshaw
- 3 Handstand push-ups
- 6 Deadlift (225/155 lb)
- 12 Pull-ups
- 24 Double-unders
- Repeat All For 10 Rounds
30. Ralph
- 8 Deadlift (250/175 lb)
- 16 Burpees
- Rope climb, 3 ascents (15 ft)
- 600 meters Run
- Repeat four Rounds
31. Loredo
It’s a bodyweight WOD.
- 24 Squats
- 24 Push-ups
- 24 Walking lunge steps
- 400 meters Run
- Do Six Rounds
32. Omar
Do as fast as possible:
- 10 Barbell Thrusters (95/65 lb)
- 15 Bar-facing burpees
- 10 Barbell Thrusters (95/65 lb)
- 25 Bar-facing burpees
- Barbell Thrusters (95/65 lb)
- 35 Bar-facing Burpees
33. Randy
- 75 Power Snatches (75/55 lb)
- Perform as quickly as possible.
34. Erin
- 15 DB Split Cleans (40/30 lb)
- 21 Pull-Ups
- Five rounds for time.
35. Tyler
- 7 Muscle-Ups
- 21 Sumo-Deadlift High-Pulls (95/65 lb)
- Perform five rounds at your own pace.
36. Jerry
- 1 mile Run
- 2,000 meter Row
- 1 mile Run
- Complete as fast as possible.
37. Luce
- 1,000 meter Run
- 10 Muscle-Ups
- 100 Air Squats
- Three rounds for time.
- Put on a Weight Vest (20/14 lb)
38. Roy
- 15 Deadlifts (225/155 lb)
- 20 Box Jumps (24/20 in)
- 25 Pull-Ups
- Perform five rounds for time.
39. Helton
- 800 meter Run
- 30 Dumbbell Squat Cleans (2×50/35 lb)
- 30 Burpees
- Three rounds for time.
40. Forrest
- 20 L-Pull-Ups
- 30 Toes-to-Bars
- 40 Burpees
- 800 meter Run
- Repeat three times.
41. Bulger
- 150 Meter Run
- 7 Chest-to-Bar Pull-Ups
- 7 Front Squats (135/95 lbs)
- 7 Handstand Push-Ups
- Perform ten rounds for time.
42. Brenton
- 100 foot Bear Crawl
- 100 foot Standing Broad-Jumps
- Perform 3 Burpees after every 5 Broad-Jumps
- Five rounds for time.
43. Collin
- 400 meter Sandbag Carry (50/40 lb)
- 12 Push Presses (115/75 lbs)
- 12 Box Jumps (24/20 in)
- 12 Sumo Deadlift High-Pulls (95/65 lb)
- Six rounds for time.
44. Bull
- 200 Double-Unders
- 50 Overhead Squats (135/95 lb)
- 50 Pull-Ups
- 1 mile Run
- Perform two rounds for time.
45. Wittman
- 15 Kettlebell Swings (1.5/1 pood)
- 15 Power Cleans (95/65 lb)
- 15 Box Jumps (24/20 in)
- Seven rounds for time.
46. McCluskey
- 9 Muscle-Ups
- 15 Burpee Pull-Ups
- 21 Pull-Ups
- 800 meter Run
- Perform three rounds for time.
47. Wilmot
- 50 Air Squats
- 25 Ring Dips
- Six rounds for time.
48. Small
- 1,000 meter Row
- 50 Burpees
- 50 Box Jumps (24/20 in)
- 800 meter Run
- Three rounds for time
49. Morrison
- Wall Ball Shots (20/14 lb)
- Box Jumps (24/20 in)
- Kettlebell Swings (1.5/1 pood)
- 50-40-30-20-10 reps for time
50. Ricky
- 10 Pull-Ups
- 5 Dumbbell Deadlifts (75/55 lb)
- 8 Push-Presses (135/95 lb)
- AMRAP in 20 minutes
Download The Hero WODs PDF
30 Best Benchmark WODs List
1. Fran
Do three rounds of 21-15-9 reps as fast as possible
2. The Longest Mile
Repeat All For four Rounds
3. Fat Amy
Do each exercise as fast as possible
- 50 Air Squats
- 10 Burpees
- 40 Sit-Ups
- 10 Burpees
- 30 Lunges
- 10 Burpees
- 20 Kettlebell Swings
- 10 Burpees
- 10 meters Bear Crawl
- 10 Burpees
- 20 Kettlebell Swings
- 10 Burpees
- 30 Lunges
- 10 Burpees
- 40 Sit-Ups
- 10 Burpees
- 50 Air Squats
4. Chelsea
EMOM for 30 minutes
- 5 Pull-Ups
- 10 Push-Ups
- 15 Air Squats
5. Annie
Perform double unders and sit-ups
50 – 40 – 30 – 20 – 10 reps (in a descending ladder)
6. Eva
- 800 meters Run
- 30 KB swings (2/1.5 pood)
- 30 Pullups
- Repeat For 5 Rounds
7. Nancy
- 400 meters Run
- 15 Overhead Squats with 95/65 pounds
- Repeat For 5 Rounds
8. Kelly
- Run 400m
- 30 Box Jumps 20/24 in
- 30 Wall Balls 20/14 lbs.
- Do 5 Rounds with 3 minutes rest between them.
9. Barbara
- 5 Rounds For Time:
- 20 Pull-ups
- 30 Push-ups
- 40 Sit-ups
- 50 Squats
9. Diane
Perform Deadlift with 225lbs and Handstand Push-ups
50 – 40 – 30 – 20 – 10 reps (in a descending ladder)
10. Jackie
- 1000 meters Rowing
- 50 Thruster with 45/35 lbs.
- 30 Pull Ups
11. Elizabeth
Perform Clean with 225lbs and Ring Dips
50 – 40 – 30 – 20 – 10 reps (in a descending ladder)
12. Marguerita
- 1 Burpee
- 1 Push-Up
- 1 Jumping-Jack
- 1 Sit-Up
- 1 Handstand
Complete 50 rounds for time
13. Karen
150 Wall Balls 20/14 lbs, 9-10 ft
14. Bear Complex
Perform one rep of the exercises below seven times without dropping or leaving the bar on the ground to complete one complex. And do a total of five complexes.
- Power clean
- Front Squat
- Push Press
- Back Squat
- Push Press
15. Helen
- Run 400 meters
- 21 Kettle Bell Swings with 1.5/1 pood
- 12 Pull-ups
- Repeat for three Rounds
16. Grace
- 30 Clean and Jerk with 135/95 lbs
17. Filthy Fifty
- 50 Box Jumps (24/20 in)
- 50 Jumping Pull-Ups
- 50 Kettlebell Swings (.75/1 pood)
- 50 Walking Lunges
- 50 Knees-to-Elbows
- 50 Push Presses with 45/35 lbs.
- 50 Back Extensions
- 50 Wall Ball Shots with 20/14 lbs.
- 50 Burpees
- 50 Double-Unders
18. Angie
- 100 Pull-Ups
- 100 Push-Ups
- 100 Sit-Ups
- 100 Air Squats
19. Grettel
- 3 Clean-and-Jerks with 135/95 lbs.
- 3 Bar Over Burpees
- Repeat 10 times
20. Isabel
Do 30 Snatches with 135/95 lbs. as fast as you can
21. Cooper
- 10 Burpees
- 10 Air Squats
- 10 Push-Ups
- 10 Sit-Ups
- Complete 10 rounds with as little rest as possible between sets.
22. Dirty Thirty
Do the following exercises as fast as possible:
- 30 Box Jumps (24/20 in)
- 30 Jumping Pull-Ups
- 30 Kettlebell Swings with 35 lbs.
- 30 Lunges
- 30 Knees-to-Elbows
- 30 Push Presses 45/35 lbs.
- 30 Back Extensions
- 30 Wall Ball Shots 20/14 lbs.
- 30 Burpees
- 30 Double-Unders
23. Baseline
Do the below exercises as fast as possible:
- 500 meter Row
- 40 Air Squats
- 30 Sit-Ups
- 20 Push-Ups
- 10 Pull-Ups
24. Ellen
- 20 Burpees
- 21 Alternating Dumbbell Snatches with 50 lbs.
- 12 Dumbbell Thrusters 35 lbs.
- Complete three rounds
25. Amanda
- Perform 9 – 7– 5 reps muscle-ups and squat Snatches (in a descending ladder)
26. Nasty Girls
- 50 Air Squats
- 7 Muscle-Ups
- 10 Hang Power Cleans with 95-135 lbs.
- Complete three rounds
27. Christine
- 500 meter Row
- 12 Deadlifts
- 21 Box Jumps
- Repeat three times
28. King Kong
- 1 Deadlift with 320-455 lbs.
- 2 Muscle-Ups
- 3 Squat Cleans with 175-250 lbs.
- 4 Handstand Push Ups
- Repeat three times
29. Betty
- 12 Push Presses with 95-135 lbs
- 20 Box Jumps (24/20 in)
- Complete five rounds
30. Nicole
- 400 meter Run
- Pull-Ups till Failure
- Perform as many rounds as possible in twenty minutes.
Download The Benchmark WODs List PDF
25 Best AMRAP Workouts List
- Cindy
- 5 Pull Ups
- 10 Push Ups
- 15 Squats
- Duration: 20 minutes
- Nate
- 2 Muscle-ups
- 4 Handstand Push-ups
- 8 Kettlebell swings
- Duration: 30 minutes
- McGhee
- 5 Deadlifts with 275 lbs
- 13 Push-ups
- 9 Box jumps
- Duration: 30 minutes
- Johnson
- 9 Deadlift with 245 lbs
- 8 Muscle-ups
- 9 Squat clean with 155-pound lbs
- Duration: 20 minutes
- Mary
- 5 Handstand Push-ups
- 10 Pistol Squats
- 15 Pull-ups
- Duration: 20 minutes
- The Chief
- AMRAP in 3 minutes
- 3 Power Cleans (135/95 lbs)
- 6 Push-Ups
- 9 Air Squats
- Repeat 5 times
- The Incredible Hulk
- 5 Deadlifts with 75-115 lbs
- 5 Hang Power Cleans with 75-115 lbs
- 5 Front Squats with 75-115 lbs
- 5 Push Press with 75-115 lbs
- 5 Back Squat with 75-115 lbs
- Duration: 20 minutes
- The Ghost
- 1 minute of Rowing
- 1 minute of Burpees
- 1 minute of Double-Unders
- 1 minute Rest
- Duration: 23 minutes
- Jack
- 10 Push Presses with 85-115 lbs
- 10 Kettlebell Swings
- 10 Box Jumps
- Duration: 20 minutes
- Phantom
- Do AMRAP in 30 minutes with a partner
- 1 mile Run (together)
- Then, AMRAP in the remaining time of:
- 27 Push-Ups
- 20 Deadlifts (315/205 lb)
- Artie
- 5 Pull-Ups
- 10 Push-Ups
- 15 Squats
- 5 Pull-Ups
- 10 Thrusters with 65-95 lbs
- Duration: 20 minutes
- Marston
- 1 Deadlift with 285-405 lbs
- 10 Toes-to-Bar
- 15 Bar Facing Burpees
- Duration: 20 minutes
- Rankel
- 6 Deadlifts with 155-225 lbs
- 7 Burpee Pull-Ups
- 10 Kettlebell Swings (2/1.5 pood)
- 200 meters Run
- Duration: 20 minutes
- Laura
- Do AMRAP in 21 minutes with a partner:
- 30 calorie Row
- 20 Burpees Over Rower
- 10 Power Cleans (155/105 lb)
- Zimmerman
- 11 Chest-to-Bar Pull-Ups
- 2 Deadlifts with 205-315 lbs
- 10 Handstand Push-ups
- Duration: 25 minutes
- Rahoi
- Do AMRAP in 12 minutes:
- 12 Box Jumps 20-24 inches
- 6 Thrusters with 65-95 lbs
- 6 Bar Facing Burpees
- Oscar
- 9 Devil Presses (2×40/25 lb)
- 20 Alternating Dumbbell Lunges (2×40/25 lb)
- 9 Dumbbell Push Presses (2×40/25 lb)
- 20 Sit-Ups
- Duration: 23 minutes
- Heidi
- 23 Air Squats
- 23 Push-Ups
- 23 Kettlebell Swings with 16-24 kg KB
- 23 Jumping Lunges
- 23 Sit-Ups
- 23 Box Jumps on 20-24 20 inches box
- Duration: 23 minutes
- Runyan
- 21 Bar Over Burpees
- 7 Deadlifts with 1.5x of your body weight
- 10 Pull-Ups
- Duration: 24 minutes
- Jenkins
- Do AMRAP in 40 minutes with a partner:
- 50 Burpees
- 400 meter Run
- 50 Kettlebell Swings with 16-24 kg KB
- 400 meter Run
- 50 Pull-Ups
- 400 meter Run
- 50 Push-Ups
- 400 meter Run
- Dork
- 33 calorie Row
- 15 Deadlifts with 155-255 lbs
- 4 Rope Climbs
- Duration: 20 minutes
- Jenny
- 20 Overhead Squats with 45 lbs
- 20 Back Squats with 45 lbs bar
- 400 meter Run
- Duration: 20 minutes
- Armistice
- 11 Power Cleans with 95-135 lbs
- 11 Burpees Over the Bar
- 19 Deadlifts with 95-135 lbs
- 18 Pull-Ups
- Duration: 11 minutes
- Tyrant 22
- 22 Deadlifts 275/185 lb)
- 22 Wall Ball Shots (20/14 lb)
- 22 Toes-to-Bars
- 22 Hand Release Push-Ups
- Duration: 22 minutes
- Havana
- 150 Double-Unders
- 50 Push-Ups
- 15 Power Cleans with 125-185 lbs
- Duration: 25 minutes
Get The AMRAP Workouts PDF
List of WODs According to Difficulty
| Beginner-Intermediate | Intermediate-Advanced | Advanced-Elite |
|---|
| Fran | Holleyman | Murph |
| Michael | Chelsea | Zachary Tellier |
| Ryan | Badger | Fat Amy |
| Danny | Josh | Bert |
| Jackie | Jason | The Seven |
| Badger | Mr. Joshua | Johnson |
| Griff | Stephen | Daniel |
| Bradley | Garrett | Joshie |
| Nasty Girls | War Frank | Lumberjack 20 |
| Hansen | Paul | Nutts |
| Hamilton | Arnie | Adambrown |
| Ralph | Hammer | Marguerita |
| Loredo | Santiago | Bear Complex |
| Omar | Bradshaw | Filthy Fifty |
| The Longest Mile | Barbara | Dirty Thirty |
| Annie | Diane | Nate |
| Eva | Elizabeth | Mary |
| Nancy | Helen | The Incredible Hulk |
| Kelly | Angie | Zimmerman |
| Jackie | Cooper | Heidi |
| Grace | King Kong | Jenkins |
| Karen | Cindy | Dork |
| Ellen | McGhee | Jenny |
| Amanda | The Chief | Armistice |
| Baseline | The Ghost | Tyrant 22 |
| Christine | Jack | Havana |
| Betty | Phantom | Small |
| Artie | Marston | McCluskey |
| Rahoi | Rankel | Collin |
| Randy | Laura | Bulger |
- Tags: Functional Workout, Workout List
