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List of WOD



Have been wondering for quite some time if there are WODs which can be performed by myself. Why by myself? Simple “I’m addicted!” So quench my thirst I have been surfing the net to figure out different type of WOD which I would be able to do by myself. The ones I’ve jotted down are not the only ones. There are many more if you explore. These are usually the ones which can be done easily by anyone, anywhere & anytime. List of 10 WODs to be performed by yourself.

  1. WOD 1

  2. 6 Rounds

  1. 10 Pushups

  2. 15 V-Ups

  3. 20 Jumping Air Squat

  4. WOD 2

  5. 16min AMRAP (As many rounds as possible)

  6. 10 Burpees

  7. 10 Pull-Ups

  8. 20 Lunges

  9. 20 Situps

  10. WOD 3

  11. 20 Minute EMOM (every minute on the minute)

  12. Minute 1: 15 Pushups

  13. Minute 2: 10 Pullups

  14. Minute 3: 15 Situps

  15. Minute 4: 20 Lunges

  16. WOD 4

  17. 1-2-3-4-5-6-7-8-9-10

  18. 10-9-8-7-6-5-4-3-2-1 (The top row is for Pullups, and the bottom row is for Burpees. Alternate until you finish at 10 Pullups and 1 Burpee—there is no rest!)

  1. Pullups

  2. Burpee + Tuck Jump

  3. WOD 5

  4. 10 Rounds

  5. 20 Mt. Climber

  6. 20 Situps

  7. 20 Air squat

  8. 20 Lunges

  9. WOD 6

  10. The Murph (break up the reps however you choose—I do 20 rounds of 5 pull-ups; 10 pushups; 15 air squats)

  11. 1-Mile Run

  12. 100 Pullups

  13. 200 Pushups

  14. 300 Air squat

  15. 1-Mile Run

  16. WOD 7

  17. 7min (AMRAP)

  1. 10 Air squat

  2. 10 V-ups

  3. 10 Burpee

  4. 3 Min rest

  5. 7min (AMRAP)

  6. 10 Lunges

  7. 10 Mt. Climber

  8. 10 Push ups

  9. WOD 8

  10. 16min (AMRAP)

  1. 8 Burpee

  2. 8 Pushup

  3. 16 Pull ups

  4. 16 Hanging Knee Tucks or situps

  5. WOD 9

  6. 20-Min (AMRAP)

  7. 21 Jumping Air Squats

  8. 15 Pushups

  9. 9 Burpee Pullups (Burpee down then grab pull-up bar)

  10. WOD 10

  11. 8 Rounds

  12. 10 Pushups

  13. 10 Air squat

  14. 10 Burpee

  15. 10 Air squat


These are the ones that take you to another level. These workout can be modified depending on your ability. I would not suggest you play Macho & get yourself repenting later on.

Go slow , Go Steady & Grow stronger…!

List of Brutal WOD:

  1. Filthy 50

  2. The Facts: A CrossFit staple, the Filthy 50 is a brutal series of taxing exercises that’s likely to seem endless if you’ve never done it before. The circuit includes 50 reps of 10 different exercises, all done as quickly as possible.

  3. 50 box jumps with a 24-inch box


  1. 50 jumping pullups

  2. 50 kettlebell swings

  3. 50 walking lunge steps

  4. 50 knees to elbows

  5. 50 reps of push press with 45 pounds

  6. 50 back extensions

  7. 50 wallballs using a 20-pound ball

  8. 50 burpees (dropping all the way to the floor)

  9. 50 double-unders.

  10. Challenge Time: 25 minutes

  1. Fran

  2. The Facts: Fran is a series of thrusters and pullups done as quickly as possible. This is a shorter WOD that includes three rounds,

  3. 21, 15 & 9 reps of each exercise respectively in each round. You can modify this WOD to your ability—the thruster can vary in weight and you can do jumping pullups as well.

  4. Challenge Time: 5 minutes, but this really depends on the size of the weights you use.

  1. Murph

  2. The Facts: Murph is pretty simple, but relentless:

  3. Run one mile

  4. 100 pullups

  5. 200 pushups

  6. 300 squats

  7. run another mile. The workout is named after Navy Lt. Michael Murphy, who was killed while serving in Afghanistan.

  8. Challenge Time: Go for 40 minutes or less, but up to 45 minutes is still strong.

  1. The Seven

  2. The Facts: Exercises are done as quickly as possible in a cycle for seven rounds. Each round includes:

  3. 7 handstand pushups

  4. 7 135-pound thrusters

  5. 7 knee-to-elbows

  6. 7 245-pound deadlifts

  7. 7 burpees

  8. 7 kettlebell swings

  9. 7 pullups.

  10. Challenge Time: According to Forster, a “monster” time would be 20 minutes. If you haven’t completed this WOD but are on your way, shoot for 35 to 40 minutes.