WodBase

Advanced

Workouts requiring advanced gymnastics skills or heavy lifting. For experienced athletes seeking a challenge.

Amanda
For Time
9-7-5 reps for time

Muscle-ups • Squat Snatches (135/95 lb)

Candy
Rounds
5 rounds for time

20 Pull-ups • 40 Push-ups • 60 Squats

Diane
For Time
21-15-9 reps for time

Deadlifts (225/155 lb) • Handstand Push-ups

Haley
For Time
100 Snatches for time

Snatch (135/95 lb)

Kalsu
For Time
100 Thrusters for time with EMOM burpee penalty

Thrusters (135/95 lb) • Burpees (5 at the start of each minute)

Linda
For Time
10-9-8-7-6-5-4-3-2-1 reps for time

Deadlifts (1.5x bodyweight) • Bench Press (bodyweight) • Cleans (0.75x bodyweight)

Maggie
Rounds
5 rounds for time

20 Handstand Push-ups • 40 Pistols (alternating) • 60 Pull-ups

Mary
AMRAP
AMRAP 20 minutes

5 Handstand Push-ups • 10 Pistols (alternating) • 15 Pull-ups

Nasty Girls
Rounds
3 rounds for time

50 Air Squats • 7 Muscle-ups • 10 Hang Power Cleans (135/95 lb)

Nate
AMRAP
20-minute AMRAP

2 Muscle-ups • 4 Handstand Push-ups • 8 Kettlebell Swings (70/53 lb)

The Seven
For Time
7 rounds for time

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

Frequently Asked Questions