As many rounds as possible (AMRAP) in 20 minutes — 5 handstand push-ups, 10 pistols (alternating legs), 15 pull-ups
What is the Mary WOD?
The Mary WOD is one of the Crossfit Girl WODs. Athletes have 20 minutes to complete as many rounds as they can (AMRAP) of 5 handstand push-ups, 10 pistols (alternating legs) and 15 pull-ups. Mary is a Crossfit benchmark WOD used to assess an athlete’s progress over time.
The Mary WOD is formed of three bodyweight movements – handstand push-ups, pistols and pull-ups – so it may be less daunting than some of the other workouts, however, handstand push-ups and pistols both require a high level of strength and balance, while the 20-minute duration is a significant endurance test.
There are scale options for all three movements. For handstand push-ups: using a mat and/or a plate for the handstand push-up, piked push-ups on a box or regular push-ups. Alternatively, you can perform a push press or dumbbell shoulder press to simulate the handstand push-up movement. For pistols: pistols with a counterweight, pistol to a box or pistol with band support. For pull-ups: banded pull-ups, jumping pull-ups and ring row.
Tips for the Mary WOD
- Manage your pace sensibly. This is an endurance WOD.
- Break the reps up as you tire, e.g. split the 15 pull-ups into 3×5.
- Scale the movements if required.
Mary WOD Videos
See how to do the Mary WOD with the following videos and get inspiration from elite Crossfit athletes.
Kenneth Cutrer does the Mary WOD, completing 10 rounds and 10 reps.
Jacob Heppner performs a chest-to-bar version of the Mary workout.
CrossFit Flagstaff provides a demonstration of the Mary WOD.