AMRAP: 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.