In the world of CrossFit®, WODs can take on infinite and varied forms: those defined “classical” can range from a few minutes up to an hour or more. This diversification of duration offers both competitors and class members la opportunity to develop a wide range of physical skills.
While it is true that, for time management reasons and to ensure a balanced training program, shorter or intermediate sessions are often preferred, this should never become an excuse to underestimate long exercises.
Therefore, in this article we will present a number of Long lasting WODs, some very challenging. Before undertaking any of these challenges, it's crucial to warm up properly (check out our warm-up tips).
Now, without further ado, let's look at the best long WODs in the world of CrossFit®!
Index
Murph
For time:
- Run 1,6 km
- 100 pull-ups
- 200 push-ups
- 300 squats
- Run 1,6 km
For some tips on how to best run this hero wod, read here.
Holleyman
30 rounds for time:
- 5 Wall ball (9 / 6 kg)
- 3 Handstand Push-Ups
- 1 Power Clean (100 / 70 kg)
Linda
10-9-8-7-6-5-4-3-2-1 reps, for time :
- Deadlift (1½ bodyweight)
- Bench Press (bodyweight)
- Clean (¾ bodyweight)
Use three different barbells and perform the movements in the order listed. Follow the “decreasing ladder” repetition scheme: 10 deadlift, 10 bench press, 10 clean, 9 deadlift, 9 bench press, 9 clean and so on, until you complete the last round.
The score is the total time taken to complete all repetitions.
Good times to complete the wod Linda:
- Beginner: 28-32 minutes
- Intermediate: 19-25 minutes
- Advanced: 14-17 minutes
- Elite: <13 minutes
Chelsea
EMOM 30 min:
- 5 Pull-up
- 10 Push-ups
- 15 Squats
The score is the number of rounds completed in 30 minutes, with the best possible score being 30 rounds. To be counted, rounds must be played every minute on the minute.
Barbara
5 rounds for time:
Complete 5 rounds in the written order as quickly as possible. After each set of 50 Air Squats, you must necessarily do a 3 minute rest. Time each set for reference and rhythm.
The score is the total time to complete all 5 rounds, including the rest (do not include the last 3 minute rest after the 5th round in the overall score!).
Good times for wod Barbara:
- Beginner: 50+ minutes
- Intermediate: 40-49 minutes
- Advanced: 30-39 minutes
- Elite: <29 minutes
Eva
5 rounds for time:
- run 800m
- 30 kettlebell swing (32 / 24 kg)
- 30 Pull-ups
Do 5 rounds in the written order as quickly as possible. The score is given by the time marked on the clock at the end of the last set of pull-ups.
Good times for wod Eva
- Beginner: 59-66 minutes
- Intermediate: 44-54 minutes
- Advanced: 35-39 minutes
- Elite: <32 minutes
Sixty rounds of Heaven
30 rounds per time
- 3 burpees
- 2 power cleans (60/45 kg)
- 1 ring muscle up
5 min rest then:
20 rounds for time:
- 3 burpee box jumps
- 2 thrusters (60 / 45 kg)
- 1HSPU
5 min rest then:
10 rounds for time:
Kong is the King
For time:
1 round of the King Kong WOD:
- 1 deadlift 205/145 kg
- 2 ring muscle ups
- 3 squat cleans 115/80 kg
- 4 handstand push-ups
80/60 cal Assault bike
** Every 30 seconds: 4 DB box step overs **
3-5 min rest then:
For time:
1 round of the King Kong WOD:
- 1 deadlift 205/145 kg
- 2 ring muscle ups
- 3 squat cleans 115/80 kg
- 4 handstand push-ups
** Every 30 seconds: 4 toes to bar **
3-5 min rest then:
For time:
1 round of the King Kong WOD:
- 1 deadlift 205/145 kg
- 2 ring muscle ups
- 3 squat cleans 115/80 kg
- 4 handstand push-ups
80 box jumps
**Every 30 seconds: 4 burpees**
Filtery 150
For time:
- 50 Box Jumps
- 50 Jumping Pull-Ups
- 50 Kettlebell Swings 24/16 kg
- 50 Walking Lunge Steps
- 50 Knees-to-Elbows
- 50 Push Presses 30/25 kg
- 50 Back Extensions
- 50 Wall Balls 9/7 kg
- 50 Burpees
- 50 Double Unders
Mikko's triangle
EMOM 40 minutes:
- 1 minmax cal Row
- 1 min max cal SkiErg
- 1 min max cal Assault Bike
- 1 mins rest
Set a calorie goal and complete that number of calories every minute throughout the workout (39 minutes not counting the last minute of rest).
A common goal for Rx athletes is 20 calories per minute for each station.
The score is the total number of calories completed (for example, if you do 20 calories per minute, you will complete 600 total calories for the entire workout).