100 Best WOD List with PDF (HERO, Benchmark, AMRAP)

In our series of workout lists, I’ve added a comprehensive list of functional workouts (WOD) for you.

Functional training involves various exercises, from calisthenics and plyometric to weightlifting and isometric.

The combination of myriad workouts improves strength, balance, flexibility, and endurance and helps you shape your physique.

In this article, I’ve compiled 100 workouts of the day (WOD) and made a list based on the type and difficulty level.

Whether you want to get in shape, enhance your athletic performance, or feel strong and active, you can integrate these functional workouts into your training program to take your fitness to the next level.

Brief summary of the most popular WOD names:

  • Hero WOD List
  • Benchmark WOD Workouts
  • AMRAP WOD List

50 Best Hero WOD List

Best Hero WOD

In this list, I’ll share fifty best Hero WODs to pay tribute to those heroes who have been martyred during their duties.

There are myriad heroes, but including the names of all can make this list lengthy. That’s why So I’ll share some of them here.

1. Murph

  • 1 mile Run
  • 100 Pull-Ups
  • 200 Push-Ups
  • 300 Air Squats
  • 1 mile Run

2. Michael

3. Zachary Tellier

  • 10 Burpees
  • 25 Push-Ups
  • 10 Burpees
  • 25 Push-Ups
  • 50 Lunges
  • 10 Burpees
  • 25 Push-Ups
  • 50 Lunges
  • 100 Sit-Ups
  • 10 Burpees
  • 25 Push-Ups
  • 50 Lunges
  • 100 Sit-Ups
  • 150 Air Squats

4. The Seven

  • 7 Handstand Push-Ups
  • 7 Thrusters
  • 7 Knees-to-Elbows
  • 7 Deadlifts
  • 7 Burpees
  • 7 Kettlebell Swings
  • 7 Pull-Ups

Do Seven Rounds with as little rest between them as possible

5. Holleyman

Do 30 Rounds as fast as possible

6. Bert

Do all workouts as fast as possible

  • 50 Burpees
  • 400 meter Run
  • 100 Push-Ups
  • 400 meter Run
  • 150 Walking Lunges
  • 400 meter Run
  • 200 Air Squats
  • 400 meter Run
  • 150 Walking Lunges
  • 400 meter Run
  • 100 Push-Ups
  • 400 meter Run
  • 50 Burpees

7. Daniel

  • 50 Pull-ups
  • 400-meter run
  • 95-pound Thruster, 21 reps
  • 800-meter run
  • 95-pound Thruster, 21 reps
  • 400-meter run
  • 50 Pull-ups

Complete as quickly as possible

8. Josh

  • 21 Overhead squat (95/65 pounds)
  • 42 Pull-ups
  • 15 Overhead squats (95/65 pounds)
  • 30 Pull-ups
  • 9 Overhead squats (95/65 pounds)
  • 18 Pull-ups

Do it as fast as possible

9. Jason

For time:

  • 100 Squats
  • 5 Muscle-ups
  • 75 Squats
  • 10 Muscle-ups
  • 50 Squats
  • 15 Muscle-ups
  • 25 Squats
  • 20 Muscle-ups

10. Badger

Do three rounds for time:

  • 30 Squat clean (95/65 pounds)
  • 30 Pull-ups
  • Run 800 meter

11. Joshie

Do three rounds for time:

  • 21 Dumbbell Snatch with Right arm (40/25 pounds)
  • 21 L Pull-ups
  • 21 Dumbbell Snatch with Left-arm (40/25 pounds)
  • 21 L Pull-ups

12. Griff

For time:

  • Run 800 meters
  • Run 400 meters backward
  • Run 800 meters
  • Run 400 meters backward

13. The Ryan

Five rounds for time:

  • 7 Muscle-ups
  • 21 Burpees

14. Mr. Joshua

Five rounds for time of:

  • Run 400 meters
  • 30 Glute-ham sit-ups
  • 250-pound Deadlift, 15 reps

15. The Danny

  • 30 Box Jump (24/20 in)
  • 20 Push Press (115/75 pounds)
  • 30 Pull-ups

16. The Hansen

Five rounds for time of:

  • 30 Kettlebell Swing (16/24 kg)
  • 30 Burpees
  • 30 GHD Sit-ups

17. The Stephen

Reverse Ladder 30-25-20-15-10-5

  • GHD sit-up
  • Back extension
  • Knees to elbow
  • Stiff-legged deadlift (95/65 pounds)

18. Garrett

Three rounds for time of:

  • 75 Squats
  • 25 Ring Handstand Push-ups
  • 25 L-pull-ups

19. War Frank

Three rounds for time of:

20. Lumberjack 20

Complete as quickly as possible

  • 20 Deadlifts (275lbs)
  • Run 400m
  • 20 KB swings (2pood)
  • Run 400m
  • 20 Overhead Squats (115lbs)
  • Run 400m
  • 20 Burpees
  • Run 400m
  • 20 Pullups (Chest to Bar)
  • Run 400m
  • 20 Box jumps (24″)
  • Run 400m
  • 20 DB Squat Cleans (45lbs each)
  • Run 400m

21. Paul

Five rounds for time of:

  • 50 Double unders
  • 35 Knees to elbows
  • 20 yards Overhead Walk with 185/135 pounds

22. Nutts

For time:

  • 10 Handstand push-ups
  • 15 Deadlift (250/175 pounds)
  • 25 Box jumps (24/20 in)
  • 50 Pull-ups
  • 100 Wallball shots (20/14 pounds)
  • 200 Double-unders
  • 400 meters run with a 45/35 lbs plate

23. Arnie

Do it as fast as you can.

Use 32kg/70lb Kettlebell if you’re a man and 24kg/53lb if you’re a woman.

  • 21 Turkish get-ups with the Right arm
  • 50 KB Swings
  • 21 Overhead squats
  • 50 Kettlebell Swings
  • 21 Overhead squats
  • 50 KB Swings
  • 21 Turkish get-ups with the Left arm

24. Hammer

Complete five rounds with a 90-second rest between rounds.

  • 5 Power clean (135/95 pounds)
  • 10 Front squat (135/95 pounds)
  • 5 Jerk (135/95 pounds)
  • 20 Pull-ups

25. Adambrown

Two rounds for time of:

  • 24 Deadlift with 295/205 pound
  • 24 Box jumps (24/20 in)
  • 24 Wallball shots with a 20/14 pound ball
  • 24 Bench Press with 195-pound
  • 24 Box jumps (24/20 in)
  • 24 Wallball shots with a 20/14 pound ball
  • 24 Clean with 145/100 pound

26. Bradley

Complete 10 rounds with as little rest as possible between them.

  • Sprint 100 meters
  • 10 Pull-ups
  • Sprint 100 meters
  • 10 Burpees

27. Hamilton

Do three rounds for the time of:

  • 1000 meters Rowing
  • 50 Push-ups
  • 1000 meters Run
  • 50 Pull-ups

28. Santiago

Complete Seven rounds as fast as possible:

  • 18 Dumbbell hang squat clean (35/25 lb)
  • 18 Pull-ups
  • 10 Power clean (135/95 lb)
  • 10 Handstand push-ups

29. Bradshaw

  • 3 Handstand push-ups
  • 6 Deadlift (225/155 lb) 
  • 12 Pull-ups
  • 24 Double-unders
  • Repeat All For 10 Rounds

30. Ralph

  • 8 Deadlift (250/175 lb)
  • 16 Burpees
  • Rope climb, 3 ascents (15 ft)
  • 600 meters Run
  • Repeat four Rounds

31. Loredo

It’s a bodyweight WOD.

  • 24 Squats
  • 24 Push-ups
  • 24 Walking lunge steps
  • 400 meters Run
  • Do Six Rounds

32. Omar

Do as fast as possible:

  • 10 Barbell Thrusters (95/65 lb)
  • 15 Bar-facing burpees
  • 10 Barbell Thrusters (95/65 lb)
  • 25 Bar-facing burpees
  • Barbell Thrusters (95/65 lb)
  • 35 Bar-facing Burpees

33. Randy

  • 75 Power Snatches (75/55 lb)
  • Perform as quickly as possible.

34. Erin

  • 15 DB Split Cleans (40/30 lb)
  • 21 Pull-Ups
  • Five rounds for time.

35. Tyler

  • 7 Muscle-Ups
  • 21 Sumo-Deadlift High-Pulls (95/65 lb)
  • Perform five rounds at your own pace.

36. Jerry

  • 1 mile Run
  • 2,000 meter Row
  • 1 mile Run
  • Complete as fast as possible.

37. Luce

  • 1,000 meter Run
  • 10 Muscle-Ups
  • 100 Air Squats
  • Three rounds for time.
  • Put on a Weight Vest (20/14 lb)

38. Roy

  • 15 Deadlifts (225/155 lb)
  • 20 Box Jumps (24/20 in)
  • 25 Pull-Ups
  • Perform five rounds for time.

39. Helton

  • 800 meter Run
  • 30 Dumbbell Squat Cleans (2×50/35 lb)
  • 30 Burpees
  • Three rounds for time.

40. Forrest

  • 20 L-Pull-Ups
  • 30 Toes-to-Bars
  • 40 Burpees
  • 800 meter Run
  • Repeat three times.

41. Bulger

  • 150 Meter Run
  • 7 Chest-to-Bar Pull-Ups
  • 7 Front Squats (135/95 lbs)
  • 7 Handstand Push-Ups
  • Perform ten rounds for time.

42. Brenton

  • 100 foot Bear Crawl
  • 100 foot Standing Broad-Jumps
  • Perform 3 Burpees after every 5 Broad-Jumps
  • Five rounds for time.

43. Collin

  • 400 meter Sandbag Carry (50/40 lb)
  • 12 Push Presses (115/75 lbs)
  • 12 Box Jumps (24/20 in)
  • 12 Sumo Deadlift High-Pulls (95/65 lb)
  • Six rounds for time.

44. Bull

  • 200 Double-Unders
  • 50 Overhead Squats (135/95 lb)
  • 50 Pull-Ups
  • 1 mile Run
  • Perform two rounds for time.

45. Wittman

  • 15 Kettlebell Swings (1.5/1 pood)
  • 15 Power Cleans (95/65 lb)
  • 15 Box Jumps (24/20 in)
  • Seven rounds for time.

46. McCluskey

  • 9 Muscle-Ups
  • 15 Burpee Pull-Ups
  • 21 Pull-Ups
  • 800 meter Run
  • Perform three rounds for time.

47. Wilmot

  • 50 Air Squats
  • 25 Ring Dips
  • Six rounds for time.

48. Small

  • 1,000 meter Row
  • 50 Burpees
  • 50 Box Jumps (24/20 in)
  • 800 meter Run
  • Three rounds for time

49. Morrison

  • Wall Ball Shots (20/14 lb)
  • Box Jumps (24/20 in)
  • Kettlebell Swings (1.5/1 pood)
  • 50-40-30-20-10 reps for time

50. Ricky

  • 10 Pull-Ups
  • 5 Dumbbell Deadlifts (75/55 lb)
  • 8 Push-Presses (135/95 lb)
  • AMRAP in 20 minutes

Download The Hero WODs PDF


30 Best Benchmark WODs List

Best Benchmark WODs

1. Fran

  • Thrusters and Pull-Ups

Do three rounds of 21-15-9 reps as fast as possible

2. The Longest Mile

  • 10 Burpees
  • 100 meter Run
  • 10 Air Squats
  • 100 meter Run
  • 10 Push-Ups
  • 100 meter Run
  • 10 Sit-Ups
  • 100 meter Run

Repeat All For four Rounds

3. Fat Amy

Do each exercise as fast as possible

  • 50 Air Squats
  • 10 Burpees
  • 40 Sit-Ups
  • 10 Burpees
  • 30 Lunges
  • 10 Burpees
  • 20 Kettlebell Swings
  • 10 Burpees
  • 10 meters Bear Crawl
  • 10 Burpees
  • 20 Kettlebell Swings
  • 10 Burpees
  • 30 Lunges
  • 10 Burpees
  • 40 Sit-Ups
  • 10 Burpees
  • 50 Air Squats

4. Chelsea

EMOM for 30 minutes

  • 5 Pull-Ups
  • 10 Push-Ups
  • 15 Air Squats

5. Annie

Perform double unders and sit-ups
50 – 40 – 30 – 20 – 10 reps (in a descending ladder)

6. Eva

  • 800 meters Run
  • 30 KB swings (2/1.5 pood)
  • 30 Pullups
  • Repeat For 5 Rounds

7. Nancy

  • 400 meters Run
  • 15 Overhead Squats with 95/65 pounds
  • Repeat For 5 Rounds

8. Kelly

  • Run 400m
  • 30 Box Jumps 20/24 in
  • 30 Wall Balls 20/14 lbs.
  • Do 5 Rounds with 3 minutes rest between them.

9. Barbara

  • 5 Rounds For Time:
  • 20 Pull-ups
  • 30 Push-ups
  • 40 Sit-ups
  • 50 Squats

9. Diane

Perform Deadlift with 225lbs and Handstand Push-ups
50 – 40 – 30 – 20 – 10 reps (in a descending ladder)

10. Jackie

  • 1000 meters Rowing
  • 50 Thruster with 45/35 lbs.
  • 30 Pull Ups

11. Elizabeth

Perform Clean with 225lbs and Ring Dips
50 – 40 – 30 – 20 – 10 reps (in a descending ladder)

12. Marguerita

  • 1 Burpee
  • 1 Push-Up
  • 1 Jumping-Jack
  • 1 Sit-Up
  • 1 Handstand

Complete 50 rounds for time

13. Karen

150 Wall Balls 20/14 lbs, 9-10 ft

14. Bear Complex

Perform one rep of the exercises below seven times without dropping or leaving the bar on the ground to complete one complex. And do a total of five complexes.

  • Power clean
  • Front Squat
  • Push Press
  • Back Squat
  • Push Press

15. Helen

  • Run 400 meters
  • 21 Kettle Bell Swings with 1.5/1 pood
  • 12 Pull-ups
  • Repeat for three Rounds

16. Grace

  • 30 Clean and Jerk with 135/95 lbs

17. Filthy Fifty

  • 50 Box Jumps (24/20 in)
  • 50 Jumping Pull-Ups
  • 50 Kettlebell Swings (.75/1 pood)
  • 50 Walking Lunges
  • 50 Knees-to-Elbows
  • 50 Push Presses with 45/35 lbs.
  • 50 Back Extensions
  • 50 Wall Ball Shots with 20/14 lbs.
  • 50 Burpees
  • 50 Double-Unders

18. Angie

For time:

  • 100 Pull-Ups
  • 100 Push-Ups
  • 100 Sit-Ups
  • 100 Air Squats

19. Grettel

  • 3 Clean-and-Jerks with 135/95 lbs.
  • 3 Bar Over Burpees
  • Repeat 10 times

20. Isabel

Do 30 Snatches with 135/95 lbs. as fast as you can

21. Cooper

  • 10 Burpees
  • 10 Air Squats
  • 10 Push-Ups
  • 10 Sit-Ups
  • Complete 10 rounds with as little rest as possible between sets.

22. Dirty Thirty

Do the following exercises as fast as possible:

  • 30 Box Jumps (24/20 in)
  • 30 Jumping Pull-Ups
  • 30 Kettlebell Swings with 35 lbs.
  • 30 Lunges
  • 30 Knees-to-Elbows
  • 30 Push Presses 45/35 lbs.
  • 30 Back Extensions
  • 30 Wall Ball Shots 20/14 lbs.
  • 30 Burpees
  • 30 Double-Unders

23. Baseline

Do the below exercises as fast as possible:

  • 500 meter Row
  • 40 Air Squats
  • 30 Sit-Ups
  • 20 Push-Ups
  • 10 Pull-Ups

24. Ellen

  • 20 Burpees
  • 21 Alternating Dumbbell Snatches with 50 lbs.
  • 12 Dumbbell Thrusters 35 lbs.
  • Complete three rounds

25. Amanda

  • Perform 9 – 7– 5 reps muscle-ups and squat Snatches (in a descending ladder)

26. Nasty Girls

  • 50 Air Squats
  • 7 Muscle-Ups
  • 10 Hang Power Cleans with 95-135 lbs.
  • Complete three rounds

27. Christine

  • 500 meter Row
  • 12 Deadlifts
  • 21 Box Jumps
  • Repeat three times

28. King Kong

  • 1 Deadlift with 320-455 lbs.
  • 2 Muscle-Ups
  • 3 Squat Cleans with 175-250 lbs.
  • 4 Handstand Push Ups
  • Repeat three times

29. Betty

  • 12 Push Presses with 95-135 lbs
  • 20 Box Jumps (24/20 in)
  • Complete five rounds

30. Nicole

  • 400 meter Run
  • Pull-Ups till Failure
  • Perform as many rounds as possible in twenty minutes.

Download The Benchmark WODs List PDF


25 Best AMRAP Workouts List

Best AMRAP Workouts
  1. Cindy
    • 5 Pull Ups
    • 10 Push Ups
    • 15 Squats
    • Duration: 20 minutes
  2. Nate
    • 2 Muscle-ups
    • 4 Handstand Push-ups
    • 8 Kettlebell swings
    • Duration: 30 minutes
  3. McGhee
    • 5 Deadlifts with 275 lbs
    • 13 Push-ups
    • 9 Box jumps
    • Duration: 30 minutes
  4. Johnson
    • 9 Deadlift with 245 lbs
    • 8 Muscle-ups
    • 9 Squat clean with 155-pound lbs
    • Duration: 20 minutes
  5. Mary
    • 5 Handstand Push-ups
    • 10 Pistol Squats
    • 15 Pull-ups
    • Duration: 20 minutes
  6. The Chief
    • AMRAP in 3 minutes
    • 3 Power Cleans (135/95 lbs)
    • 6 Push-Ups
    • 9 Air Squats
    • Repeat 5 times
  7. The Incredible Hulk
    • 5 Deadlifts with 75-115 lbs
    • 5 Hang Power Cleans with 75-115 lbs
    • 5 Front Squats with 75-115 lbs
    • 5 Push Press with 75-115 lbs
    • 5 Back Squat with 75-115 lbs
    • Duration: 20 minutes
  8. The Ghost
    • 1 minute of Rowing
    • 1 minute of Burpees
    • 1 minute of Double-Unders
    • 1 minute Rest
    • Duration: 23 minutes
  9. Jack
    • 10 Push Presses with 85-115 lbs
    • 10 Kettlebell Swings
    • 10 Box Jumps
    • Duration: 20 minutes
  10. Phantom
    • Do AMRAP in 30 minutes with a partner
    • 1 mile Run (together)
    • Then, AMRAP in the remaining time of:
    • 27 Push-Ups
    • 20 Deadlifts (315/205 lb)
  11. Artie
    • 5 Pull-Ups
    • 10 Push-Ups
    • 15 Squats
    • 5 Pull-Ups
    • 10 Thrusters with 65-95 lbs
    • Duration: 20 minutes
  12. Marston
    • 1 Deadlift with 285-405 lbs
    • 10 Toes-to-Bar
    • 15 Bar Facing Burpees
    • Duration: 20 minutes
  13. Rankel
    • 6 Deadlifts with 155-225 lbs
    • 7 Burpee Pull-Ups
    • 10 Kettlebell Swings (2/1.5 pood)
    • 200 meters Run
    • Duration: 20 minutes
  14. Laura
    • Do AMRAP in 21 minutes with a partner:
    • 30 calorie Row
    • 20 Burpees Over Rower
    • 10 Power Cleans (155/105 lb)
  15. Zimmerman
    • 11 Chest-to-Bar Pull-Ups
    • 2 Deadlifts with 205-315 lbs
    • 10 Handstand Push-ups
    • Duration: 25 minutes
  16. Rahoi
    • Do AMRAP in 12 minutes:
    • 12 Box Jumps 20-24 inches
    • 6 Thrusters with 65-95 lbs
    • 6 Bar Facing Burpees
  17. Oscar
    • 9 Devil Presses (2×40/25 lb)
    • 20 Alternating Dumbbell Lunges (2×40/25 lb)
    • 9 Dumbbell Push Presses (2×40/25 lb)
    • 20 Sit-Ups
    • Duration: 23 minutes
  18. Heidi
    • 23 Air Squats
    • 23 Push-Ups
    • 23 Kettlebell Swings with 16-24 kg KB
    • 23 Jumping Lunges
    • 23 Sit-Ups
    • 23 Box Jumps on 20-24 20 inches box
    • Duration: 23 minutes
  19. Runyan
    • 21 Bar Over Burpees
    • 7 Deadlifts with 1.5x of your body weight
    • 10 Pull-Ups
    • Duration: 24 minutes
  20. Jenkins
    • Do AMRAP in 40 minutes with a partner:
    • 50 Burpees
    • 400 meter Run
    • 50 Kettlebell Swings with 16-24 kg KB
    • 400 meter Run
    • 50 Pull-Ups
    • 400 meter Run
    • 50 Push-Ups
    • 400 meter Run
  21. Dork
    • 33 calorie Row
    • 15 Deadlifts with 155-255 lbs
    • 4 Rope Climbs
    • Duration: 20 minutes
  22. Jenny
    • 20 Overhead Squats with 45 lbs
    • 20 Back Squats with 45 lbs bar
    • 400 meter Run
    • Duration: 20 minutes
  23. Armistice
    • 11 Power Cleans with 95-135 lbs
    • 11 Burpees Over the Bar
    • 19 Deadlifts with 95-135 lbs
    • 18 Pull-Ups
    • Duration: 11 minutes
  24. Tyrant 22
    • 22 Deadlifts 275/185 lb)
    • 22 Wall Ball Shots (20/14 lb)
    • 22 Toes-to-Bars
    • 22 Hand Release Push-Ups
    • Duration: 22 minutes
  25. Havana
    • 150 Double-Unders
    • 50 Push-Ups
    • 15 Power Cleans with 125-185 lbs
    • Duration: 25 minutes

Get The AMRAP Workouts PDF

List of WODs According to Difficulty

Beginner-IntermediateIntermediate-AdvancedAdvanced-Elite
FranHolleymanMurph
MichaelChelseaZachary Tellier
RyanBadgerFat Amy
DannyJoshBert
JackieJasonThe Seven
BadgerMr. JoshuaJohnson
GriffStephenDaniel
BradleyGarrettJoshie
Nasty GirlsWar FrankLumberjack 20
HansenPaulNutts
HamiltonArnieAdambrown
RalphHammerMarguerita
LoredoSantiagoBear Complex
OmarBradshawFilthy Fifty
The Longest MileBarbaraDirty Thirty
AnnieDianeNate
EvaElizabethMary
NancyHelenThe Incredible Hulk
KellyAngieZimmerman
JackieCooperHeidi
GraceKing KongJenkins
KarenCindyDork
EllenMcGheeJenny
AmandaThe ChiefArmistice
BaselineThe GhostTyrant 22
ChristineJackHavana
BettyPhantomSmall
ArtieMarstonMcCluskey
RahoiRankel Collin
RandyLaura Bulger
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Author
Murshid Akram
I'm an online personal trainer, fitness blogger, and fitness enthusiast. I love researching and writing about exercise and nutrition. I share science-based, practical, and logical information that can help you achieve your desired fitness goal.
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