Benchmark WOD'lar
Rx yükler kg cinsinden, hedef uyaran ve ölçekleme. Popüler antrenmanlarda yaklaşık hedef süreler.
The Girls
Kadın isimli klasik benchmark'lar. Kısa, yoğun, ölçülebilir.
20 antrenman- Fran21-15-9 reps for time: Thrusters (43/29 kg — 95/65 lb) Pull-ups
- GraceFor time: 30 Clean and Jerks (61/43 kg — 135/95 lb)
- IsabelFor time: 30 Snatches (61/43 kg — 135/95 lb)
- Helen3 rounds for time: 400 m Run 21 Kettlebell Swings (24/16 kg — 1.5/1 pood, 53/35 lb) 12 Pull-ups
- CindyAMRAP in 20 minutes: 5 Pull-ups 10 Push-ups 15 Air Squats
- MaryAMRAP in 20 minutes: 5 Handstand Push-ups 10 Pistols (alternating legs) 15 Pull-ups
- Annie50-40-30-20-10 reps for time: Double-unders Sit-ups
- AngieFor time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Air Squats (Complete all reps of each movement before moving on.)
- Barbara5 rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Air Squats Rest 3 minutes between rounds
- ChelseaEvery minute on the minute for 30 minutes: 5 Pull-ups 10 Push-ups 15 Air Squats
- Diane21-15-9 reps for time: Deadlifts (102/70 kg — 225/155 lb) Handstand Push-ups
- Elizabeth21-15-9 reps for time: Cleans (61/43 kg — 135/95 lb) Ring Dips
- JackieFor time: 1,000 m Row 50 Thrusters (20/16 kg bar — 45/35 lb) 30 Pull-ups
- KarenFor time: 150 Wall Ball Shots (9/6 kg — 20/14 lb, 10/9 ft target)
- Kelly5 rounds for time: 400 m Run 30 Box Jumps (61/51 cm — 24/20 in) 30 Wall Ball Shots (9/6 kg — 20/14 lb)
- Linda10-9-8-7-6-5-4-3-2-1 reps for time: Deadlift (1.5× bodyweight) Bench Press (1× bodyweight) Clean (0.75× bodyweight)
- Nancy5 rounds for time: 400 m Run 15 Overhead Squats (43/29 kg — 95/65 lb)
- NicoleAMRAP in 20 minutes: 400 m Run Max rep Pull-ups (Score = total pull-ups)
- Amanda9-7-5 reps for time: Muscle-ups Squat Snatches (61/43 kg — 135/95 lb)
- Eva5 rounds for time: 800 m Run 30 Kettlebell Swings (32/24 kg — 2/1.5 pood, 72/53 lb) 30 Pull-ups
Hero WOD'lar
Görev başında hayatını kaybeden askerler ve görevliler anısına. Uzun ve ağır.
20 antrenman- MurphFor time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1 mile Run Wear a weight vest (9/6 kg — 20/14 lb). Partition the pull-ups, push-ups and squats as needed.
- DT5 rounds for time: 12 Deadlifts (70/48 kg — 155/105 lb) 9 Hang Power Cleans (70/48 kg — 155/105 lb) 6 Push Jerks (70/48 kg — 155/105 lb)
- JT21-15-9 reps for time: Handstand Push-ups Ring Dips Push-ups
- Michael3 rounds for time: 800 m Run 50 Back Extensions 50 Sit-ups
- DanielFor time: 50 Pull-ups 400 m Run 21 Thrusters (43/29 kg — 95/65 lb) 800 m Run 21 Thrusters (43/29 kg — 95/65 lb) 400 m Run 50 Pull-ups
- JoshFor time: 21 Overhead Squats (43/29 kg — 95/65 lb) 42 Pull-ups 15 Overhead Squats (43/29 kg — 95/65 lb) 30 Pull-ups 9 Overhead Squats (43/29 kg — 95/65 lb) 18 Pull-ups
- RandyFor time: 75 Power Snatches (34/25 kg — 75/55 lb)
- Badger3 rounds for time: 30 Squat Cleans (43/29 kg — 95/65 lb) 30 Pull-ups 800 m Run
- NateAMRAP in 20 minutes: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings (32/24 kg — 2/1.5 pood, 70/53 lb)
- GlenFor time: 30 Clean and Jerks (61/43 kg — 135/95 lb) 1 mile Run 10 Rope Climbs (4.6 m — 15 ft) 1 mile Run 100 Burpees
- The Seven7 rounds for time: 7 Handstand Push-ups 7 Thrusters (61/43 kg — 135/95 lb) 7 Knees-to-Elbows 7 Deadlifts (111/75 kg — 245/165 lb) 7 Burpees 7 Kettlebell Swings (32/24 kg — 2/1.5 pood, 70/53 lb) 7 Pull-ups
- Chad (CHAD1000X)For time: 1,000 Box Step-ups (51 cm — 20 in box) Wear a ruck/pack (20/16 kg — 45/35 lb)
- Holleyman30 rounds for time: 5 Wall Ball Shots (9/6 kg — 20/14 lb, 10/9 ft) 3 Handstand Push-ups 1 Power Clean (102/70 kg — 225/155 lb)
- HidalgoFor time: 2 mile Run Rest 2 minutes 20 Squat Cleans (61/43 kg — 135/95 lb) 20 Box Jumps (61/51 cm — 24/20 in) 20 Overhead Walking Lunges (20/11 kg plate — 45/25 lb) 20 Box Jumps (61/51 cm — 24/20 in) 20 Squat Cleans (61/43 kg — 135/95 lb) Rest 2 minutes 2 mile Run If you have a 9 kg (20 lb) vest or body armor, wear it.
- Lumberjack 20For time: 20 Deadlifts (125/84 kg — 275/185 lb) 400 m Run 20 Kettlebell Swings (32/24 kg — 2/1.5 pood, 70/53 lb) 400 m Run 20 Overhead Squats (52/34 kg — 115/75 lb) 400 m Run 20 Burpees 400 m Run 20 Chest-to-Bar Pull-ups 400 m Run 20 Box Jumps (61/51 cm — 24/20 in) 400 m Run 20 Dumbbell Squat Cleans (2×20/16 kg — 45/35 lb) 400 m Run
- McGheeAMRAP in 30 minutes: 5 Deadlifts (125/84 kg — 275/185 lb) 13 Push-ups 9 Box Jumps (61/51 cm — 24/20 in)
- Tommy VFor time: 21 Thrusters (52/34 kg — 115/75 lb) 12 Rope Climbs (4.6 m — 15 ft) 15 Thrusters (52/34 kg — 115/75 lb) 9 Rope Climbs (4.6 m — 15 ft) 9 Thrusters (52/34 kg — 115/75 lb) 6 Rope Climbs (4.6 m — 15 ft)
- Whitten5 rounds for time: 22 Kettlebell Swings (32/24 kg — 72/53 lb) 22 Box Jumps (61/51 cm — 24/20 in) 400 m Run 22 Burpees 22 Wall Ball Shots (9/6 kg — 20/14 lb, 10/9 ft)
- Wittman7 rounds for time: 15 Kettlebell Swings (24/16 kg — 1.5/1 pood, 53/35 lb) 15 Power Cleans (43/29 kg — 95/65 lb) 15 Box Jumps (61/51 cm — 24/20 in)
- ZimmermanAMRAP in 25 minutes: 11 Chest-to-Bar Pull-ups 2 Deadlifts (143/93 kg — 315/205 lb) 10 Handstand Push-ups
Diğer benchmark'lar
Fight Gone Bad, Filthy Fifty, CrossFit Total ve diğerleri.
5 antrenman- Fight Gone Bad3 rounds for total reps. 1 minute at each station, 1 minute rest after each round: Wall Ball Shots (9/6 kg — 20/14 lb, 10/9 ft) Sumo Deadlift High-Pulls (34/25 kg — 75/55 lb) Box Jumps (51 cm — 20 in) Push Press (34/25 kg — 75/55 lb) Row (calories) Rest 1 minute
- Filthy FiftyFor time: 50 Box Jumps (61/51 cm — 24/20 in) 50 Jumping Pull-ups 50 Kettlebell Swings (16/12 kg — 1/0.75 pood, 35/26 lb) 50 Walking Lunge Steps 50 Knees-to-Elbows 50 Push Presses (20/16 kg — 45/35 lb) 50 Back Extensions 50 Wall Ball Shots (9/6 kg — 20/14 lb) 50 Burpees 50 Double-unders
- Tabata Something Else32 intervals of 20 seconds work / 10 seconds rest, no rest between movements: Intervals 1-8: Pull-ups Intervals 9-16: Push-ups Intervals 17-24: Sit-ups Intervals 25-32: Air Squats Score = total reps from all 32 intervals
- BaselineFor time: 500 m Row 40 Air Squats 30 Sit-ups 20 Push-ups 10 Pull-ups
- CrossFit TotalSum of the best of 3 attempts at each lift (complete all attempts at one lift before moving on): Back Squat 1 rep Shoulder Press 1 rep Deadlift 1 rep Score = Back Squat + Press + Deadlift
Bu filtrede benchmark yok.