Meet the Girls: 5 Elite Crossfit® Benchmark Bodyweight WODs

Are you looking for a way to test your strength and endurance while ditching the weights? Check out these 5 benchmark bodyweight WODs (workout of the day)!  You can do them anywhere, anytime, and they'll always give you something challenging. So let's meet 'the girls' of Crossfit®, shall we?

 Benchmark Bodyweight WOD #1 BARBARA

A challenge that's sure to test your physical abilities. Prepare yourself for five rounds of pull-ups, push-ups, sit-ups and squats, with a three-minute rest between rounds.

Try to break up the reps and scale as needed (see below). As a reference point, elite-level CrossFitters manage to finish this benchmark bodyweight WOD within 20 minutes or less. 

 

How To Scale ‘Barbara’

  • Scaling Pull-Ups: Banded pull-ups, jumping pull-ups, ring rows
  • Scaling Push-Ups: Knee push-ups, incline box push-ups, bench pull-ups
  • Scaling Sit-Ups: plank holds, plank taps, mountain climbers
  • Scaling Squats: Box squats, elevated med ball squats

 Benchmark Bodyweight WOD #2 CHELSEA

This challenging workout will put your strength and stamina to the test.

That being said, it’s a race against the clock, seeing that each set of the three movements needs to be completed within the minute (every minute on the minute = EMOM), with a time cap of 30 minutes. If you do the math, that means if you’re within the 1-minute time cap for each round, you continue onto the next round (30 total possible rounds). As you get tired, consider breaking up the reps rather than hammering through the whole set.


If you get time capped, you calculate your score by taking the number of rounds completed, plus the number of reps from the incomplete round (the last one). So if you get 8 rounds, and complete 18 reps of the last round before you got time capped, your score is 8 rounds + 18 reps.

How To Scale ‘Chelsea’

  • Scaling Pull-Ups: Banded pull-ups, jumping pull-ups, ring rows
  • Scaling Push-Ups: Knee push-ups, incline box push-ups, bench pull-ups
  • Scaling Squats: Box squats, elevated med ball squat

 Benchmark Bodyweight WOD #3 CINDY

It's sure to get your heart rate up and set you up for a great workout."

"Cindy is renowned as one of the most famous bodyweight WODs and it's an ideal way to assess an athlete's discipline and development. You won't need weights, as both stamina and strength will be tested. Believe us when we say your arms will be burning!

We suggest that you find a rhythm and rhythm that you can hold with energy and focus. Tired? Divide the reps and adjust if necessary. Since it's a 20-minute AMRAP (as many rounds as possible), the last thing you want is to expend all your energy within the first 10 minutes."

How To Scale ‘Cindy’

  • Scaling Pull-Ups: Banded pull-ups, jumping pull-ups, ring rows, ring pull ups
  • Scaling Push-Ups: Knee push-ups, incline box push-ups, bench pull-ups
  • Scaling Squats: Box squats, elevated medball squat

 

 

Benchmark Bodyweight WOD #4 Mary

This intense workout consists of five rounds, each including 20 Hand Release Push-Ups, 10 Alternating Pistols (single leg squats), and 15 Pull-Ups. Prepare yourself for a real challenge!"

Mary's bodyweight WOD is slightly more advanced, as it requires high levels of strength, balance and coordination for activities like pistols and HSPU. The 20-minute time cap gives athletes a great way to measure their endurance over time and encourages them to pace themselves so they can get the maximum amount of reps. Breaking up the reps into smaller sets (like 3x5 on the pull-ups) and scaling if needed are also great ways to ensure quality movement over quantity.

 How To Scale ‘Mary’

  • Scaling HSPUs: Using a mat or plate, pike push-ups, box-push-ups, regular push-ups, push press, DB shoulder press
  • Scaling Pistol Squats: Pistols w/ counterweight, elevated single-leg squats, Banded single leg squats
  • Scaling Pull-Ups: Banded pull-ups, jumping pull-ups, ring rows

 Benchmark Bodyweight WOD #5 ANNIE

It's sure to be a challenge, but with a little grit and determination it can be conquered!"

Annie might not seem like too much bite for the bark, but beware, this quick-paced workout is going to gas the lungs and keep you moving. For reference, elite CrossFit athletes finish Annie in under 5 minutes (let’s gooo!). Annie, much like the rest of the girls, serves as a great benchmark bodyweight WOD measuring coordination, your engine, and your overall endurance capacity.

How To Scale ‘Annie’

  • Scaling Double Unders: Rationing single-unders to double unders (3:1), single unders, jumping jacks
  • Scaling Sit-Ups: Planks, mountain climbers, bicycle, dead bugs, scissors

 

If you're serious about getting fit or maintaining your fitness, benchmark bodyweight WODs are an ideal way to measure your progress and ability over time. Learn how these WODs can help you reach your fitness goals.

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