🏋️ WODs I've Tested

Workouts I've tested, enjoyed, and think every CrossFitter should try. New WODs are added here as I test them — this library will keep growing. For a random workout, use the WOD Generator.

Row, Pull & Core Survival

4 Rounds · 4:00 On / 1:00 Off
Difficulty
Advanced
Estimated time
~20 min
Focus
Rowing, posterior chain, gymnastics, core
My result
23 total T2B

Strict interval test with a DNF rule. Finish required work inside 4:00, then max toes-to-bar — pacing and grip decide your score.

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Front Squat Engine Test

4 Rounds · Every 5:00
Difficulty
Intermediate – Advanced
Estimated time
~20 min
Focus
Leg stamina, barbell cycling, rowing
My result
Within 4:00 cap (sub-3:00 target missed)

Barbell stamina benchmark with row bookends. Target sub-3:00 rounds with a 4:00 cap — tests leg endurance and breathing control under load.

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Grip & Engine Builder

4 Rounds · 4:00 On / 1:00 Off
Difficulty
Intermediate / Advanced
Estimated time
~20 min
Focus
Aerobic capacity, grip, shoulders, pacing
My result
42 total Wall Balls

Efficient movement through row, DB snatches, burpees, and pull-ups buys time for max Wall Balls. Rewards smart pacing over sprinting.

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