One of the most common questions I get is “what is a good workout for…”. Honestly, this is a good question. The easiest, most practical answer – the Crossfit Benchmark WODs, also known as the Crossfit Girls WODs.
Staying fit, at home and on the road, greatly improves the quality of life and travel – by feeling better, performing better, and of course, looking better. The problem for most people is having a good workout to do in the first place
(Click to jump straight to the Crossfit Benchmark WODs)
Lucky for us, Crossfit has done an excellent job of standardizing fitness and creating a plethora of great workouts that build practical, versatile fitness using exercises and workouts that can be done by anyone anywhere.
Of the countless named workouts, the Crossfit Benchmark WODs, also known as the Crossfit Girls WODs because of the names (Angie, Chelsea, Cindy, etc.) are an excellent standard set of workouts to get your burn on when you’re unsure what else to do. These near perfect workouts are also excellent as real “benchmarks”. Record your performance on each workout to compare over time.
Below, you’ll find a list of the Crossfit Benchmark WODs, aka the “Crossfit Girls” for your sadistic fitness pleasure courtesy of Crossfit.com.
Be sure to bookmark this page and check out these other resources for getting your workout on solo
- 100+ Crossfit Travel WODs: No equipment workouts for times on the road
- Hotel WODs: Crossfit workouts that you can do in your hotel room, with no equipment
- The Crossfit Hero WODs: Workouts that will leave you smoked, and closer to your goals
- 5 Great Rucking Workouts
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The Crossfit Benchmark WODs aka The Crossfit Girls WODs
ANGIE
As fast as possible:
- 100 pull-ups
- 100 push-ups 100 sit-ups
- 100 bodyweight squats
BARBARA
5 rounds, each for time of:
- 20 pull-ups
- 30 push-ups
- 40 sit-ups
- 50 squats
- Rest precisely 3 minutes
Are you traveling or on the road with no equipment (barbell, pull-up bar, dip bar) in sight? Checkout this list of my essential workout gear for travel. A small bag of gear perfect that is compact enough for any travels but allows you to do every workout on this list, anywhere.
CHELSEA
Every minute on the minute for 30 minutes perform:
- 5 pull-ups
- 10 push-ups
- 15 squats
CINDY
Complete as many rounds as possible in 20 minutes of:
- 5 pull-ups
- 10 push-ups
- 15 squats
DIANE
21-15-9 reps for time of:
- 225-lb. deadlifts
- Handstand push-ups
Perform each full set of 21, 15, or 9 of each exercise before proceeding to the next exercise
ELIZABETH
21-15-9 reps for time of:
- 135-lb. cleans
- Ring dips
Perform each full set of 21, 15, or 9 of each exercise before proceeding to the next exercise
FRAN
21-15-9 reps for time of:
- 95-lb . thruster
- Pull-ups
Perform each full set of 21, 15, or 9 of each exercise before proceeding to the next exercise
GRACE
For time:
- 30 x 135-lb. clean and jerks
HELEN
3 round, as fast as possible:
- Run 400 meters
- 21 x 55lb kettlebell swings
12 x pull-ups
ISABEL
As fast as possible:
- 135-lb. snatches, 30 reps
JACKIE
As fast as possible:
- 1000 meter row
- 45-lb. thruster, 50 reps
- 30 pull-ups
KAREN
As fast as possible:
- 150 wall-ball shots, 20-lb. ball
LINDA
10-9-8-7-6-5-4-3-2-1 reps for time of:
- 1½-body-weight deadlift
- Body-weight bench press
- ¾-body-weight clean
MARY
Complete as many rounds as possible in 20 minutes of:
- 5 handstand push-ups
- 10 one-legged squats, alternating
- 15 pull-ups
NANCY
5 rounds for time of:
- 400-meter run
- 95-lb. overhead squats, 15 reps
ANNIE
50-40-30-20-10 reps as fast as possible:
- Double-unders
- Sit-ups
EVA
5 rounds As fast as possible:
- Run 800 meters
- 70lb kettlebell swings, 30 reps
- 30 pull-ups
KELLY
5 rounds as fast as possible:
- Run 400 meters
- 30 box jumps, 24-inch box
- 30 wall-ball shots, 20-lb. ball
LYNNE
5 rounds for max reps of:
- Body-weight bench presses
- Pull-ups
NICOLE
Complete as many rounds as possible in 20 minutes of:
- Run 400 meters
- Max rep pull-ups
AMANDA
9-7-5 reps as fast as possible:
- Muscle-ups
- 135-lb. squat snatches
GWEN
- Clean and jerk 15-12-9 reps
MARGUERITA
50 reps as fast as possible:
CANDY
Five rounds as fast as possible:
- 20 Pull-ups
- 40 Push-ups
- 60 Squats
MAGGIE
Five rounds as fast as possible:
- 20 Handstand Push-ups
- 40 Pull-ups
- 60 One legged squats, alternating legs
HOPE
Three rounds of:
- 1 Minute of Burpees
- 1 Minute of 75 pound Power snatch
- 1 Minute of Box jump, 24″ box
- 1 Minute of 75 pound Thruster
- 1 Minute of Chest to bar Pull-ups
- 1 Minute of rest
One point is given for each rep.
FIGHT GONE BAD
5 Rounds of
- 1 minute of Wall-ball shots, 20-lb. ball, 10-foot target. (As many reps as possible)
- 1 minute of Sumo deadlift high pulls, 75 lb. (As many reps as possible)
- 1 minute of Box jumps, 20-inch box (As many reps as possible)
- 1 minute of Push presses, 75 lb. (As many reps as possible)
- 1 minute of Row for calories (As many calories/reps as possible)
- 1 minute of rest
Repeat for 5 rounds
TABATA THIS
“Tabatas” are interval workouts of 20 seconds of activity followed by 10 seconds rest for 8 rounds, totally 4 minutes.
The “Tabata This” workout is performed with 8 rounds each of the following exercises
- Squats,
- Rows (on the rowing machine)
- Pull-ups
- Sit-ups
- Push-ups
With a 1-minute rotation break between each 8 round set of exercises.
Each exercise is scored by the weakest number of reps (calories on the rower) in each of the 8 intervals. During the 1-minute rotation the clock is not stopped but kept running.
The “score” for the workout is the total of the scores from the five stations.
What next…?
Finished the Crossfit benchmark WODs and need more ideas for great workouts, at home and on the road? Check out these lists of our favorite Crossfit and HIIT workouts – perfect for any situation.
- 69 Great Crossfit Hotel Workouts: The perfect workouts for limited space and equipment
- 101+ Crossfit Travel WODs: Indoor and outdoor workouts for anywhere
- The 15 Toughest Crossfit Named WODs
- 50 Best Crossfit Chipper WODs: Great workouts for stamina and endurance
- 135 Crossfit Hero WODs: A list of the toughest workouts in existence
Or, return to our Travel Fitness Home for more great travel workout content
ABOUT THE AUTHOR
Carlos is a nomad, slow traveler, and writer dedicated to helping others live abroad and travel better by using his 7+ years of experience living abroad and background as a management consultant and personal finance educator to help other nomad and expats plot better paths for an international lifestyle. Click here to learn more about Carlos's story.