Workout Archives

Here you’ll find a list of previous finals workouts from across the years that Pound For Pound has been running. You can use these workouts to train for the competition or just throw into your training for some fun bodyweight related workouts. Enjoy!

 

2014

WoD 1

(5 min time cap)

Find 1 rep max Cluster

% of bodyweight lifted. 

 

WoD 2

(4mins work – 1 minute rest – 4 mins work)

75% of Bodyweight

30 seconds for max reps of – power cleans

40 seconds for max reps of – front squat

50 seconds for max reps of – over bar hand release burpees

120 seconds for max reps of – C2B Pull-ups

1 minute rest

Repeat. 

 

WoD 3

(5 min time cap)

9x Muscle-Ups

20x Pistols

7x Muscle-Ups

20x Pistols

5x Muscle-Ups

20x Pistols

3x Muscle-Ups

 

WoD 4

(5 min time cap)

70% of bodyweight men

60% of bodyweight women

30x Hang Snatch

5x down-ups penalty if bar is dropped

 

WoD 5

(5min time cap)

100% of bodyweight

3x rounds for time

12x front squat

60x Unbroken Double unders

 

Semi-Final

(6 min time cap)

3x Rounds

1x Deadlift – 2x bodyweight

2x Muscle-Up

3x Squat Clean 1x Bodyweight

4x HSPU’s

 

2015

WoD 1

5 rounds for time:

6x Deadlift at 150% bodyweight

6x Over bar burpees with head touch

6 min time cap

 

WoD 2

8min AMRAP ascending ladder

4,8,12,16,20….

Overhead Squat at 50% bodyweight

Toes to Bar

30x Double unders

 

WoD 3

Fran

21-15-9

Thrusters at 65% bodyweight

Pullups

8 min time cap

 

WoD 4A

5min AMRAP:

10x Pistols

5x Burpee – head touch ring touch

10x Toes through rings

2 min rest

 

WoD 4B

5 mins to find max weight complex:

1x Snatch, 1x Hang Snatch, 2x Overhead Squats

 

Semi-Final

 

90 secs Max effort Handstand press ups

90 secs Max effort Hang Cleans @ 70% BW

90 secs Shoulder to Overhead @ 70% BW

90 secs Max effort Chest to Bar Pullups

 

Final

15 muscle ups

50 cal row

6 widths OH lunge

50 cal row

10 prowler widths

 

2016

WoD 1

7mins Max Weight Complex:

1x Clean

1x Hang Clean

2x Shoulder to Overhead

 

WoD 2

For Time:

150x Thrusters

Male – 40% Bodyweight

Female – 35% Bodyweight

7min time cap

 

WoD 3

For Time (10min time cap):

18 – 12 – 6

Snatch – 60/50% Bodyweight

Pull Ups – Male Chest to Bar

6 – 12 – 18

Overhead Squat – 60/50%

Burpees Over Bar

 

WoD 4

Part A – For Time:

30x Squat Cleans

90/80% Bodyweight

4 min time cap

1 min REST

Part B – 4 mins:

20x Muscle Ups – male

12x Muscle Ups – female

AMRAP Pistol squats

 

WoD 5

Part A

Inside 90secs:

AMRAP

Handstand

Press Ups

Part B

Inside 90secs:

AMRAP

Toes to Bar

Part C

Inside 90secs:

AMRAP

Deadlifts

Bodyweight

 

Final

For Time:                               

5x Rope Climbs – Buy In                                 

25-20-15-10-5

Shoulder to Overhead

50-40-30-20-10                                  

Double Unders                                   

 

Male – 70% Bodyweight        

Female – 60% Bodyweight

 

2017 Online Qualifier Workouts

WoD 1 
Part A
3mins to find a 1rep max back squat 
Score is percentage of body weight lifted. 

Part B
Max rep front squats in 2mins 
Male athletes – 80% body weight 
Female athletes – 70% body weight 

WoD 2
9min AMRAP:
2 rounds of 
15x overhead squats 
15x toes to bar
2 rounds of 
15x hang snatch 
15x chest to bar pull-ups (male), pull-ups (female) 

WoD 3
30-20-10
Shoulder to overhead
Pistol squats 
100 double unders after each round

 

 

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