{"id":823,"date":"2025-06-05T11:06:36","date_gmt":"2025-06-05T11:06:36","guid":{"rendered":"https:\/\/www.routsetter.com\/lobera\/?p=823"},"modified":"2025-11-04T09:22:20","modified_gmt":"2025-11-04T09:22:20","slug":"lobera-wods-crossfit-mas-conocidos","status":"publish","type":"post","link":"https:\/\/www.routsetter.com\/lobera\/escalada-es\/entrenamiento-es\/lobera-wods-crossfit-mas-conocidos\/","title":{"rendered":"WODs Legendarios del CrossFit: Hero, Benchmark, Chipper y Open"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\">Hero WODs: Homenaje a la valent\u00eda y resistencia<\/h2>\n\n\n\n<p>Estos entrenamientos est\u00e1n dise\u00f1ados en honor a h\u00e9roes ca\u00eddos, suelen ser extremadamente exigentes, tanto f\u00edsica como mentalmente. Realizarlos es una forma de rendir tributo y desafiar tus l\u00edmites.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Ejemplos destacados:<\/h3>\n\n\n\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/www.routsetter.com\/es\/equipacion\/203-274-cinturon-de-halterofilia-raknur-soporte-y-comodidad-ergonomica.html#\/1-tamano-s\"><img loading=\"lazy\" decoding=\"async\" width=\"297\" height=\"461\" src=\"https:\/\/www.routsetter.com\/lobera\/wp-content\/uploads\/2025\/06\/Belt-1.png\" alt=\"\" class=\"wp-image-1069\" srcset=\"https:\/\/www.routsetter.com\/lobera\/wp-content\/uploads\/2025\/06\/Belt-1.png 297w, https:\/\/www.routsetter.com\/lobera\/wp-content\/uploads\/2025\/06\/Belt-1-193x300.png 193w\" sizes=\"auto, (max-width: 297px) 100vw, 297px\" \/><\/a><\/figure>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Murph<\/strong><br>1 milla correr + 100 pull-ups + 200 push-ups + 300 air squats + 1 milla correr (con chaleco opcional de 20 lb).<br>Tradicionalmente se realiza el D\u00eda de los Ca\u00eddos en EE.UU.<\/li>\n\n\n\n<li><strong>DT<\/strong><br>5 rondas de: 12 deadlifts + 9 hang power cleans + 6 push jerks (70\/47.5 kg).<\/li>\n\n\n\n<li><strong>Josh<\/strong><br>21 overhead squats (42.5\/30 kg) + 42 pull-ups<br>15 overhead squats + 30 pull-ups<br>9 overhead squats + 18 pull-ups<\/li>\n\n\n\n<li><strong>Kalsu<\/strong><br>100 thrusters (60\/42.5 kg) con 5 burpees al inicio de cada minuto hasta completar las 100 repeticiones.<\/li>\n\n\n\n<li><strong>Jerry<\/strong><br>100 pull-ups + 100 push-ups + 100 sit-ups + 100 air squats.<\/li>\n\n\n\n<li><strong>Badger<\/strong><br>3 rondas de: 30 power cleans (50\/35 kg) + 30 push-ups + 30 box jumps (24\/20 in).<\/li>\n\n\n\n<li><strong>CHAD 1000X<\/strong><br>1000 step-ups con caja de 20\u201d y chaleco (35\/20 lb). Rinde homenaje a veteranos y la salud mental.<\/li>\n\n\n\n<li><strong>Ruck<\/strong><br>1 milla correr con chaleco + 20 deadlifts (102\/70 kg) + 400 m correr con chaleco + 50 box jumps (24\/20 in).<\/li>\n\n\n\n<li><strong>Michael<\/strong><br>3 rondas por tiempo de: 800 m correr + 50 back extensions + 50 sit-ups.<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">Benchmark WODs: Los est\u00e1ndares de CrossFit<\/h2>\n\n\n\n<p>Estos entrenamientos fueron dise\u00f1ados para medir tu rendimiento de forma constante a lo largo del tiempo. Son famosos por su combinaci\u00f3n de fuerza, resistencia y habilidad.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Ejemplos destacados:<\/h3>\n\n\n\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/www.routsetter.com\/es\/outlet\/202-270-pack-2-rodilleras-de-compresion-para-levantamiento-de-pesas-y-entrenamiento-cruzado.html#\/1-tamano-s\"><img loading=\"lazy\" decoding=\"async\" width=\"300\" height=\"460\" src=\"https:\/\/www.routsetter.com\/lobera\/wp-content\/uploads\/2025\/06\/Rodilleras.png\" alt=\"\" class=\"wp-image-1067\" srcset=\"https:\/\/www.routsetter.com\/lobera\/wp-content\/uploads\/2025\/06\/Rodilleras.png 300w, https:\/\/www.routsetter.com\/lobera\/wp-content\/uploads\/2025\/06\/Rodilleras-196x300.png 196w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/a><\/figure>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Fran<\/strong><br>21-15-9 de thrusters (42.5\/30 kg) y pull-ups.<\/li>\n\n\n\n<li><strong>Grace<\/strong><br>30 clean &amp; jerk por tiempo (60\/42.5 kg).<\/li>\n\n\n\n<li><strong>Helen<\/strong><br>3 rondas de: 400 m correr + 21 kettlebell swings + 12 pull-ups.<\/li>\n\n\n\n<li><strong>Diane<\/strong><br>21-15-9 de deadlifts (102.5\/70 kg) y handstand push-ups.<\/li>\n\n\n\n<li><strong>Annie<\/strong><br>50-40-30-20-10 de double unders y sit-ups.<\/li>\n\n\n\n<li><strong>Elizabeth<\/strong><br>21-15-9 de squat cleans (60\/42.5 kg) y ring dips.<\/li>\n\n\n\n<li><strong>Isabel<\/strong><br>30 snatches por tiempo (60\/42.5 kg).<\/li>\n\n\n\n<li><strong>Karen<\/strong><br>150 wall balls (20\/14 lb).<\/li>\n\n\n\n<li><strong>Nancy<\/strong><br>5 rondas de: 400 m correr + 15 overhead squats (43\/29 kg).<\/li>\n\n\n\n<li><strong>Kelly<\/strong><br>5 rondas de: 400 m correr + 30 box jumps + 30 wall balls.<\/li>\n\n\n\n<li><strong>Jackie<\/strong><br>1000 m remo + 50 thrusters (20\/15 kg) + 30 pull-ups.<\/li>\n\n\n\n<li><strong>Filthy Fifty<\/strong><br>50 reps de 10 ejercicios variados (box jumps, jumping pull-ups, kettlebell swings, lunges, knees-to-elbows, push press, back extensions, wall balls, burpees, double unders).<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">WODs del Open: Competici\u00f3n y comunidad global<\/h2>\n\n\n\n<p>Los Open de CrossFit son eventos anuales donde miles de atletas en todo el mundo compiten desde su box o casa. Estos WODs son accesibles para todos los niveles y suelen convertirse en referencias populares.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Ejemplos destacados:<\/h3>\n\n\n\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/www.routsetter.com\/es\/equipacion\/204-279-pack-de-2-munequeras-elasticas-soporte-y-rendimiento-superior.html#\/13-color-naranja\"><img loading=\"lazy\" decoding=\"async\" width=\"300\" height=\"450\" src=\"https:\/\/www.routsetter.com\/lobera\/wp-content\/uploads\/2025\/06\/Munequera.png\" alt=\"\" class=\"wp-image-1071\" srcset=\"https:\/\/www.routsetter.com\/lobera\/wp-content\/uploads\/2025\/06\/Munequera.png 300w, https:\/\/www.routsetter.com\/lobera\/wp-content\/uploads\/2025\/06\/Munequera-200x300.png 200w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/a><\/figure>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>23.1<\/strong><br>14-min AMRAP: 60 cal row + 50 toes-to-bar + 40 wall balls + 30 power cleans + 20 ring muscle-ups.<\/li>\n\n\n\n<li><strong>22.1<\/strong><br>15-min AMRAP: 10 power snatches (42.5\/30 kg) + 10 bar-facing burpees.<\/li>\n\n\n\n<li><strong>21.1<\/strong><br>15-min AMRAP: 21 dumbbell snatches + 21 chest-to-bar pull-ups.<\/li>\n\n\n\n<li><strong>20.2<\/strong><br>20-min AMRAP: 4 dumbbell thrusters + 6 toes-to-bar + 24 double unders.<\/li>\n\n\n\n<li><strong>19.1<\/strong><br>15-min AMRAP: 19 wall balls + 19 cal row + 19 toes-to-bar.<\/li>\n\n\n\n<li><strong>18.4<\/strong><br>Deadlifts + handstand walks.<\/li>\n\n\n\n<li><strong>17.5<\/strong><br>21-15-9 de thrusters (43\/29 kg) y chest-to-bar pull-ups.<\/li>\n\n\n\n<li><strong>16.3<\/strong><br>Snatches y toes-to-bar en rondas incrementales.<\/li>\n\n\n\n<li><strong>15.5<\/strong><br>AMRAP de deadlifts y handstand push-ups.<\/li>\n\n\n\n<li><strong>14.4<\/strong><br>Rondas incrementales de burpees y snatches.<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">Chipper WODs: Un reto de resistencia mental y f\u00edsica<\/h2>\n\n\n\n<p>Un chipper es un entrenamiento donde completas una lista extensa de ejercicios una sola vez. Es un desaf\u00edo a tu capacidad de mantener un ritmo sostenido y resistir la fatiga.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Ejemplos destacados:<\/h3>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/www.routsetter.com\/es\/38-equipacion\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"404\" src=\"https:\/\/www.routsetter.com\/lobera\/wp-content\/uploads\/2025\/06\/material-1024x404.png\" alt=\"\" class=\"wp-image-1061\" srcset=\"https:\/\/www.routsetter.com\/lobera\/wp-content\/uploads\/2025\/06\/material-1024x404.png 1024w, https:\/\/www.routsetter.com\/lobera\/wp-content\/uploads\/2025\/06\/material-300x118.png 300w, https:\/\/www.routsetter.com\/lobera\/wp-content\/uploads\/2025\/06\/material-768x303.png 768w, https:\/\/www.routsetter.com\/lobera\/wp-content\/uploads\/2025\/06\/material.png 1028w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Filthy Fifty<\/strong><br>50 reps de: box jumps, jumping pull-ups, kettlebell swings, walking lunges, knees to elbows, push press, back extensions, wall balls, burpees y double unders.<\/li>\n\n\n\n<li><strong>The Seven<\/strong><br>7 rondas de 7 handstand push-ups + 7 thrusters (60\/40 kg) + 7 knees to elbows + 7 deadlifts (110\/75 kg) + 7 burpees + 7 kettlebell swings + 7 pull-ups.<\/li>\n\n\n\n<li><strong>Fight Gone Bad<\/strong><br>3 rondas (1 min por estaci\u00f3n, 1 min descanso al final) de: wall balls, sumo deadlift high pull, box jumps, push press y remo (calor\u00edas).<\/li>\n\n\n\n<li><strong>Kalsu<\/strong><br>100 thrusters (60\/42.5 kg) con 5 burpees al inicio de cada minuto hasta completar las 100 repeticiones.<\/li>\n\n\n\n<li><strong>Badger<\/strong><br>3 rondas de 30 power cleans (50\/35 kg) + 30 push-ups + 30 box jumps (24\/20 in).<\/li>\n\n\n\n<li><strong>Nancy<\/strong><br>5 rondas de: 400 m correr + 15 overhead squats (43\/29 kg).<\/li>\n\n\n\n<li><strong>Linda (aka \u00abThree Bars of Death\u00bb)<\/strong><br>10-9-8-7-6-5-4-3-2-1 de deadlifts (1.5x peso corporal), bench press (peso corporal), y cleans (75% peso corporal).<\/li>\n\n\n\n<li><strong>The Chief<\/strong><br>5 rondas de 3 power cleans (102.5\/70 kg), 6 push-ups y 9 air squats.<\/li>\n\n\n\n<li><strong>Annie<\/strong><br>50-40-30-20-10 de double unders y sit-ups.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Otros formatos y WODs populares<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>EMOM (Every Minute On the Minute)<\/strong>: Realiza un n\u00famero espec\u00edfico de repeticiones al inicio de cada minuto durante un tiempo determinado. Ejemplo:<br><em>EMOM 10 minutos: 3 power cleans (60\/42.5 kg)<\/em>.<\/li>\n\n\n\n<li><strong>Death by\u2026<\/strong>: Cada minuto aumentas las repeticiones de un movimiento hasta que no puedas completar el objetivo a tiempo. Ejemplo:<br><em>Death by burpees<\/em> o <em>Death by cleans<\/em>.<\/li>\n\n\n\n<li><strong>Partner WODs<\/strong>: Se hacen en parejas alternando esfuerzos, por ejemplo: uno corre mientras el otro realiza AMRAP de squats.<\/li>\n\n\n\n<li><strong>Benchmark Masters<\/strong>: Adaptaciones de los WODs cl\u00e1sicos para atletas veteranos, ajustando cargas y volumen para preservar la intensidad y seguridad.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Conclusi\u00f3n<\/h2>\n\n\n\n<p>Conocer y entrenar con estos WODs te conecta con la esencia del CrossFit: comunidad, desaf\u00edo y superaci\u00f3n personal. M\u00e1s all\u00e1 de competir, la clave est\u00e1 en adaptar cada entrenamiento a tu nivel, cuidando la t\u00e9cnica y escuchando a tu cuerpo. Incorporar estos entrenamientos en tu rutina te permitir\u00e1 mejorar fuerza, resistencia, <a href=\"https:\/\/www.routsetter.com\/lobera\/fuerza\/gym-funcional\/entrenamiento-funcional-crossfit\/\">coordinaci\u00f3n<\/a> y mentalidad, elementos fundamentales para progresar y disfrutar del deporte.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Hero WODs: Homenaje a la valent\u00eda y resistencia Estos entrenamientos est\u00e1n dise\u00f1ados en honor a h\u00e9roes ca\u00eddos, suelen ser extremadamente [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[53,95],"tags":[],"class_list":["post-823","post","type-post","status-publish","format-standard","hentry","category-entrenamiento-es","category-entrenamientos"],"_links":{"self":[{"href":"https:\/\/www.routsetter.com\/lobera\/wp-json\/wp\/v2\/posts\/823","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.routsetter.com\/lobera\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.routsetter.com\/lobera\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.routsetter.com\/lobera\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.routsetter.com\/lobera\/wp-json\/wp\/v2\/comments?post=823"}],"version-history":[{"count":5,"href":"https:\/\/www.routsetter.com\/lobera\/wp-json\/wp\/v2\/posts\/823\/revisions"}],"predecessor-version":[{"id":1074,"href":"https:\/\/www.routsetter.com\/lobera\/wp-json\/wp\/v2\/posts\/823\/revisions\/1074"}],"wp:attachment":[{"href":"https:\/\/www.routsetter.com\/lobera\/wp-json\/wp\/v2\/media?parent=823"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.routsetter.com\/lobera\/wp-json\/wp\/v2\/categories?post=823"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.routsetter.com\/lobera\/wp-json\/wp\/v2\/tags?post=823"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}