The Ghost WOD is an intense CrossFit Benchmark WOD designed to push athletes to their physical and mental limits. Structured in a “Fight Gone Bad” AMRAP (As Many Reps As Possible) style format, the workout challenges athletes with a combination of rowing, burpees, and double-unders. The name “Ghost” symbolizes the relentless nature of the workout, forcing you to push beyond your limits and give maximum effort with minimal rest.
This is a CrossFit benchmark workout, created by fighter Robert “The Ghost” Guerrero to test endurance, strength, and mental toughness under high-intensity conditions. Whether you’re a beginner scaling the movements or an advanced athlete aiming for a personal best, the Ghost WOD is a powerful test of your physical and mental resilience.
With its demanding format, athletes work hard for 1 minute at each station, followed by 1 minute of rest. The goal is to maximize calorie burn on the rower, complete as many burpees as possible, and achieve the highest number of double-unders.
What Will I Learn?
What is the Ghost CrossFit Workout?
The Ghost WOD is a high-intensity benchmark workout designed to push athletes to their physical and mental limits. Performed over six rounds for a total of 23 minutes, it is structured in a Fight Gone Bad-style AMRAP format. Each round consists of 1 minute of rowing, 1 minute of burpees, and 1 minute of double-unders, followed by 1 minute of rest.
The workout tests endurance, strength, and conditioning, requiring athletes to maintain maximum effort with minimal rest. It challenges athletes of all levels to push beyond their limits, improving both physical performance and mental toughness.
The Ghost WOD
6 Rounds (Total Reps in 23 minutes)
- 1 minute of Rowing
- 1 minute of Burpees
- 1 minute of Double-Unders
- 1 minute of Rest
After 3 minutes of intense effort, athletes rest for 1 minute. This workout follows an AMRAP (As Many Reps As Possible) structure, inspired by the “Fight Gone Bad” style. The goal is to maximize calorie burn on the rower, perform as many burpees as possible, and achieve the highest number of double-unders over the six rounds.
Don’t miss:
Cindy Workout
Murph Workout
Fran Workout
How to Score the Ghost WOD?
To score the Ghost WOD, track the total number of reps completed in each round, except for rowing, where you count the calories burned. For each round, count the calories for rowing, the reps for burpees and double-unders. After each round, add up the reps from the burpees and double-unders, and the calories burned from rowing. Then, sum the totals across all six rounds. Your final score is the total number of reps completed in burpees and double-unders, along with the calories burned during rowing.
How do you scale the Ghost WOD?
Beginner
For beginners, follow the same workout format, but reduce the number of rounds to make it more manageable:
3 Rounds of:
- 1 minute of rowing
- 1 minute of burpees
- 1 minute of jump rope (single-unders instead of double-unders)
- 1 minute of rest
Advanced
Experienced athletes should aim to push hard in every minute and try to set a personal record (PR). Challenge yourself to keep up high intensity throughout all six rounds.
Tips for the Ghost WOD
- Maximize Reps on Double-Unders: Athletes are likely to achieve the highest number of repetitions during the double-under station, making it a key opportunity to boost their overall score.
- Focus on Each Station: Don’t game the workout by slowing down on rowing or burpees just to get more double-unders. Aim to get the most reps possible at each station.
- Track Reps Separately: Counting each station’s reps separately allows athletes to compare performance each round and set targets to hit each time.
- Pacing Strategy: Treat each round as a 3-minute effort. Consider what pace you can hold for 3 minutes on the rower, burpees, and rope, and maintain that pace across all rounds.
- Avoid Early Burnout: Be mindful of starting too fast in the first round, as it could cause a big drop in performance later. Pace yourself from the beginning.
- Set a Benchmark: Establish a solid performance standard in the first round and aim to match or exceed those numbers in each subsequent round.
- Consistency is Key: Focus on maintaining a steady effort across all rounds, rather than sprinting at one station and fading at the next.
A Word from Dr. Workout
The Ghost WOD is a tough but rewarding CrossFit workout that challenges athletes in every aspect of fitness. By incorporating rowing, burpees, and double-unders, it provides a full-body workout that tests stamina, endurance, and mental toughness.
By pacing yourself, setting goals, and tracking your progress, you can maximize the benefits of this high-intensity workout and see improvements in your overall fitness.
Share your tips, strategies, and experiences with the Ghost WOD in the comments below, along with your separate totals for calories rowed, burpee reps, and double-under reps completed, to inspire and motivate others!
