WodMore

Benchmark, Memorial, Hero WODS | Crossfit Wods At Home

Find the WOD that best fits you, right now! Click here to use our advanced search.

Search WODs

Search
Generic filters
 Wod Types  
Benchmark Wods
Competition Wods
For Load
For Rounds/Reps (AMRAP)
For Time
Hero Wods
Main Site Daily WODs
Mayhem Daily Wods
Memorial Wods
No Equipment (Home Wods)
The Girls
 Movements  
 Competitions  

Show More Wods

Tuesday 250121

Tuesday 250121
Complete as many reps as possible in 10 minutes of:

Calories on the Echo bike



Post calories to comments.



Stimulus and Strategy:

There is nothing fancy about today’s workout — it’s just you and the “friendly” bike. A good benchmark is to try to accumulate your body weight in calories. That said, this is a “pain cave” kind of effort. How deep are you willing to go? Experienced athletes should try to maintain an uncomfortable pace for as long as possible. Less-experienced athletes should work at a pace that allows them to stay consistent, breathe, and maintain good posture.



Scaling:

This workout is self-scalable. Slow down, breathe, and find a pace that allows you to recover. Speed up when you can speed up and slow down when you need to slow down.
In case of injury or limitation, perform this workout on any machine available.



Intermediate option:

Same as Rx’d.



Beginner option:

Same as Rx’d.



Coaching cues:

Maintaining good posture on the bike can go a long way in mid-workout recovery. Focus on sitting up taller, opening up your airways, and allowing your lungs to get more air.



Resources:

Rogue Echo Bike

Annie Sakamoto vs. the Echo Bike From 240119



Find a gym near you:

View the CrossFit map
Wod Type: Main Site Daily WODs
Movements:
Competitions:
Source: www.crossfit.com

Similar Wods

Saturday 241221

Saturday 241221

Complete as many reps as possible in 30 minutes of:
800-meter run
20 toes-to-bars
20/30 Echo bike calories

Post rounds and reps to comments.

Stimulus and Strategy:
Today’s workout is a longer-duration effort. All athletes should aim to complete at least 3 rounds, however, some advanced athletes may be able to knock at the door of 5-6 rounds. Choose an option for toes-to-bar that allows you to maintain consistent sets of 5 or more reps.

Scaling:
Reduce the overall duration of the workout to 15-20 minutes.

Reduce the distance of the run to something you can complete in 5 minutes or less, the number of toes-to-bars to something you can complete in 4 sets or less, and the number of calories to something you can complete in 2 minutes or less.

Reduce the range of motion of the toes-to-bars by performing knees-to-chests, hanging knee raises, or V-ups.

In case of injury or limitation, perform 800/1,000 meters on the rower in place of the run. Perform sit-ups or a 1-minute plank hold in place of toes-to-bar. Perform a 400-meter run or 400/500-meter row in place of the calories on the bike.

Intermediate option:
Complete as many reps as possible in 30 minutes of:
800-meter run
20 knees-to-chests
15/20 Echo bike calories

Beginner option:
Complete as many reps as possible in 20 minutes of:
400-meter run
10 hanging knee raises
10/15 Echo bike calories

Coaching cues:
On longer-duration monostructural efforts, focus on maintaining better posture. Think about keeping your chest facing forward as opposed to facing the ground.

Resources:
Running Fundamentals
The Kipping Toes-to-Bar
Rogue Echo Bike
Kipping Hanging Knee Raise

Find a gym near you:
View the CrossFit map

Thursday 220616

Thursday 220616

On a Concept2 rower:

Pull a sub-1:25/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:30/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:35/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:30/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:25/500-m pace for as long as possible

Post time maintained at each pace to comments. Scale split times as needed. Compare to 160613.

Scaling:
Approach these intervals as max efforts. Choose a beginning pace on the rower that you are able to maintain for a minimum of 10 seconds.

Intermediate Option:
On the Concept2 rower:
Pull a sub-1:35/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:40/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:45/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:40/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:35/500-m pace for as long as possible

Beginner Option:
On the C2 rower:
Pull a sub-1:55/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-2:00/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-2:05/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-2:00/500-m pace for as long as possible

Friday 231208

Friday 231208

Meet Guest Programmer – Michele Letendre: Dec. 4-17, 2023.

Every 6 minutes for 3 sets complete: 21-15-9 reps Echo-bike calories
Kettlebell goblet squats

♀ 24 kg
♂ 32 kg

Post your total time of all 3 sets combined to comments.

Goal: Get comfortable with the burn and increase your threshold as a result. Aim for 4-5 minutes to complete each set.

To be successful in this workout, aim for high intensity with some level of consistency in all three intervals. This will be difficult but a little bit of discipline goes a long way. High intensity is the goal but not maximal intensity. Keep some in the tank and give it everything you’ve got on the last one.

Equipment matters — the effort on the Assault or Echo bike will change the stimulus of this workout when compared to a bike erg.

More experienced athletes can work closer to their thresholds with less rest than beginner athletes. Beginner athletes should finish BEFORE advanced athletes without exceeding their capacities. This means a beginner athlete should have a LOWER RPE (Rate of Perceived Exertion) than an advanced athlete in the first intervals since beginners will not have their recovery capacities as high and trained as the more advanced athlete.

I tested this workout and found that it was possible to keep the pace up so long as I didn’t push the squats. I was using a bike erg and was faced with the realization that the 21 and 21 took almost half the time, but staying composed allowed me to hit the goal and finish as hard as I could on the last interval.

Scaling:

Intermediate option:
Every 6 minutes for 3 sets complete:
18-15-9 reps
Echo-bike calories
Kettlebell goblet squats

♀ 16 kg
♂ 24 kg

Aim to complete the work around the 4-minute mark to allow for enough rest to repeat the next interval at high intensity.

Beginner option:
Every 6 minutes for 3 sets complete:
12-9-6 reps
Echo-bike calories
Air squats

Beginners will be pushed out of their comfort zone with the level of intensity we want to achieve. Aim to complete the work in 4 minutes to get 2 minutes of rest.

Resources:
The Air Squat

Find a gym near you:
View the CrossFit map

Wednesday 231213

Wednesday 231213

Meet Guest Programmer – Michele Letendre: Dec. 4-17, 2023.

For load:
3-3-3-3-3-3
Deadlift

After each set complete:
5 broad jumps for max distance
Echo-bike calories as fast as possible

Rest 3 minutes between sets.

♀ 8-calorie bike
♂ 10-calorie bike

Goal: Power

Post heaviest deadlift, longest broad jump, and fastest Echo-bike time to comments.

Lift as heavy as possible while respecting the speed work. Add weight each round.

Can you lift heavy AND move fast? This is how we do it [cue Montell Jordan].

This type of workout is fun and very challenging in the best possible way. The goals are clear: Deadlift with maxi force and bike at max speed. The broad jump is a combination of force and speed.

Kevin Bowles, our head programmer at Deka Comp, loves these sessions because they put our strength work into practice and we can feel powerful without dying out.

Words of wisdom from Kevin:

If you struggle on a machine either because it's a weakness or because of your size, replace the number of calories by a 20-second max-effort window. This will allow you to focus on wattage or cadence in the desired time frame rather than an output. In other words, effort is more important than outcome for today.

Scaling:

Intermediate option:
Intermediate athletes may perform this workout as prescribed.

Beginner option:
For load:
3-3-3-3-3-3
Deadlift

After each set complete:
3 broad jumps for max distance
:20 max-effort Echo-bike calories

Resources:
What Is a Deadlift?
The Deadlift
Work, Power, and the Science of CrossFit

Find a gym near you:
View the CrossFit map

Featured Photo:
WIT London by RXdPhotography