Monday 230821

Run 4 miles for time

Or

Ruck 3 miles for time with a ♀ 30 lb/♂ 45 lb pack

Post time to comments.



Scaling:

Experienced athletes can consider their recent 5k run effort and attempt to hold a slightly more manageable pace for the 4 mile option. Newer athletes should reduce the distance to complete the run or ruck in no more than 35 minutes.

Beginner Option:

Run 2 miles for time

Or

Ruck 1.5 miles for time with a ♀ 10 lb/♂ 15 lb pack

Saturday 230819

Back squat 5-5-5-5-5 reps

Front squat 3-3-3-3-3 reps

Score is total load of all sets.

Post loads and total to comments.



Scaling:

Experienced athletes can take one of two approaches on today’s workout. 1.  Attempt to increase the load for every set, aiming for a PR on the later sets. Or, 2. Build to approximately 70-80% of your 1-rep-max and maintain consistent working sets. Focus on excellent technique and aim for a PR on the fourth or fifth set. Athletes with less experience should consider a coach’s guidance and drill the mechanics before adding weight.

Friday 230818

Complete as many rounds as possible in 20 minutes of:

5 push jerks, left arm

5 push jerks, right arm

10 push-ups

15-cal. row

♀ 35-lb DB  ♂ 50-lb DB

Post rounds completed to comments.



Scaling:

Reduce the loading on the dumbbell push jerks. Beginner-level athletes can reduce the time domain of this workout.

Intermediate option:

Complete as many rounds as possible in 20 minutes of:

5 push jerks, left arm

5 push jerks, right arm

10 push-ups

15-cal. row

♀ 20-lb DB  ♂ 30-lb DB

Beginner option:

Complete as many rounds as possible in 15 minutes of:

5 push jerks, left arm

5 push jerks, right arm

10 assisted push-ups

15-cal. row

♀ 10-lb DB  ♂ 15-lb DB

Wednesday 230816

Hang squat snatch 3-3-3-2-2-2-1-1-1 reps

Post loads to comments.



Scaling:

All athletes can work to the best of their abilities in the hang-snatch sets. Experienced athletes should build to a heavy single. If you are new to weightlifting, you may choose to perform one hang power snatch plus one overhead squat.

Tuesday 230815

For time:

21-15-9

Deadlifts

9-7-5

Wall walks

♀ 155 lb  ♂ 225 lb

Post time to comments.



Scaling:

Reduce the loading to a moderately heavy deadlift for you. An option for a scaled wall walk is to start in a push-up position with the feet touching the wall. Then, move the feet up the wall while keeping the hands in place. Walk the hands 2-4 steps toward the wall. Then, walk the feet and hands back down, without sliding, to a plank, then bring the chest to the ground.

Intermediate option:

For time:

21-15-9

Deadlifts

9-7-5

Scaled wall walks

♀ 135 lb  ♂ 205 lb

Beginner option:

For time:

21-15-9

Deadlifts

9-7-5

Bear crawls, 5 ft.

♀ 65 lb  ♂ 95 lb

Monday 230814

10 rounds for time of:

200-m run

3 ring muscle-ups



Scaling:

If you do not have a muscle-up, choose a pull and push exercise that is challenging for you, but with which you can maintain quick sets of 3 reps. Push the run efforts.

Intermediate option:

10 rounds for time of:

200-m run

2 ring muscle-ups

Beginner option:

5 rounds for time of:

200-m run

3x: [3 ring rows + 3 jumping ring dips]

Saturday 230812

For time:

30 bodyweight back squats

1,000-m row

Post time to comments.



Scaling:

Reduce the load on the back squat in order to complete the 30 reps in 1-3 sets. Watch Rowing Stroke Rate for tips on pacing today's 1k row.

Intermediate option:

For time:

30 back squats

1,000-m row

♀ 115 lb  ♂ 165 lb

Beginner option:

For time:

30 back squats

800-m row

♀ 55 lb  ♂ 75 lb

Friday 230811

Bench press 5-5-5-5-5 reps

Compare to 230113.



Scaling:

Experienced athletes should go as heavy as possible for each set of 5. Newer athletes should practice solid mechanics. Watch “The Bench Press” to review the points of performance for the movement. .

Wednesday 230809

Complete as many rounds as possible in 12 minutes of:

20 GHD sit-ups

10 weighted pull-ups

♀ 15-lb DB ♂ 25-lb DB

Post rounds completed to comments.



Scaling:

Despite the volume of GHD sit-ups and the strength required for weighted pull-ups, experienced athletes will still be able to work at a pace that challenges conditioning. Newer athletes might be able to use the GHD but should be cautious about doing too many reps if they blaze through the pulling modifications.

Intermediate Option

Complete as many rounds as possible in 12 minutes of:

15 GHD sit-ups

10 weighted pull-ups

♀ 10-lb DB ♂ 15-lb DB

Beginner Option:

Complete as many rounds as possible in 12 minutes of:

10 GHD sit-ups, to parallel

10 assisted pull-ups

Tuesday 230808

Bert

For time:

50 burpees

400-m run

100 push-ups

400-m run

150 walking lunges

400-m run

200 squats

400-m run

150 walking lunges

400-m run

100 push-ups

400-m run

50 burpees



Scaling

This Hero WOD is long and grueling. Most of the exercises are approachable by all skill levels, but the total volume should be reduced for newer athletes.

Intermediate Option:

For time:

40 burpees

400-m run

80 push-ups

400-m run

120 walking lunges

400-m run

160 squats

400-m run

120 walking lunges

400-m run

80 push-ups

400-m run

40 burpees

Beginner Option:

For time:

20 burpees

200-m run

30 knee push-ups

200-m run

40 walking lunges

200-m run

50 squats

200-m run

40 walking lunges

200-m run

30 knee push-ups

200-m run

20 burpees