Latest Wods

Saturday 230617

Hope for Refugees

3 rounds of:

Shuttle runs, 8 m

Dumbbell snatches

Bike for calories

Dumbbell box step-ups

Strict burpees

This workout has the same format as Fight Gone Bad, working at each station for one minute then rotating. After completing all 5 stations, rest for 1 minute before starting the next round. One point is given for each rep, calorie biked, or shuttle-run length.

♀ 35-lb DB, 20-in box

♂ 50-lb DB, 24-in box

Use a single dumbbell for the snatches and step-ups. For the strict burpee, perform an honest push-up followed by an enthusiastic vertical jump.

Post reps completed to comments.

Compare to 220507.



Scaling:

Most athletes will be able to maintain the structure of this workout. Reduce the weight of the dumbbell for the snatch and the step-up.

Intermediate Option:

3 rounds of:

Shuttle runs, 8 m

Dumbbell snatches

Bike for calories

Dumbbell box step-ups

Strict burpees

♀ 25-lb DB

♂ 35-lb DB

Beginner Option:

3 rounds of:

Shuttle runs, 8 m

Dumbbell snatches

Bike for calories

Box step-ups

Burpees

♀ 15-lb DB

♂ 20-lb DB

Thursday 230615

3 x 6-minute rounds, for max calories/reps of:

Bike for 20 seconds, rest 40 seconds

Burpee for 20 seconds, rest 40 seconds

Bike for 30 seconds, rest 30 seconds

Burpee for 30 seconds, rest 30 seconds

Bike for 40 seconds, rest 20 seconds

Burpee for 40 seconds, rest 20 seconds

Post calories/reps completed each round to comments.



Scaling:

All athletes can maintain the format of today’s bike and burpee intervals. Newer athletes should attempt to keep moving at any pace during the working intervals.

Wednesday 230614

​​Army Combat Fitness Test Events

1. In 5 minutes, establish a 3-rep-max deadlift

    Rest 2:00

2. For distance: standing power throw

    Rest 3:00

3. Complete as many reps as possible in 2 minutes of: hand-release push-ups

    Rest 3:00

4. For time: sprint, drag, carry

    Rest 4:00

5. Max plank hold

    Rest 2:00

6. For time: run 2 miles

Complete all six ACFT events and post scores to comments. Celebrate the U.S. Army’s Birthday and learn more about the ACFT here.



Scaling:

Newer athletes should focus on maintaining sound mechanics on the deadlift triple, and reduce the distance on the run effort. Experienced athletes can choose to complete all six events and see where they stack up. Post to comments.

Beginner Option:

Deadlift 3-3-3-3-3 reps

Complete as many reps as possible in 2 minutes of:

Hand-release push-ups

For time:

Run 1 mile

Tuesday 230613

For time:

100 box step-ups

100 push-ups

10 squat snatches

♀ 20-in box, 125 lb

♂ 24-in box, 185 lb

Post time to comments.



Scaling:

Warm up to a moderately heavy snatch for the day. Ideally, use 70% of your 1-rep-max snatch.

Intermediate Option:

For time:

100 box step-ups

100 push-ups

10 squat snatches

♀ 20-in box, 105 lb

♂ 24-in box, 155 lb

Beginner Option:

For time:

50 box step-ups

50 assisted push-ups

10 squat snatches

♀ 20-in box, 35 lb

♂ 24-in box, 45 lb

Sunday 230611

21-18-15-12-9-6-3 reps for time of:

Sumo deadlift high pulls

Lateral jumps, over 20-inch/24-inch obstacle

♀ 65 lb ♂ 95 lb

Post time to comments.

Compare to 121024.



Scaling:

Reduce the load on the barbell and the height of the obstacle in order to keep a steady pace on today’s couplet.

Intermediate Option:

21-18-15-12-9-6-3 reps for time of:

Sumo deadlift high pulls

Lateral jumps, over 14-inch/20-inch obstacle

♀ 65 lb ♂ 95 lb

Beginner Option:

18-15-12-9-6-3 reps for time of:

Sumo deadlift high pulls

Lateral jumps over a dumbbell

♀ 35 lb ♂ 45 lb

Saturday 230610

Complete as many rounds as possible in 15 minutes of:

50 double-unders

25-ft overhead walking lunge, arm 1

25-ft overhead walking lunge, arm 2

♀ 35-lb DB ♂ 50-lb DB

Post rounds completed to comments.



Scaling:

If you have double-unders, but are working toward stringing together bigger sets, give yourself a 1-minute window each round to complete 50 or as many reps as possible. Newer athletes should reduce the load.

Intermediate Option:

Complete as many rounds as possible in 15 minutes of:

1 minute of double-unders

25-ft overhead walking lunge, arm 1

25-ft overhead walking lunge, arm 2

♀ 25-lb DB ♂ 35-lb DB

Beginner Option:

Complete as many rounds as possible in 15 minutes of:

50 single-unders

25-ft walking lunge, arm 1

25-ft walking lunge, arm 2

♀ 10-lb DB ♂ 15-lb DB

Friday 230609

Front squat 10-5-3-1-1-1-3-5-10 reps

Post loads to comments.

Compare to 211006.



Scaling:

All athletes can perform this workout as prescribed. Newer athletes should focus on maintaining sound mechanics rather than trying for max loads.

Wednesday 230607

Complete as many rounds as possible in 20 minutes of:

5 chest-to-bar pull-ups

10 ring dips

15 overhead squats

♀ 65 lb ♂ 95 lb

Post rounds completed to comments.

Compare to 160524.



Scaling:

Today we have a variation of the benchmark workout Cindy. Intermediate athletes should perform the original benchmark if they haven’t done so already. If you have a Cindy record, complete today’s workout as prescribed. Newer athletes should modify the movements and load.

Beginner Option:

Complete as many rounds as possible in 20 minutes of:

5 assisted pull-ups

10 push-ups

15 overhead squats, PVC pipe or dowel

Tuesday 230606

Complete as much as possible in 10 minutes of:

10 strict handstand push-ups

20 pulls on the rower for max calories

Post calories rowed to comments.

Compare to 210715.



Scaling:

We rarely see workouts with a specific amount of pulls on the rower. Practice solid technique during the warm-up and shoot for max-effort pulls during the workout. Choose a handstand push-up modification that is challenging, but allows you to keep moving.

Intermediate Option:

Complete as much as possible in 10 minutes of:

5 strict handstand push-ups

20 pulls on the rower for max calories

Beginner Option:

Complete as much as possible in 10 minutes of:

10 assisted push-ups

20 pulls on the rower for max calories

Monday 230605

10 200-m sandbag runs

Rest as needed between efforts.

♀ 20 lb ♂ 30 lb

Post best and worst times to comments.



Scaling:

Carry a weight for these efforts if you’re able to complete the distance without dropping it.

Intermediate Option:

10 200-m sandbag runs

Rest as needed between efforts.

♀ 10 lb ♂ 20 lb

Beginner Option:

5 200-m medicine-ball runs

Rest as needed between efforts.

♀ 4 lb ♂ 6 lb