Latest Wods

Monday 230424

For time:

Run 800 meters

Then, 50-40-30-20-10 reps of the couplet:

  Wall ball

  Box jump

Then, run 800 meters

♀ 14-lb ball, 20-in box

♂ 20-lb ball, 24-in box

Post time to comments.



Scaling:

Newer athletes should reduce the volume on the couplet in order to keep intensity high and complete the work in the 18-22 minute range.

Intermediate Option:

For time:

Run 800 meters

Then, 50-40-30-20-10 reps of the couplet:

  Wall ball

  Box jump

Then, run 800 meters

♀ 10-lb ball, 20-in box

♂ 14-lb ball, 24-in box

Beginner Option:

For time:

Run 400 meters

Then, 40-30-20-10 reps of the couplet:

  Wall ball

  Box jump

Then, run 400 meters

♀ 6-lb ball, 12-in box

♂ 10-lb ball, 20-in box

Sunday 230423

Complete as many rounds as possible in 10 minutes of:

12 dumbbell deadlifts

9 dumbbell hang squat cleans

6 dumbbell push jerks

♀ 35-lb DBs ♂ 50-lb DBs

Post rounds completed and dumbbell load to comments.

Compare to 160415.



Scaling:

Athletes should shoot to complete 5+ rounds of this dumbbell DT variation. Reduce the loading on the dumbbells in order to complete a full complex with minimal rest when fresh.

Intermediate Option:

Complete as many rounds as possible in 10 minutes of:

12 dumbbell deadlifts

9 dumbbell hang squat cleans

6 dumbbell push jerks

♀ 25-lb DBs ♂ 35-lb DBs

Beginner Option:

Complete as many rounds as possible in 10 minutes of:

12 dumbbell deadlifts

9 dumbbell hang squat cleans

6 dumbbell push jerks

♀ 10-lb DBs ♂ 15-lb DBs

Saturday 230422

10 rounds with a 2-minute rest in between, of any (or any combination) of:

Swim 100 meters

OR

Run 400 meters

OR

Row 500 meters

OR

Bike 1000 meters

Post your choice of exercises and times of each round to comments.

Compare to 130830.



Scaling:

Pick your poison. Today’s metabolic conditioning workout provides an opportunity for you to work on your weakness. Two minutes between efforts is plenty of time to recover in order to attack each sprint at 85-95% effort. Beginners can reduce the overall volume.

Beginner Option:

5 rounds with a 2-minute rest in between, of any (or any combination) of:

Swim 100 meters

OR

Run 400 meters

OR

Row 500 meters

OR

Bike 1000 meters

Thursday 230420

Complete as many rounds as possible in 20 minutes of:

20 weighted box step-ups

20 weighted walking lunges

40 weighted sit-ups (single dumbbell)

♀ 25-lb DBs, 20-in box

♂ 35-lb DBs, 24-in box



Scaling:

Athletes of all levels should attempt to hold a consistent pace throughout today’s workout. Newer athletes can reduce the load or drop it entirely in order to keep moving.

Intermediate Option:

Complete as many rounds as possible in 20 minutes of:

20 weighted box step-ups

20 weighted walking lunges

40 weighted sit-ups (single dumbbell)

♀ 20-lb DBs, 20-in box

♂ 30-lb DBs, 24-in box

Beginner Option:

4 rounds for time of:

20 box step-ups

20 walking lunges

40 sit-ups

Wednesday 230419

5 rounds for time of:

Row 500 meters

15 bench presses

♀ 95 lb ♂ 135 lb

Post time to comments.

Compare to 190809.



Scaling:

Watch The Bench Press and Rowing for points of performance prior to warming up. Spend time in the warm-up working up to a load that will allow you to complete 10 consecutive bench presses.

Intermediate Option:

5 rounds for time of:

Row 500 meters

15 bench presses

♀ 75 lb ♂ 115 lb

Beginner Option:

3 rounds for time of:

Row 500 meters

15 bench presses

♀ 45 lb ♂ 75 lb

Tuesday 230418

For time:

100 wall-ball shots

♀ 20-lb ball to 9-ft target

♂ 30-lb ball to 10-ft target

Post time to comments.

Compare to 180327.



Scaling:

This heavy twist on Karen should be relatively quick. If needed, use a lighter ball or slightly lower target. Try for a few large sets early, then hang on for smaller sets until the end.

Intermediate Option:

For time:

100 wall-ball shots

♀ 14-lb ball to 9-ft target

♂ 20-lb ball to 10-ft target

Beginner Option:

For time:

75 wall-ball shots

♀ 6-lb ball

♂ 10-lb ball

Sunday 230416

3 rounds, each for time of:

15 clean and jerks

30-calorie bike

Rest 2:00

♀ 85 lb  ♂ 125 lb

Post each round time to comments.



Scaling:

Today we have a slightly lighter barbell than Grace. Beginners should look back to last month’s Grace effort and load the bar appropriately.

Intermediate Option:

3 rounds, each for time of:

15 clean and jerks

30-calorie bike

Rest 2:00

♀ 65 lb ♂ 95 lb

Beginner Option:

3 rounds, each for time of:

10 clean and jerks

20-calorie bike

Rest 2:00

♀ 45 lb ♂ 65 lb

Saturday 230415

For time:

70 burpees

50 kettlebell swings

30 chest-to-bar pull-ups

♀ 35-lb KB ♂ 53-lb KB

Post time to comments.



Scaling:

Push the pace on today’s chipper-style workout. Newer athletes can reduce the weight and reps in order to complete each movement in 1-3 sets.

Intermediate Option:

For time:

70 burpees

50 kettlebell swings

20 chest-to-bar pull-ups

♀ 35-lb KB ♂ 53-lb KB

Beginner Option:

For time:

40 burpees

30 kettlebell swings

20 ring rows

♀ 13-lb KB ♂ 26-lb KB

Friday 230414

15 minutes to drill the press to handstand

Then,

15 minutes to build to a heavy single power snatch

Post press-to-handstand drills completed and snatch load to comments.



Scaling:

Watch Press to Handstand Progression: Plate Drill and Annie’s Press to Handstand Progression and work on the skill. For the second portion of your session, watch The Power Snatch and focus on going heavy from the ground to overhead. Beginners may choose skills practice such as plank holds or handstands. All athletes can go heavy in the power snatch, with newer athletes focusing on solid mechanics.

Wednesday 230412

Five 3-minute rounds of:

10 front squats

10 box jumps

Row for max calories.

Rest 3 minutes between rounds.

♀ 125-lb front squat, 30-in box

♂ 185-lb front squat, 36-in box

Post calories rowed each round to comments.

Compare to 180217.



Scaling:

Pick loads, rep numbers, and a box height that allow you to get through the squats and jumps with a minute or so to row. However, you should need to sprint through the squats and box jumps to earn that time. The 3-minute rest will let you recover to sprint again in the next interval. Adjust after the first round if needed.

Intermediate Option:

Five 3-minute rounds of:

10 front squats

10 box jumps

Row for max calories.

Rest 3 minutes between rounds.

♀ 95-lb squat, 24-in box

♂ 135-lb squat, 30-in box

Beginner Option:

Four 3-minute rounds of:

10 front squats

10 box step-ups

Row for max calories.

Rest 3 minutes between rounds.

♀ 55-lb squat, 16-in box

♂ 75-lb squat, 20-in box