Main Site Daily WODs

Tuesday 250218

Complete as many rounds and reps as possible in 15 minutes of:

20 GHD sit-ups

40 air squats

400-meter run

Post rounds and reps to comments.

Stimulus and Strategy:

Today’s workout provides some contrast to yesterday’s upper-body stamina effort. Today tests your midline and lower-body stamina. Athletes should push to complete at least 3 rounds. Choose options that allow you to complete a single round in 5 minutes or less. Expect your legs to feel heavy in the first 100 meters of each run. Focus on picking up your feet, getting your body moving, and then increasing your pace.

Scaling:

Reduce the distance of the run. Reduce the reps of the air squats and GHD sit-ups.

If you are not familiar with or have not been training consistently with the GHD, reduce the complexity of the GHD sit-ups by reducing the range of motion to parallel or performing AbMat sit-ups. For the air squats, consider squatting to an elevated target that maximizes pain-free range of motion.

In case of an injury or limitation, consider performing plank shoulder taps or hollow rocks for the GHD sit-ups. For the air squats, perform lunges or low box step-ups. Consider 900/1,250 meters on the Echo bike or 400/500 meters on the rower or ski erg instead of the run.

Intermediate option:

Complete as many rounds and reps as possible in 15 minutes of:

20 GHD sit-ups to parallel

40 air squats

400-meter run

Beginner option:

Complete as many rounds and reps as possible in 15 minutes of:

20 sit-ups

20 air squats

200-meter run

Coaching cues:

In the descent of the GHD sit-up, unlock your knees and keep your belly tight. As you reach your end range of motion, straighten your legs by squeezing your thighs and your belly, and driving your heels toward the wall in front of you.

Resources:

The GHD Sit-Up

The Air Squat

Pose Running Drills | Pose Alignment

Training the GHD Sit-Up

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Monday 250217

2 rounds for time of:

35 pull-ups

35 shoulder-to-overheads

♀ 75 lb

♂ 115 lb

Post times to comments.

Stimulus and Strategy:

Today’s workout is a classic push/pull gymnastics couplet. Expect this effort to test your stamina and give you a pretty significant upper-body pump. The goal is to complete this workout in 10 minutes or less. You may see some more advanced athletes finish closer to 5 minutes. Choose a weight that allows you to perform at least 10 reps every time you pick up the barbell.

Scaling:

Reduce the loading of the barbell to something that feels moderate-to-light. If you are capable of performing pull-ups, but 70 reps is too much volume, reduce the reps to 15-25 in each round.

Reduce the complexity of the pull-up by performing a jumping pull-up, banded pull-up, or ring row. For the shoulder-to-overhead, perform a push press or shoulder press with lighter weight.

In case of an injury or limitation, consider reducing the reps and performing a single-arm ring row or a bent-over dumbbell row in place of the pull-ups. If the rack position is the limitation in the shoulder-to-overhead, use a pair of dumbbells.

Intermediate option:

2 rounds for time of:

25 pull-ups

35 shoulder-to-overheads

♀ 65 lb

♂ 95 lb

Beginner option:

2 rounds for time of:

25 ring rows

25 shoulder-to-overheads

♀ 35 lb

♂ 45 lb

Coaching cues:

To help with cycling shoulder-to-overhead reps, focus on keeping your elbows up as you return the barbell to the shoulders. This helps maintain the shelf and keeps the barbell from drifting down your chest.

Resources:

The Kipping Pull-Up

The Push Press

The Push Jerk

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Saturday 250215

5 rounds for time of:

Row 350/500 meters in as few pulls as possible

After each row, perform 2 double-unders for each pull taken. For example, if it takes 40 pulls to complete the row, complete 80 double-unders before starting the next round.

Post time and number of pulls each round to comments.

Compare to 210928.

Stimulus and Strategy:

Today’s workout will require thought and strategy. To maximize the distance in each pull, the effort encourages hard pulls on the rower. Increase the damper setting and slow your cadence to minimize the number of pulls each round. If needed, reduce the total distance to something you can complete in 60 total pulls or less in each set.

Scaling:

Reduce the distance on the rower.

To adjust the complexity of the double-under, consider performing single-unders or jumping jacks. If you have double-unders, but they are inconsistent, consider performing attempts and counting both singles and doubles toward your reps.

In case of an injury or limitation, consider performing jumping jacks, penguin taps, or alternating toe taps on a low box in place of the double-unders.

Intermediate option:

5 rounds for time of:

Row 350/500 meters in as few pulls as possible.

After each row, perform 1 double-under for each pull taken. For example, if it takes 40 pulls to complete the row, complete 40 double-unders before starting the next round.

Beginner option:

3 rounds for time of:

Row 350/500 meters in as few pulls as possible.

After each row, perform 1 single-under for each pull taken. For example, if it takes 40 pulls to complete the row, complete 40 single-unders before starting the next round.

Coaching cues:

To reduce your stroke rate, focus on your return. Release your hands away from your body, lean forward slightly, and count to three as you pull yourself back into the catch position.

Resources:

Rowing Technique Tips

The Double-Under

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Friday 250214

Every 3 minutes until failure, complete 2 rounds of:

3 toes-to-bars

3 kettlebell swings

25-foot kettlebell walking lunges

♀ 35 lb

♂ 53 lb

Rest with the remaining time in the interval.

Add 3 reps to the toes-to-bars and kettlebell swings in each progressive 3-minute interval.

Post reps to comments.

Stimulus and Strategy:

Today’s workout is a race to complete your reps as quickly as possible to give yourself more rest before starting the next set. With the options you choose for the workout, the first interval should take you no more than 90 seconds to complete. Your goal should be to finish the round of 15 toes-to-bars and 15 kettlebell swings. That said, it is possible for more advanced athletes to get into the set of 21 or higher. If you are unable to complete your reps within the allotted time, your workout is over. During the kettlebell walking lunge, carry the kettlebell however you like.

Scaling:

Reduce the loading of the kettlebell.

To adjust the complexity of the toes-to-bars, reduce the range of motion. Consider knees-to-chests, hanging knee raises, or hollow rocks. For the kettlebell swings, perform Russian kettlebell swings. For the lunges, perform unweighted or do low box step-ups.

In case of an injury or limitation, consider hollow rocks or sit-ups in place of the toes-to-bars. For the kettlebell swings, perform sumo deadlifts or single-arm Russian kettlebell swings. For the lunges, perform an unweighted lunge or a low unweighted box step-up.

Intermediate option:

Every 3 minutes until failure, complete 2 rounds of:

3 knees-to-chests

3 kettlebell swings

25-foot kettlebell walking lunges

♀ 26 lb

♂ 35 lb

Rest with the remaining time in the interval.

Add 3 reps to the knees-to-chests and kettlebell swings in each   3-minute interval.

Beginner option:

Every 3 minutes until failure, complete 2 rounds of:

3 hanging knee raises

3 Russian kettlebell swings

25-foot walking lunges

♀ 18 lb

♂ 26 lb

Rest with the remaining time in the interval.

Add 3 reps to the hanging knee raises and Russian kettlebell swings in each 3-minute interval.

Coaching cues:

On the toes-to-bar, control the downswing after getting your toes to the bar. When you relax, you lose the rhythm. So, focus on keeping your midsection tight and pushing yourself into the arch position of the next kip.

Resources:

The Kipping Toes-to-Bar

The Kettlebell Swing

The Kipping Hanging Knee Raise

The Russian Kettlebell Swing

The Walking Lunge

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Wednesday 250212

Power Amanda

9-7-5 reps for time of:

Muscle-ups

Power snatches

♀ 95 lb

♂ 135 lb

Post time to comments.

Compare to similar 220407.

Stimulus and Strategy:

Amanda is a classic benchmark workout. Typically, this workout is performed with a squat snatch, however, today we are going to perform a power snatch.  Most athletes should aim to complete the workout in 12 minutes or less. Some more advanced athletes could finish in 5 minutes or less.

Scaling:

Reduce the volume of the muscle-ups. Athletes who have muscle-ups, but not the overall volume, should consider reducing the repetitions to 7-5-3 or 4-3-2.

To adjust the complexity of the muscle-ups, perform a jumping muscle-up, low-ring transition, or ring rows and push-ups. For the power snatch, perform a hang power snatch, a hang muscle snatch, or a dumbbell snatch.

In case of an injury or limitation, consider performing low-ring transitions, or ring rows and push-ups. For the power snatch, consider a hang power clean or single-arm dumbbell snatch.

Intermediate option:

For time:

5-3-1

Muscle-ups

9-7-5

Power snatches

♀ 75 lb

♂ 115 lb

Beginner option:

9-7-5 reps for time of:

Ring rows

Push-ups

Power snatches

♀ 35 lb

♂ 45 lb

Coaching cues:

The third pull in the snatch is you pulling yourself underneath the object, not the object up to you. After you extend your hips, pull yourself under the barbell.

Resources:

The Kipping Muscle-Up

The Power Snatch

The Ring Row

The Push-Up

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Tuesday 250211

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

Post loads to comments.

Compare to 230128.

Stimulus and Strategy:

Today is a heavy day. Keep in mind, heavy is relative to each athlete's capacity and experience. As long as you are working to your limits, you will benefit from today’s effort. Experienced athletes should build to a heavy set of 5 and plan to go as heavy as possible across all sets. Newer athletes should start light, focus on mechanics, and slowly add weight as they are comfortable.

Scaling:

Reduce the loading of the barbell to maintain safety and the integrity of the lift.

To adjust the complexity of the lift, consider performing a goblet squat with a dumbbell or kettlebell.

In case of an injury or limitation, consider squatting with a single dumbbell or kettlebell. You can also lunge with a load or perform an unloaded air squat.

Intermediate option:

Same as Rx’d.

Beginner option:

Same as Rx’d.

Coaching cues:

Throughout the squat, imagine your feet are screws and you are trying to screw them into the ground. In doing so, you will create better contact with the ground and keep your knees tracking over your toes.

Resources:

The Back Squat

The Squat: Points of Performance

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Monday 250210

Riley

For time:

2,400-meter run

150 burpees

2,400-meter run

If you’ve got a weight vest or body armor, wear it.

Post time to comments.

Compare to 140928.

Army Sgt. 1st Class Riley G. Stephens, 39, of Tolar, Texas, assigned to the 1st Battalion, 3rd Special Forces Group (Airborne), died Sept. 28, 2012, in Wardak, Afghanistan, of wounds caused by enemy small-arms fire. Stephens is survived by his wife Tiffany; children, Austin, Morgan, and Rylee Ann; parents, Michael and Joann; brother Ken; and several family members.

Stimulus and Strategy:

Today’s Hero workout is a longer-duration effort. This is meant to be a grind, so expect this workout to take up to 60 minutes. Each run and the burpees should take no more than 20 minutes to complete (each). Athletes who are capable of completing this workout in 35 minutes or less can consider adding a weight vest or body armor. Most athletes should attempt this workout using their own body weight. Work hard and have fun.

Scaling:

Reduce the distance of the run and the repetitions of the burpees.

To adjust the complexity of the run, instead of reducing the distance, consider using a movement substitution like a bike or a rower. Perform 5,500 meters on an Echo bike or 2,500 meters on a rower or ski erg. For the burpees, reduce the range of motion by performing an up-down.

In case of an injury or limitation, consider the running substitutions mentioned above. For burpees, perform up-downs, push-ups, or mountain climbers.

Intermediate option:

For time:

2,400-meter run

150 burpees

2,400-meter run

Beginner option:

For time:

1,200-meter run

50 burpees

1,200-meter run

Coaching cues:

When you are performing the burpees, focus on jumping your feet to your hands and landing in your heels. This will help maximize efficiency across your reps.

Resources:

CrossFit Hero and Tribute Workouts

Running | Change in Support Drill

The Burpee

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Saturday 250208

For time:

30 handstand push-ups

30 deadlifts

30 ring dips

30 power cleans

30 pull-ups

30 thrusters

♀ 155-lb deadlifts, 95-lb cleans, 65-lb thrusters

♂ 225-lb deadlifts, 135-lb cleans, 95-lb thrusters

Post time to comments.

Stimulus and Strategy:

Today’s workout is a chipper and may look familiar. This mash-up fuses together three classic CrossFit benchmarks: Diane, Elizabeth, and Fran, but with fewer reps than the traditional 45 of each movement. That said, this should challenge you to keep moving and maintain larger chunks of reps. All athletes should use options that allow them to finish in 15 minutes or less. Advanced athletes may be able to go sub-10.

Scaling:

Reduce the loading of each barbell to something that feels moderate-to-light for each movement and that you can complete in sets of at least 10 while fresh.

To reduce the complexity of the handstand push-up, perform a pike push-up or dumbbell shoulder press. For the ring dips, lower the rings to a position that allows your feet to touch the ground. 
Then use them to help you move through the range of motion. For the pull-ups, perform a jumping pull-up or ring row. For the barbell movements, reduce the loading to something that allows you to focus on the technique and move safely.

In case of an injury or limitation, consider using a single dumbbell for most of the movements. Perform a single-arm shoulder press for the handstand push-ups, a dumbbell sumo deadlift for the deadlift or an unweighted good morning, a push-up or dumbbell floor press for the ring dips, a single-arm dumbbell power clean for the power cleans, a single-arm ring row for the pull-ups, and a single-arm dumbbell thruster, dumbbell front squat, or dumbbell push press for the thruster.

Intermediate option:

For time:

30 handstand push-ups

30 deadlifts

30 ring dips

30 power cleans

30 pull-ups

30 thrusters

♀ 125-lb deadlifts, 65-lb cleans, 55-lb thrusters

♂ 185-lb deadlifts, 95-lb cleans, 75-lb thrusters

Beginner option:

For time:

20 dumbbell shoulder presses

20 deadlifts

20 foot-assisted ring dips

20 power cleans

20 ring rows

20 thrusters

♀ 10-lb dumbbells, 55-lb deadlifts, 35-lb cleans, 35-lb thrusters

♂ 15-lb dumbbells, 75-lb deadlifts, 45-lb cleans, 45-lb thrusters

Coaching cues:

For the power cleans in today’s workout, it may be tempting to perform muscle cleans or use more upper body. Be cautious as the next movement is pull-ups. Instead, focus on using your legs and pulling into a partial squat.

Resources:

The Kipping Handstand Push-Up

The Deadlift

The Ring Dip

The Power Clean

The Kipping Pull-Up

The Thruster

Ring Dip Scaling

The Ring Row

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Friday 250207

On a 12-minute clock, complete:

75 wall-ball shots

800-meter run

Max burpee box jump-overs

♀ 14-lb ball to a 9-foot target and 24-inch box

♂ 20-lb ball to a 10-foot target and 30-inch box

Post reps to comments.

Stimulus and Strategy:

Today’s workout is a challenge. The goal is to finish the wall-ball shots and run as quickly as possible, and then complete as many burpee box jump-overs as possible in the remaining time. Both the wall-ball shots and the run should take no more than 5 minutes each to complete. This will leave you with at least 2 minutes to complete burpee box jump-overs. Push the pace from the beginning and hold on for the ride.

Scaling:

Reduce the loading of the wall-ball shots to maintain at least 15 reps per minute. If needed, reduce the reps as well as the load. Reduce the distance of the run to hit the intended time domain.

To reduce the complexity of the wall-ball shot, consider reducing the height of the target or simply performing a thruster with the medicine ball. For the burpee box jump-overs, reduce the height of the box or perform box step-overs.

In case of an injury or limitation, perform a medicine-ball front squat or push press. For the 800-meter run, consider biking 1,750/2,500 meters on an Echo bike or rowing 800/1,000 meters. On the burpee box jump-overs, perform up-downs in place of the burpee and step-ups to a low target for box jumps.

Intermediate option:

On a 12-minute clock, complete:

75 wall-ball shots

800-meter run

Max burpee box jump-overs

♀ 10-lb ball to a 9-foot target and 20-inch box

♂ 14-lb ball to a 10-foot target and 24-inch box

Beginner option:

On a 12-minute clock, complete:

50 wall-ball shots

400-meter run

Max burpee box step-overs

♀ 6-lb ball to a 9-foot target and 12-inch box

♂ 10-lb ball to a 10-foot target and 20-inch box

Coaching cues:

To increase your pace on the burpee box jump-overs, begin rotating on top of the box and step down facing the box before going into your next rep.

Resources:

The Wall-Ball Shot

Running: Falling Forward Drill

Burpee Box Jump-Over

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Wednesday 250205

10 rounds for time of:

7/10-calorie Echo bike

1 legless rope climb to 15 feet

Post time to comments.

Stimulus and Strategy:

Today’s workout is a back-and-forth “sprint.” While the workout, in its entirety, should be completed in 15 minutes or less, each round should be a sprint. Choose options that allow you to keep each round to 90 seconds or less.

Scaling:

Reduce the calories on the bike and the height of the rope climb.

To reduce the complexity of the legless rope climb, perform the movement with assistance from your legs or reduce the height of the climb.

In case of an injury or limitation, perform pull-to-stands in place of the rope climb. For the calories on the bike, consider a 150-meter row or a 150-meter run.

Intermediate option:

7 rounds for time of:

7/10-calorie Echo bike

1 legless rope climb to 12 feet

Beginner option:

5 rounds for time of:

6/8-calorie Echo bike

2 pull-to-stands

Coaching cues:

Use your legs to generate momentum on the legless rope climbs. Work on timing your right leg with your right arm and vice versa. As one leg thrusts upward, that arm should then reach for the next grab on the rope.

Resources:

Rogue Echo Bike

The Legless Rope Climb

Modified Rope Climb: Pull-to-Stand

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