Main Site Daily WODs

50-35-20 reps for time of: Hand-release push-ups Row calories Post time to comments. Stimulus and Strategy: Today’s workout is a play on last Monday’s effort. It’s also a sprint. Both workouts are simple gymnastics movements followed by a sprint on a piece of monostructural equipment. However, last Monday was a pulling gymnastics function and today is pressing. Like last … [Read more...] about Monday 241216

On a 2-minute clock for 5 rounds, complete: 100-foot farmers carry 30 anchored sit-ups Max dumbbell squat cleans in the remaining time Rest 1 minute between rounds. ♀ 35-lb dumbbells ♂ 50-lb dumbbells Post time to comments. Scaling: In today’s workout, you need to push the pace in order to start working on your score. Set up a farmers carry route that is 50 feet out and 50 … [Read more...] about Saturday 241214

Jack Complete as many rounds as possible in 20 minutes of: 10 push presses 10 kettlebell swings 10 box jumps ♀ 75-lb barbell, 35-lb kettlebell, and 20-inch box ♂115-lb barbell, 53-lb kettlebell, and 24-inch box Compare to 221029. Post rounds and reps to comments. Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces … [Read more...] about Friday 241213

5 rounds for time of: 6 wall walks 30 alternating single-leg squats Post time to comments. Scaling: Today’s workout is a gymnastics couplet that falls in the moderate time domain. Expect the combination of being upside down, then squatting on one leg to be a bit disorienting. Remember to breathe, get your balance, and keep moving. Reduce the volume and movement complexity for … [Read more...] about Wednesday 241211

For time: Run 5,000 meters Compare to 240423. Post time to comments. Scaling: If executed properly, this workout challenges the boundaries of human performance and requires no equipment. It's a fantastic test of stamina, endurance, and mental fortitude. Experienced athletes should try for a PR on this benchmark effort. Look back at your previous time to help determine an … [Read more...] about Tuesday 241210

30-20-10 reps for time of: Echo bike calories Pull-ups Post time to comments. Scaling: Today’s workout is a sprint. No holding back. It’s a day to push the pace on the bike and larger sets on the pull-ups. That said, know your limits. If you feel like you need to break on the pull-up bar then do so. Adjust the number of calories, the number of pull-ups, and difficulty of the … [Read more...] about Monday 241209

For time: 150 burpees 150 wall-ball shots Partition the reps as needed to complete the work as quickly as possible. ♀ 14-lb medicine ball to 9 feet ♂ 20-lb medicine ball to 10 feet Post time to comments. Scaling: Today’s workout is a “choose your own adventure.” Break up the reps and switch exercises in any fashion you choose. Expect the burpees to conflict with the … [Read more...] about Saturday 241207

5 rounds for total reps: 1-minute shuttle run 1-minute rope climb to 15 feet 1-minute hang power snatches 1-minute rest For the shuttle run, 25 feet out and 25 feet back = 1 shuttle run. ♀ 105 lb ♂ 155 lb Post reps to comments. Scaling: Today’s workout is a grippy breather. Expect to be out of breath and your grip to be taxed. The loading of the barbell should allow you to … [Read more...] about Friday 241206

3 rounds for time of: 35 dumbbell deadlifts 35 GHD sit-ups 800-meter run ♀ 35-lb dumbbells ♂ 50-lb dumbbells Post time to comments. Scaling: Today’s workout got its inspiration from a Hero workout called Michael. We are still going to run 800 meters, however, we are going to do it at the end of the round to encourage you to move a little quicker, especially in the final … [Read more...] about Wednesday 241204

Complete as many rounds and reps as possible in 9 minutes of: 3 bar muscle-ups 6 box jump-overs ♀ 24-inch box ♂ 30-inch box Post reps to comments. Scaling: Today’s workout is a gymnastics couplet. Simple, yet effective. Because the duration of the workout is relatively short, this is not a good workout to “try something new.” If you have bar muscle-ups and 3 reps per round … [Read more...] about Tuesday 241203