Main Site Daily WODs

For time: 800/1,000-meter row 21 overhead squats 600/750-meter row 15 overhead squats 400/500-meter row 9 overhead squats 200/250-meter row ♀ 95 lb ♂ 135 lb Post time to comments. Scaling: Today’s workout pairs a weightlifting element with a monostructural element. The row distances are short enough that they deserve to be pushed and not paced. The loading of the overhead … [Read more...] about Monday 241202

3 rounds for time of: 10 hang power cleans 1-minute hang from the pull-up bar 10 push jerks 1-minute handstand hold ♀ 105 lb ♂ 155 lb Post time to comments. Scaling: Today’s workout is a combination of lifting and static holds. You will also notice the pull-up bar hang is after the hang power cleans (pulling and grip intensive). Then the handstand hold is after the push … [Read more...] about Saturday 241130

Complete as many reps as possible in 15 minutes of: 75/100-calorie row 30 box jumps 30 jumping pull-ups 30 kettlebell swings 30 lunges 30 knees-to-elbows 30 push presses 30 hip extensions 30 wall-ball shots 30 burpees 30 double-unders ♀ 20-inch box, 26-lb kettlebell, 35-lb push press, 14-lb medicine ball to 9 feet ♂ 24-inch box, 35-lb kettlebell, 45-lb push press, 20-lb … [Read more...] about Friday 241129

Muscle snatch 1-1-1-1-1 reps Power snatch 1-1-1-1-1 reps Squat snatch 1-1-1-1-1 reps Post loads to comments. Compare to 211202. Scaling: Today’s workout is a heavy-lifting day. Most athletes will be able to do this workout as prescribed. This progression of snatch variations should prepare you well for the attempts at a 1-rep-max squat snatch. Those who aren’t yet ready to … [Read more...] about Wednesday 241127

Barbara 5 rounds, each for time, of: 20 pull-ups 30 push-ups 40 sit-ups 50 squats Rest precisely 3 minutes between rounds. Post times to comments. Compare to 220111. Scaling: Today’s workout is a classic benchmark effort. The goal is to maintain a relatively consistent time in each round. If unable to finish each movement in 3 sets or less, decrease the reps by 5-10 per … [Read more...] about Tuesday 241126

For time: 1-mile run Post times to comments. Compare to 211030. Scaling: Today’s workout is a single, all-out monostructural effort. Most athletes can complete this as prescribed. Be sure to spend significant time warming up, moving your body, and elevating your heart rate. Advanced athletes should push hard and take chances. Less-experienced and newer athletes may need to … [Read more...] about Monday 241125

1-2-3-4-5-6-7-8-9-10 reps for time of: Sumo deadlift high pulls Ring dips ♀ 75-lb barbell ♂ 115-lb barbell Scaling: Today’s workout is a classic pull and push movement combination. In theory, you should be able to go back and forth between movements with minimal interference. Tread lightly in the first few rounds as they will go by very quickly. However, the later rounds are … [Read more...] about Saturday 241123

For total reps: 4 minutes of overhead squats 4 minutes of rope climbs to 15 feet 4 minutes of thrusters 4 minutes of wall walks ♀ 105-lb barbell ♂ 155-lb barbell Post reps to comments. Scaling: In today’s workout, you have four exercises with 4 minutes at each exercise. The goal is to complete as many reps of each exercise as possible. Choose a load for the barbell that … [Read more...] about Friday 241122

3 rounds for time of: 400/500-meter row 120 double-unders 40 GHD hip extensions Post times to comments. Scaling: The name of the game in today’s workout is consistency — be smooth on the rower, in control on the double-unders, and knock out bigger chunks of reps on the GHD. All athletes should aim to keep this workout under 20 minutes. More advanced athletes are challenged to … [Read more...] about Wednesday 241120

For time: 400-meter run Then, 5 rounds of: 10 toes-to-bars 10 box jump-overs Then, 400-meter run ♀ 24-inch box ♂ 30-inch box Post times to comments. Scaling: Today’s workout challenges you to push the pace on each run and go unbroken on the couplet in the middle. Do your best not to “game” this workout. Instead, hit the first run hard and then get ready to find your hip … [Read more...] about Tuesday 241119