Main Site Daily WODs

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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Tuesday 250204

Complete as many rounds as possible in 20 minutes of:

30-second handstand hold

30-second squat hold

30-second L-sit hold

30-second chin-over-bar hold

Post rounds completed to comments.

Compare to 220610.

Stimulus and Strategy

Today’s workout is a unique effort. It’s hard to measure or quantify the work being accomplished when we perform a static hold, but that doesn’t mean it isn’t challenging or productive. As you will see, static holds challenge the stamina of our muscles and our drive to mentally overcome negative thoughts. Most athletes can maintain the structure of this workout. Choose static hold modifications that allow you to hold for 20-30 seconds at a time. Rest as needed between movements and sets.

Scaling:

To reduce the complexity of the handstand hold, consider holding a pike position with your feet on a box or the floor. For the L-sit hold, bending your knees will make the movement easier. For the chin-over-bar hold, consider using a band or putting your feet on a box.

In case of injury or limitation, hold a single dumbbell overhead in place of the handstand hold. For the L-sit hold, perform a seated leg lift with one or both legs. For the chin-over-bar hold, use a pair of rings like you would to perform ring rows; pull the rings to your chest and hold at your chest.

Intermediate option:

Complete as many rounds as possible in 20 minutes of:

30-second pike hold with feet on a box

30-second squat hold

30-second L-sit hold with knees bent

30-second chin-over-bar hold

Beginner option:

Complete as many rounds as possible in 20 minutes of:

30-second plank hold

30-second squat hold

30-second hollow body hold

30-second dead hang hold

Coaching cues:

In the squat hold, challenge yourself to hold an active position. This means finding a bottom position where your back is neutral, knees are in line with your toes, weight is balanced in your feet, and your hip crease is below your knees.

Resources:

The Handstand Hold

The L-Sit

Plank Variations

The L-Sit at Home

Gymnastics Course | Hollow Body Position

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Monday 250203

7 sets for load of:

1 snatch-grip deadlift

1 snatch pull

1 snatch

1 overhead squat

Post loads to comments.

Stimulus and Strategy:

Today’s workout is a heavy day with a snatch complex. The goal is to build across each set, working up as heavy as possible. Keep in mind that heavy is relative to each person's capacity and technique. Do not increase the loading if safety or technique are in jeopardy. As you complete each set, a regrip is allowed between the deadlift and snatch pull, and after the snatch pull. However, do not spend more than 10 seconds between movements. The snatch can be performed as a power or squat variation.

Scaling:

Reduce the loading of the barbell to maintain the integrity of each movement.

To reduce the complexity of the movement, reduce the load to an empty barbell or PVC pipe. For the snatch, perform a hang power snatch.

In case of an injury or limitation, perform this complex with a clean variation (clean-grip deadlift, clean pull, clean, and front squat). This complex can also be performed with a single dumbbell. For the overhead squat, consider an overhead lunge if overhead mobility is limited.

Intermediate option:

Same as Rx’d.

Beginner option:

Same as Rx’d.

Coaching cues:

Use the hips and legs to drive the barbell up, then press under the bar to receive it as high as possible. As the load increases, expect to receive the bar in a lower squat.

Resources:

The Snatch

The Power Snatch

What Is a Snatch?

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Saturday 250201

For reps:

1 minute of double-unders

1 minute of alternating single-leg squats

1 minute of hang clean and jerks

2 minutes of double-unders

2 minutes of alternating single-leg squats

2 minutes of hang clean and jerks

3 minutes of double-unders

3 minutes of alternating single-leg squats

3 minutes of hang clean and jerks

♀ 95 lb

♂ 135 lb

Stimulus and Strategy:

Today’s workout takes three movements and gives you an increasing amount of time to accumulate reps. If you are proficient in each movement, keep moving for as much of the interval as possible. Limit yourself to small breaks and push your thresholds in each movement. Less-experienced athletes should not push to failure or exhaustion because you will end up spending more time recovering. Instead, perform a few reps, take small breaks, and then continue to chip away. Expect the longer intervals to require more strategy in comparison to the single minute of work. Going all out for 2 or 3 minutes may not set you up for success in the following movement.

Scaling:

Reduce the loading of the barbell.

To reduce the complexity of the double-under, perform single-unders, double-under attempts, or a mix of both. For the single-leg squats, consider squatting to a target or performing a reverse lunge. For the hang clean and jerks, use one or two dumbbells.

In case of injury or limitation, perform calories on any machine in place of the double-unders. For the single-leg squats, consider performing a lunge or an air squat. For the hang clean and jerks, consider a muscle clean and shoulder press with a barbell or dumbbells. If you have an overhead limitation, you can also forgo the jerk and just perform the clean.

Intermediate option:

For reps:

1 minute of double-unders

1 minute of alternating single-leg squats

1 minute of hang clean and jerks

2 minutes of double-unders

2 minutes of alternating single-leg squats

2 minutes of hang clean and jerks

3 minutes of double-unders

3 minutes of alternating single-leg squats

3 minutes of hang clean and jerks

♀ 65 lb

♂ 95 lb

Beginner option:

For reps:

1 minute of single-unders

1 minute of alternating reverse lunges

1 minute of hang clean and jerks

2 minutes of single-unders

2 minutes of alternating reverse lunges

2 minutes of hang clean and jerks

3 minutes of single-unders

3 minutes of alternating reverse lunges

3 minutes of hang clean and jerks

♀ 35 lb

♂ 45 lb

Coaching cues:

As you jump in the double-under, avoid letting your hands follow you upward. Instead, force your hands down as you jump up.

Resources:

The Double-Under

The Single-Leg Squat

The Hang Clean

The Hang Power Clean

The Push Jerk

The Split Jerk

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Friday 250131

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

Deadlifts

Burpee pull-ups

Set the pull-up bar 6 inches above your reach.

♀ 185 lb

♂ 275 lb

Stimulus and Strategy:

Today’s workout focuses on moving a heavier barbell with an elevated heart rate. The goal is to complete this workout in 15 minutes or less. Choose a weight for the barbell that allows you to complete consistent sets of 5 unbroken reps. For the burpee pull-ups, the set of 15 should take no more than 90 seconds to complete.

Scaling:

Reduce the loading of the barbell or the reps of either movement.

To reduce the complexity of the deadlift, perform a sumo deadlift with a barbell or kettlebell. For the burpee pull-ups, perform an up-down instead of the burpee and lower the pull-up bar to allow you to use your legs more.

In case of injury or limitation, perform a light or unloaded good morning in place of the deadlift. For the burpee pull-ups, perform an up-down in place of the burpees and a ring row for the pull-ups.

Intermediate option:

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

Deadlift

Burpee pull-ups

Set the pull-up bar at your fingertips when your arms are extended overhead.

♀ 135 lb

♂ 205 lb

Beginner option:

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

Deadlift

Burpee jumping pull-ups

Set the pull-up bar at the middle of your forearms when your arms are extended overhead.

♀ 55 lb

♂ 75 lb

Coaching cues:

On the burpee pull-up, don’t waste time after completing the pull-up. Immediately get back to the ground and “rest” in the bottom of the burpee. Just don’t get caught lying on the ground for too long.

Resources:

The Deadlift

Burpee Pull-Up

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Wednesday 250129

Open Workout 19.3

For time:

200-foot dumbbell overhead lunge

50 dumbbell box step-ups

50 strict handstand push-ups

200-foot handstand walk

♀ 35-lb dumbbell and a 20-inch box

♂ 50-lb dumbbell and a 24-inch box

Post time to comments.

Compare to 190308.

Stimulus and Strategy:

The 2025 Open is right around the corner and today’s workout is a retest of a previous Open workout. If you have completed this workout before, check your score. There is no time cap on today’s effort, however, the goal is to finish in 15 minutes or less.

Scaling:

Reduce the loading of the dumbbell and the height of the box. Reduce volume of handstand push-ups to something you can complete in 10 sets or less. Athletes can also reduce the distance of both the lunges and the handstand walk.

To reduce the complexity of the lunge and the step-ups, consider performing both or either without a dumbbell. If you cannot perform a strict handstand push-up, use an elevated stable riser as a target, or perform a pike push-up, dumbbell shoulder press, or a push-up. For the handstand walk, consider putting your feet on a box and walking two to three times around the box on your hands or substituting with a bear crawl. You can also perform inchworms as another option.

In case of injury or limitation, perform the lunge with the dumbbell in the front rack position or without a dumbbell. Same for the box step-ups — perform these without a dumbbell or to a lower box. For the strict handstand push-up, consider a single-arm shoulder press or push-up from the knees. For the handstand walk, you could perform a bear crawl. If necessary, performing 20 to 30 calories on any machine is also an option.

Intermediate option:

For time:

200-foot dumbbell front-rack lunge

50 dumbbell box step-ups

50 strict handstand push-ups to a 5-inch riser

200-foot bear crawl

♀ 35-lb dumbbell and a 20-inch box

♂ 50-lb dumbbell and a 24-inch box

Beginner option:

For time:

200-foot dumbbell front-rack lunge

50 dumbbell box step-ups

50 double-dumbbell shoulder presses

200-foot bear crawl

♀ 10-lb dumbbell and a 12-inch box

♂ 20-lb dumbbell and a 20-inch box

Coaching cues:

On the strict handstand push-ups, focus on lowering your head to a position in front of your hands. Then, as soon as your head touches the ground, squeeze your belly, press through the floor, and push your head in line with your arms.

Resources:

Open Workout 19.3

The Dumbbell Overhead Walking Lunge

Dumbbell Box Step-Up

The Strict Handstand Push-Up

The Handstand Walk

The Dumbbell Front-Rack Lunge

The Dumbbell Press

The Bear Crawl

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Tuesday 250128

5 rounds, each for time, of:

400-meter run

Rest 2 minutes

Post your fastest and slowest times to comments.

Compare to 231120.

Stimulus and Strategy:

Today’s workout is running intervals. If you have performed this workout in the past, look back at your scores and use them to help you today. Each interval should be treated as a near-maximal effort and should take no more than 2 minutes to complete.

Scaling:

Reduce the distance to achieve the intended time domain.

To reduce the complexity or in the case of a limitation, consider substituting with any machine available. Perform 900/1,250 meters on an Echo bike or 400/500 meters on a rower or ski erg.

Intermediate option:

Same as Rx’d.

Beginner option:

5 rounds, each for time, of:

200-meter run

Rest 2 minutes

Coaching cues:

Move your feet fast, but don't forget about your arms. At any point where you reach near-max speeds, keep your shoulders square and pump your arms with your elbows held at a 90-degree angle. Applying a conscious effort toward your upper-body movement this way can bolster speed by utilizing your entire body more efficiently, and not just your lower half.

Resources:

CAP Tips: Running Position Drill

CAP Tips: Running Pulling in Place

CAP Tips: Running Falling Forward

CAP Tips: Running Change in Support Drill

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Monday 250127

For time:

150 kettlebell swings

♀ 53 lb

♂ 70 lb

Stimulus and Strategy:

There is no hiding in today’s workout — it’s just you, a kettlebell, and your will to hang on. The loading of the kettlebell should allow you to perform the total reps in 5 sets or less. Aim to complete this workout in 10 minutes or less.

Scaling:

Reduce the loading of the kettlebell as needed. Less-experienced athletes should reduce the total reps.
Reduce the complexity of the movement by performing a Russian kettlebell swing or a kettlebell deadlift.
In case of injury or limitation, perform a single-arm Russian kettlebell swing. If loading is an issue, a box jump is a nice way to stay explosive, but eliminate the weight. If you choose box jumps, perform no more than 100 reps, and step down from each jump.

Intermediate option:

For time:

120 kettlebell swings

♀ 35 lb

♂ 53 lb

Beginner option:

For time:

60 kettlebell swings

♀ 18 lb

♂ 26 lb

Coaching cues:

Focus on driving your heels down as you stand up quickly to push the bell away. The more emphasis you put on the leg drive, the bigger sets you will be able to complete.

Resources:

The Kettlebell Swing

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Saturday 250125

3 rounds for time of:

15 chest-to-bar pull-ups

30-calorie row

45 air squats

Post time to comments.

Stimulus and Strategy:

Today’s workout is a triplet with some slight movement interference with the pulling on the pull-ups and rower, then the leg drive on the rower and out of the bottom of the squat. All athletes should aim to complete this workout in 15 minutes or less, although we could see some advanced athletes complete this effort in around 9 minutes. Work hard and have fun!

Scaling:

If you have chest-to-bar pull-ups, but not the volume, reduce the reps to 8-10. On the rower, reduce the calories to a number that takes you no more than 2 minutes to accumulate.

To reduce the complexity of the chest-to-bar pull-ups, consider a chin-over-bar pull-up, a jumping pull-up, or a ring row.

In case of injury or limitation, perform the calories on any machine available. For the chest-to-bar pull-ups, consider a single-arm ring row or bent-over dumbbell row. For the air squats, consider squatting to an elevated target or performing lunges or box step-ups.

Intermediate option:

3 rounds for time of:

15 pull-ups

20-calorie row

45 air squats

Beginner option:

3 rounds for time of:

10 jumping pull-ups

15-calorie row

20 air squats

Coaching cues:

When you are in the drive phase on the rower, focus on keeping your shoulders over your hips and your arms long. Just like the deadlift, your hips and shoulders should move together in this phase, not separately.

Resources:

The Kipping Chest-to-Bar Pull-Up

Rowing

The Air Squat

The Kipping Pull-Up

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Friday 250124

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

Alternating dumbbell snatches

Ring dips

L-sit hold on the rings (perform seconds instead of reps)

♀ 35-lb dumbbell

♂ 50-lb dumbbell

Post time to comments.

Stimulus and Strategy:

Today’s workout is a saucy little number. Push to complete this effort in 15 minutes or less. The loading of the dumbbell should allow you to complete all sets unbroken. For the ring dips, choose a scaling option that allows you to maintain consistent sets of 5 reps or more without excessive rest between sets. The L-sit hold option you choose should allow you to complete each effort in 2 sets or less.

Scaling:

Reduce the loading of the dumbbell to maintain unbroken reps. If you can perform the prescribed movements, but the volume is too much, consider reducing the reps and seconds to 14-12-10-8-6-4-2.

To reduce the complexity of the dumbbell snatch, perform the movement from the hang position. On the ring dips, lower the rings so your feet can touch the floor and add assistance where you need it throughout the range of motion. You can perform a jumping ring dip or a foot-assisted strict ring dip. For the L-sit holds, consider bending one or both legs. You can even come off the rings and perform your holds in a more stable position like on a pair of boxes or dumbbells. If you are unable to perform a variation of the L-sit hold, substitute seated leg raises.

In case of injury or limitation, perform a dumbbell clean or a single-arm kettlebell swing in place of the snatch. For the ring dips, consider a push-up or single-arm dumbbell floor press or bench press. For the L-sit hold, consider sit-ups or a plank hold.

Intermediate option:

14-12-10-8-6-4-2 reps for time of:

Alternating dumbbell snatches

Ring dips

L-sit hold on the rings with legs bent (perform seconds instead of reps)

♀ 20-lb dumbbell

♂ 35-lb dumbbell

Beginner option:

12-10-8-6-4-2 reps for time of:

Alternating dumbbell snatches

Foot-assisted ring dips

Seated leg raises

♀ 10-lb dumbbell

♂ 15-lb dumbbell

Coaching cues:

On the rings, lift your chest to help maintain your L-sit hold. If your chest and gaze drop, your hips will shift back slightly, making it more difficult to keep your legs parallel with the ground. Conversely, a tall posture keeps your hips forward, reducing the effort required to lift your legs.

Resources:

The Dumbbell Snatch

The Ring Dip

The L-Sit | Parallettes

L-Sit Scaling