Main Site Daily WODs

Guest Programmer - HWPO July 22-Aug. 4, 2024 On a running 35-minute clock: From 0:00-12:00 Every 3 minutes for 4 sets: 5 back squats From 12:00-17:00 Rest From 17:00-35:00 5 rounds, each for watts: Max watts row or bike (cap at 20 seconds)* 12 Russian kettlebell swings 6 wall-ball shots - Rest 1:30 between sets. ♀ 75% of your best back squat, 53-lb kettlebell, and 20-lb … [Read more...] about Wednesday 240731

Guest Programmer - HWPO July 22-Aug. 4, 2024 Complete as many rounds and reps as possible in 5 minutes of: 5 deadlifts 10 chest-to-bar pull-ups 15 push-ups Rest 2:30 after each 5-minute interval. Repeat for a total of 3 intervals. ♀ 155 lb ♂ 225 lb Post reps to comments. Scaling: Some of you may quickly recognize this rep scheme, as it follows the classic 5-10-15 rep … [Read more...] about Tuesday 240730

Guest Programmer - HWPO July 22-Aug.4, 2024 5 rounds for time of: 24 air squats 16 bar-facing burpees 8 shoulder-to-overheads 4 thrusters Rest 1 minute between rounds. ♀ 105 lb ♂ 155 lb Post time to comments. Scaling: In this Interval-style workout, what jumps off the page is the shoulder-to-overhead into thrusters, but don’t ignore the effect on the legs going from the … [Read more...] about Monday 240729

Guest Programmer - HWPO July 22-Aug. 4, 2024 Every minute on the minute for 40 minutes, alternating: Odd minutes: 20 step-ups Even minutes: 5 x 50-foot recovery shuttle runs If you've got a rucksack, wear it for the step-ups. One shuttle run is 25 feet down and 25 feet back and should be unweighted. ♀ 20-inch box, 30-lb ruck ♂ 20-inch box, 45-lb ruck Scaling: Since … [Read more...] about Saturday 240727

Guest Programmer - HWPO July 22-Aug 4, 2024 Part 1 Take 15 minutes to work up to a 3-rep-max shoulder press Part 2 With an empty bar, complete: 5 hang power snatches 5 hang muscle snatches 5 hang power snatches Focus on keeping the bar close to your thighs, having the knuckles pointing down and keeping the shoulders relaxed while maintaining upper back engagement. As you … [Read more...] about Friday 240726

Guest Programmer - HWPO July 22-Aug 4, 2024 On a continuously running clock: On the 0:00 1-2-3-4-5-6-7-8-9-10 reps for time of: Pull-ups Front squats On the 10:00 21-15-9 reps for time of: Toes-to-bars Hang power cleans On the 20:00 3 rounds for time of: 10 bar-facing burpees 10 thrusters ♀ 65 lb ♂ 95 lb Post times to comments. Scaling: There is a method to this madness. … [Read more...] about Wednesday 240724

4 rounds for time of: 42 double-unders 21 wall-ball shots 12 alternating dumbbell snatches ♀ 14-lb medicine ball to a 9-foot target and 50-lb dumbbell ♂ 20-lb medicine ball to a 10-foot target and 70-lb dumbbell Post time to comments. Scaling: This triplet is inspired by the workout Helen. We’ve got a slightly higher volume than Helen but the level of intensity will match … [Read more...] about Tuesday 240723

50-40-30-20-10 reps for time of: Kettlebell swings *Run 400 meters after each set ♀ 35 lb ♂ 53 lb Post time to comments. Scaling: This is a posterior chain endurance workout. The goal here is to move with close-to-perfect form on both the swings and the run. The focus on the quality of movement will do two things for us: keep our minds focused on the present and what we're … [Read more...] about Monday 240722

3 rounds for time of: 50 alternating single-leg squats 3 rope climbs to 15 feet 800-meter run Post time to comments. Scaling: Today’s workout is a longer effort. Expect the single-leg squats to tax your hip flexors and quads, making the rope climb and run more challenging. To overcome your taxed lower half on the rope climbs, focus on a tight foot hook to minimize any amount … [Read more...] about Saturday 240720

10 rounds for time of: Swim 100 meters Rest 1 minute Post time to comments. Compare to similar 220716. Scaling: Choose a distance you can complete in 2 minutes or less. Less-competent swimmers may also extend the rest period. Intermediate option: 7 rounds for time of: Swim 100 meters Rest 2 minutes Beginner option: 7 rounds for time of: Swim 50 meters Rest 2 … [Read more...] about Friday 240719