Main Site Daily WODs

For time: Bike 10,000 meters Post time to comments. Compare to 180621. Scaling: Today we have a long, monostructural workout. Do your best to get out of the gym and ride the bike that has been collecting dust in the back of your garage. If necessary, a stationary bike or other monostructural exercise like rowing or running will work. Newer athletes should reduce the … [Read more...] about Wednesday 240605

Every minute on the minute for 5 minutes complete: 5 clean and jerks (touch and go) - Rest 1 minute. - Increase load each minute as you are able. Every minute on the minute for 5 minutes complete: 3 clean and jerks (touch and go) - Rest 1 minute. - Increase load each minute as you are able. Every minute on the minute for 5 minutes complete: 1 clean and … [Read more...] about Tuesday 240604

As many rounds and reps as possible in 8 minutes of: 4 ring muscle-ups 8 back squats ♀ 125 lb ♂ 185 lb Post total rounds and reps to comments. Scaling: Today’s workout is on the shorter side, but advanced athletes will be able to accumulate a good amount of volume. Less-experienced athletes should adjust the movements to perform at least 1 round every 2 minutes. If you are … [Read more...] about Monday 240603

For time: 150 double-unders 125 sit-ups 100 box step-ups 75 deadlifts 50 burpees 25 strict handstand push-ups ♀ 20-inch box and 75-lb barbell ♂ 24-inch box and 115-lb barbell Post time to comments. Scaling: Today’s effort is chipper-style and extends into the longer time domain. Advanced athletes can push to finish in sub-18 minutes. However, expect most to complete this … [Read more...] about Saturday 240601

As many rounds and reps as possible in 14 minutes of: 7 hang power cleans 7 front squats ♀ 145 lb ♂ 205 lb Post total rounds and reps to comments. Scaling: Moving this moderately heavy barbell is going to get way more metabolic than you want it to. Use a load that allows you to complete the hang power cleans in 1-3 sets and the front squats in 1-2 sets throughout the entire … [Read more...] about Friday 240531

For time: 42-30-18 Alternating dumbbell snatches Calorie row ♀ 35 lb ♂ 50 lb Post time to comments. Scaling: Today’s effort is a sprint. Hang on to the dumbbell and push the pace on the rower. How long can you keep the gas pedal on the floor? The load of the dumbbell should allow you to perform at least 15-20 reps unbroken. Advanced athletes should try to go … [Read more...] about Wednesday 240529

For time: 10-second L-sit 10 box jump-overs 20-second L-sit 10 box jump-overs 30-second L-sit 10 box jump-overs 40-second L-sit 10 box jump-overs 50-second L-sit 10 box jump-overs 60-second L-sit ♀ 24 inches ♂ 30 inches Post time to comments. Scaling: Today’s workout is in the short-to-moderate time domain. If you can maintain bigger stretches on the L-sit holds and … [Read more...] about Tuesday 240528

Murph For time: Run 1 mile 100 pull-ups 200 push-ups 300 air squats Run 1 mile *Partition the pull-ups, push-ups, and squats as needed. *If you’ve got a 14/20-lb vest or body armor, wear it. Or: Hero workout of your choice Review the list of Hero workouts and honor someone with an all-out effort. Post your choice of workout and result to comments. If you perform Murph, … [Read more...] about Monday 240527

Every 1 minute complete: 12/15-calorie Echo bike Complete as many rounds as possible until failure or until you reach 20 rounds. Post rounds and calories completed to comments. Compare to 240119. Scaling: Today’s workout is a grind. How far into the pain cave do you want to venture? There are two ways to attack this workout: Sprint each effort and bank as much rest as … [Read more...] about Saturday 240525

3 rounds for time of: 400-meter run 15 chest-to-wall handstand push-ups Post time to comments. Scaling: Today’s workout is moderate in length and an opportunity to practice high-skill gymnastics with an elevated heart rate. Push the pace on each run. Allow no more than 3 minutes to accumulate handstand push-ups. Expect advanced athletes to perform larger, if not unbroken, … [Read more...] about Friday 240524