Main Site Daily WODs

On a 2-minute clock: 20 hang power snatches Max bar-facing burpees Rest 2 minutes On a 2-minute clock: 15 hang power snatches Max bar-facing burpees Rest 2 minutes On a 2-minute clock: 10 hang power snatches Max bar-facing burpees Rest 2 minutes On a 2-minute clock: 5 hang power snatches Max bar-facing burpees ♀ 75 lb ♂ 115 lb Your score is the total number of … [Read more...] about Wednesday 251029

For max reps: Tabata calorie row Tabata AbMat sit-ups Tabata box jumps Tabata calorie row ♀ 20-inch box ♂ 24-inch box The Tabata interval is 20 seconds of work, followed by 10 seconds of rest for 8 intervals. Post total reps to comments. Stimulus and Strategy: Today’s workout follows a classic Tabata structure. Move through all 8 intervals of a single movement before moving … [Read more...] about Tuesday 251028

3 rounds for time of: 21 chest-to-bar pull-ups 15 strict handstand push-ups 9 deadlifts ♀ 185 lb ♂ 275 lb Post times to comments. Stimulus and Strategy: Today’s workout is a triplet with some higher-skill gymnastics movements paired with a heavy barbell. With the gymnastics movements, choose options that allow you to complete each in 2 minutes or less. For the deadlifts, … [Read more...] about Monday 251027

3 rounds for time of: 800-meter run 30 dumbbell hang squat cleans 200-meter dumbbell front-rack carry ♀ 20-lb dumbbells ♂ 35-lb dumbbells Post times to comments. Stimulus and Strategy: Today’s workout is a bit of a grind, challenging your stamina, endurance, midline, and mental fortitude. Use a weight for the dumbbell hang squat cleans that allows you to complete your reps … [Read more...] about Saturday 251025

Complete as many rounds and reps as possible in 10 minutes of: 12/15-calorie row 10 push jerks ♀ 95-lb barbell ♂ 135-lb barbell Post rounds and reps to comments. Stimulus and Strategy: Today’s workout is meant to be a pushing and pulling sprint, back and forth between the two movements. The calories on the rower are meant to be completed in a minute or less and the push … [Read more...] about Friday 251024

5 rounds for time of: 20 box step-ups 1 rope climb to 15 feet 10 alternating strict single-leg toes-to-bars 1 rope climb to 15 feet ♀ 20-inch box ♂ 20-inch box Post times to comments. Stimulus and Strategy: Today’s workout slows down the intensity and puts your attention on some gymnastics skills. However, if you can move quickly and maintain good technique, continue to … [Read more...] about Wednesday 251022

21-18-15-12-9-6-3 reps for time of: Bench presses Calories on the Echo bike ♀ 125-lb barbell ♂ 185-lb barbell Compare to 250513. Post times to comments. Stimulus and Strategy: Today’s workout is a weightlifting and monostructural couplet. Use caution when pushing the pace on the bike. That strategy may make the bench presses more difficult than necessary. Instead, adjust … [Read more...] about Tuesday 251021

Back squat 3-3-3-3-3-3-3 reps Compare to similar 240402. Post loads to comments. Stimulus and Strategy: Today is a heavy day. Keep in mind, heavy is relative to each athlete's capacity and experience. As long as you are working to your limits, you will benefit from today’s effort. Experienced athletes should build to a heavy set of 3 and plan to go as heavy as possible … [Read more...] about Monday 251020

3 rounds for time of: 30 alternating dumbbell snatches 30 burpee pull-ups Set the pull-up bar 6 inches above your reach. ♀ 35 lb ♂ 50 lb Post time to comments. Stimulus and Strategy: Today’s workout is a couplet with a bit of movement function interference. The loading of the dumbbell should allow you to maintain larger chunks of reps on the dumbbell snatches. If you can … [Read more...] about Saturday 251018

For time: Ruck 3 miles or Run 4 miles ♀ 30 lb ♂ 45 lb Compare to 240203. Post time to comments. Stimulus and Strategy: Today’s workout is a longer-duration grind. Fill up a backpack and get outside. If you’re new to rucking or a newer athlete, move at a march pace and reduce the distance to complete the run or ruck in no more than 35 minutes. If you’re more experienced, … [Read more...] about Friday 251017