Main Site Daily WODs

Friday 231124

3 rounds for time:

30 GHD sit-ups

15 deadlifts

♀ 205 lb

♂ 275 lb

Post time to comments.

Scaling:

Reduce the load of the barbell. The repetitions should be completed in 3 sets or less in each round. Reduce the volume of GHD sit-ups if you are not accustomed to this piece of equipment.

Intermediate option:

3 rounds for time:

20 GHD sit-ups to parallel

15 deadlifts

♀ 125 lb

♂ 185 lb

Beginner option:

3 rounds for time:

20 AbMat sit-ups

10 deadlifts

♀ 65 lb

♂ 95 lb

Movement resources:

The GHD Sit-Up

The Deadlift

What is a Deadlift?

The AbMat Sit-Up

Thursday 231123

REST DAY

Read: “What Is Fitness?”

Wednesday 231122

For reps:

3 minutes of ring muscle-ups
3 minutes of shoulder presses

2 minutes of ring muscle-ups

2 minutes of shoulder presses

1 minute of ring muscle-ups

1 minute of shoulder presses

♀ 95 lb

♂ 135 lb

Post reps to comments.

Scaling:

Reduce the load of the shoulder press. Make sure you can perform at least 3 unbroken reps before breaking. If you are unable to perform ring muscle-ups, practice the movement holding you back (e.g., chest-to-bar pull-up, ring dip, low-ring transitions).

Intermediate option:

For reps:

3 minutes of kipping ring pull-ups

3 minutes of shoulder presses

2 minutes of kipping ring pull-ups

2 minutes of shoulder presses

1 minute of kipping ring pull-ups

1 minute of shoulder presses

♀ 65 lb

♂ 95 lb

Beginner option:

For reps:

3 minutes of low-ring transitions

3 minutes of shoulder presses

2 minutes of low-ring transitions

2 minutes of shoulder presses

1 minute of low-ring transitions

1 minute of shoulder presses

♀ 35 lb

♂ 45 lb

Movement resources:

The Kipping Muscle-Up

The Shoulder Press

Tuesday 231121

For load:

Back squat, 3-3-3-3-3-3-3 reps

Post loads completed to comments.

Compare to 230403.

Scaling:

Increase the load across as many sets as possible. Advanced athletes should perform the workout with straight sets instead of ascending.

Movement resources:

The Back Squat

Monday 231120

5 rounds, each for time, of:

400-meter run

Rest 2 minutes

Post your fastest and slowest time to comments.

Scaling:

Each interval should be treated as a near-maximal effort and should take no more than 2 minutes to complete. Reduce the distance to achieve the intended stimulus.

Beginner option:

5 rounds, each for time, of:

200-meter run

Rest 2 minutes

Movement resources:

CAP Tips: Running Position Drill

CAP Tips: Running Pulling in Place

CAP Tips: Running Falling Forward

CAP Tips: Running Change in Support Drill

Saturday 231118

Meet Guest Programmer - Dale King: Nov. 6-19, 2023.

7 rounds for time of:

3 clean and jerks

50 double-unders

♀ 125 lb

♂ 185 lb

For every failed double-under, perform 3 burpees over the bar at the end of each round.

Post time to comments.

Scaling:

This should be a fast-paced couplet that balances strength and precision. Reduce the load of the clean and jerks to complete 3 reps in under 45 seconds. Modify the jump rope and burpee penalty to complete both movements in under 2 minutes each round.

Intermediate option:

7 rounds for time of:

3 clean and jerks

20 double-unders

♀ 95 lb

♂ 135 lb

For every failed double-under, perform 3 burpees over the bar at the end of each round.

Beginner option:

7 rounds for time of:

3 clean and jerks

20 single-unders

5 burpees

♀ 55 lb

♂ 75 lb

Movement resources:

Watch the Demo Video

The Clean and Jerk

The Double-Under

The Burpee

Friday 231117

Meet Guest Programmer - Dale King: Nov. 6-19, 2023.

With a partner, 3-6-9-12-15-18-21-24-27-30 reps for time of:

Ski-erg calories

Bike-erg calories

Both athletes complete each round of the ladder on each machine. After each completes the prescribed number of calories for that round, athletes switch machines. Continue up the ladder, adding 3 calories every round until each athlete has completed 30 calories on both the ski erg and bike erg.

Post time to comments.

Scaling:

Reduce the volume of calories performed to finish the workout in under 30 minutes. Intermediate athletes can perform this workout as prescribed.

Beginner option:

With a partner, 2-4-6-8-10-12-14-16-18-20 reps each for time of:

Ski-erg calories

Bike-erg calories

Wednesday 231115

Meet Guest Programmer - Dale King: Nov. 6-19, 2023.

For max reps:

Thrusters

Hang cleans

♀ 95-lb thrusters, 125-lb hang cleans

♂ 135-lb thrusters, 185-lb hang cleans

Warm up to the prescribed weight and hit a single, maximum-effort set for each movement. Rest as needed between each effort.

Post loads used and reps completed to comments.

Scaling:

Reduce load to perform at least 10 unbroken reps of each movement. Beginners should practice maintaining sound mechanics at moderate loads rather than performing a single-set of maximum reps.

Intermediate option:

For max reps:

Thrusters

Hang cleans

♀ 80-lb thrusters, 95-lb cleans

♂ 115-lb thrusters, 135-lb cleans

Beginner option:

For load:

5-5-5

Thrusters

5-5-5

Hang cleans

♀ 55-lb thrusters, 65-lb cleans

♂ 75-lb thrusters, 95-lb cleans

Movement resources:

The Thruster

The Hang Clean

Tuesday 231114

Meet Guest Programmer - Dale King: Nov. 6-19, 2023.

For time:

10-9-8-7-6-5-4-3-2-1

Left-arm kettlebell snatches

Right-arm kettlebell snatches

1-2-3-4-5-6-7-8-9-10

Burpee box jump-overs

♀ 16-kg kettlebell, 20-inch box

♂ 24-kg kettlebell, 24-inch box

Post time to comments.

Scaling:

With a high volume of transitions, this workout requires consistent efforts on the kettlebell and box. Reduce the load of the kettlebell to keep all snatches unbroken and modify the burpee box jump-overs to avoid rest breaks between reps.

Intermediate option:

For time:

10-9-8-7-6-5-4-3-2-1

Left-arm kettlebell snatches

Right-arm kettlebell snatches

1-2-3-4-5-6-7-8-9-10

Burpee box jump-overs

♀ 12-kg kettlebell, 20-inch box

♂ 16-kg kettlebell, 24-inch box

Beginner option:

For time:

10-8-6-4-2

Left-arm kettlebell snatches

Right-arm kettlebell snatches

2-4-6-8-10

Burpee box step-overs

♀ 8-kg kettlebell, 12-inch box

♂ 12-kg kettlebell, 20-inch box

Movement resources:

The Kettlebell Snatch

The Burpee Box Jump-over

Monday 231113

Meet Guest Programmer - Dale King: Nov. 6-19, 2023.

For time:

Row 1,000 meters

30 bench presses, body weight

Row 1,000 meters

20 bench presses

Row 1,000 meters

10 bench presses

Post time to comments.

Compare to 070113.

Scaling:

Reduce the distance of the row to keep each effort under 5 minutes. Reduce the load, and potentially the volume, of the bench presses to maintain sets of 5 or more reps at a time.

Intermediate option:

For time:

Row 1,000 meters

30 bench presses, ¾ body weight

Row 1,000 meters

20 bench presses

Row 1,000 meters

10 bench presses

Beginner option:

For time:

Row 700 meters

20 bench presses

Row 700 meters

15 bench presses

Row 700 meters

10 bench presses

♀ 45-lb barbell

♂ 65-lb barbell

Movement Resources:

The Bench Press

Rowing Technique