Main Site Daily WODs

Wednesday 231004

5 rounds, not for time of:

Accumulate 30 seconds in a L-sit hold

Accumulate 1 minute in a handstand hold

500-m row

Post results to comments.



Scaling:

The intention today is virtuosity in the static holds. Watch “L-Sit Drills” and read “Getting Inverted” to determine what you are capable of today. Aim to hold as long as you are able, while maintaining your best positioning. Count only your working seconds, and transition as needed. Use the row as recovery.

Beginner option:

5 rounds, not for time of:

Accumulate 30 seconds of seated leg raises

Accumulate 1 minute in a plank hold

250-m row

Tuesday 231003

Deadlift 5-5-3-3-1-1-1 reps

Post loads to comments.

Compare to 230326.



Scaling:

Choose loads that allow you to attempt a PR in the later sets. If you are not comfortable performing heavy deadlifts, add a few reps to each set and drill your mechanics, but try to expose yourself to a load that is relatively heavy for you.

Beginner option:

Deadlift 5-5-3-3-3-3-3 reps

Monday 231002

7 rounds, 1 minute each, of:

3 thrusters

60-yard shuttle sprint (5 yards, 10 yards, 15 yards)

Max-reps bar dips

Rest 2 minutes between rounds.

♀ 125 lb ♂ 185 lb

Post number of dips completed each round to comments.



Scaling:

Reduce the thruster load in to keep each interval quick, completing the thrusters and shuttle sprint in no more than 40 seconds. The thruster should feel challenging but should be performed with solid mechanics. Use a band or choose to perform jumping dips. If you do not have parallel bars for the dips, modify to a bench or ring dip.

Intermediate option:

7 rounds, 1 minute each, of:

3 thrusters

60-yard shuttle sprint (5 yards, 10 yards, 15 yards)

Max-reps bar dips

Rest 2 minutes between rounds.

♀ 105 lb ♂ 155 lb

Beginner option:

5 rounds, 1 minute each, of:

3 thrusters

60-yard shuttle sprint (5 yards, 10 yards, 15 yards)

Max-reps jumping dips

Rest 2 minutes between rounds.

♀ 55 lb ♂ 75 lb

Saturday 230930

15 minutes to build to a heavy single power snatch

Then,

Power snatch 2-2-2-2-2 at 80%

Post snatch load to comments.



Scaling:

Watch “The Power Snatch” and focus on going heavy from the ground to overhead. All athletes can go heavy in the power snatch, with newer athletes focusing on solid mechanics. Calculate 80% of your heaviest successful lift, and perform 5 sets of 2 reps.

Friday 230929

On a 25-minute clock:

Run 1.5 miles

Then perform as many rounds as possible of:

10 push-ups

20 lunges

30 sit-ups

Post rounds completed to comments.



Scaling:

Deconditioned athletes should reduce the overall volume of this workout while still maintaining the general format and bodyweight movements.

Beginner option:

On a 20-minute clock:

Jog 1 mile

Then perform as many rounds as possible of:

5 assisted push-ups

10 lunges

20 sit-ups

Wednesday 230927

Complete as many reps as possible in 12 minutes of:

1 rope climb

3 front squats

3 push presses

1 rope climb

4 front squats

4 push presses

1 rope climb

5 front squats

5 push presses

1 rope climb

6 front squats

6 push presses

Continue until time expires, adding 1 squat and 1 press each round.

♀ 95 lb ♂ 135 lb

Post reps completed to comments.



Scaling:

Intermediate athletes should be able to attack this workout as prescribed. Beginner-level athletes can reduce the load and modify the rope climb.

Beginner option:

Complete as many reps as possible in 12 minutes of:

1 rope climb, lying to standing

3 front squats

3 push presses

1 rope climb, lying to standing

4 front squats

4 push presses

1 rope climb, lying to standing

5 front squats

5 push presses

1 rope climb, lying to standing

6 front squats

6 push presses

Continue until time expires, adding 1 squat and 1 press each round.

♀ 35 lb ♂ 45 lb

Tuesday 230926

Every 4 minutes for 4 rounds, complete:

40 double-unders
20-calorie bike

10 dumbbell snatches

♀ 50-lb DB ♂ 70-lb DB

Post results to comments.



Scaling:

Modify the movements and reduce the dumbbell weight to sprint through each round in 3 minutes or less.

Intermediate option:

Every 4 minutes for 4 rounds, complete:

40 double-unders

20-calorie bike

10 dumbbell snatches

♀ 35-lb DB ♂ 50-lb DB

Beginner option:

Every 4 minutes for 4 rounds, complete:

40 single-unders

12-calorie bike

10 dumbbell snatches

♀ 15-lb DB ♂ 20-lb DB

Monday 230925

Weighted pull-up 5-5-5-5-5 reps

Broad jump 3-3-3-3-3 reps

Establish a max broad jump during your warm-up. Take a slight distance off of it and complete the broad jump 3 times after each set of pull-ups.

Post loads, body weight, and broad jump distance to comments.



Scaling:

Most athletes can perform the pull-ups and broad jumps as prescribed. Experienced athletes can go as heavy as possible. Athletes without strict pull-ups can use this session to practice a modification that will challenge their pulling ability.

Beginner Option:

Banded pull-up 5-5-5-5-5 reps

Broad jump 3-3-3-3-3 reps

Saturday 230923

10 rounds, each for time of:

Hill sprint or stairs

Find a big hill or set of stairs with a distance/incline that allows for approximately a 20 second effort.

Rest 90 seconds between each effort.

Post experience and times to comments.

Scaling:

If you are unable to find a hill or set of stairs, complete 10 100-meter sprints or 20-second intervals on a stationary bike for total calories.

Friday 230922

Practice handstand skills for 15 minutes.

Rest. Then,

Complete as many reps as possible in 15 minutes of:

2-4-6-8-10 reps of:

Squat clean

Wall-facing handstand push-up

*Any time you complete the round of 10/10, start over again at 2 reps

♀ 125 lb ♂ 185 lb

Post handstand skills and reps completed to comments.



Scaling:

During the practice choose a skill that matches your current ability level. Aim to get at least 5 working “sets” in 15 minutes. Beginners can practice pike holds or holds on the wall. Intermediate athletes can practice freestanding handstand holds. Advanced athletes can practice pirouettes and pressing to handstand.

Choose a load and HSPU variation that allows you to ‘climb the ladder’ 2x (complete the second round of 10/10).