Main Site Daily WODs

For time: 40 box jump-overs 40 kettlebell goblet squats 40 hand-release push-ups 30 box jump-overs 30 kettlebell goblet squats 30 ring dips 20 box jump-overs 20 kettlebell goblet squats 20 handstand push-ups ♀ 53-lb kettlebell and a 20-inch box ♂ 70-lb kettlebell and a 24-inch box Post time to comments. Stimulus and Strategy: Today’s workout is a take on the Hero benchmark … [Read more...] about Wednesday 251015

For time: 50 power cleans ♀ 125 lb ♂ 185 lb Post time to comments. Stimulus and Strategy: Today’s workout is straightforward — simply move through the power cleans as quickly as possible. The loading of the barbell is meant to be moderate to heavy. This means some may choose to perform singles for all their reps, while others may be able to complete several sets of … [Read more...] about Tuesday 251014

For total reps: 4 minutes of Echo bike calories 1 minute of GHD sit-ups 1 minute of double-unders 3 minutes of Echo bike calories 1 minute of GHD sit-ups 1 minute of double-unders 2 minutes of Echo bike calories 1 minute of GHD sit-ups 1 minute of double-unders Post reps to comments. Stimulus and Strategy: In today’s workout, the question is: How hard can you push the pace on … [Read more...] about Monday 251013

For time: 50 GHD hip extensions 800/1,000-meter row 25 GHD hip extensions 400/500-meter row Post times to comments. Stimulus and Strategy: Get ready to find your posterior chain muscles today. Choose an option for the GHD hip extensions that allows you to complete consistent sets of 15 or more repetitions. Some athletes may even be able to go unbroken. On each row — … [Read more...] about Tuesday 251007

21-18-15-12-9-6-3 reps for time of: Ring dips After each set, complete 3 squat snatches. ♀ 95 lb ♂ 135 lb Post times to comments. Stimulus and Strategy: Today’s workout is a couplet with some movement interference. Expect the pressing of the ring dips and the lockout of the squat snatches to significantly tax the shoulders, as well as the compounding fatigue of the hip … [Read more...] about Monday 251006

7 sets, each for load: 1 deadlift 2 hang power cleans 3 front squats Post loads to comments. Stimulus and Strategy: Today’s workout is an opportunity for you to lift a heavy load relative to your capacity. All 6 reps are meant to be performed unbroken as a complex, so once you pick up the barbell, don’t put it down. If you fail a set, you have two options: make a technique … [Read more...] about Wednesday 251008

Complete as many reps as possible in 15 minutes of: 3 wall-ball shots 3 lateral burpees over the medicine ball 3-second L-sit hold After each round, add 3 reps to the wall-ball shots and burpees, and add 3 seconds to the L-sit holds until time expires. ♀ 14-lb medicine ball to a 9-foot target ♂ 20-lb medicine ball to a 10-foot target Post rounds and reps completed. Stimulus … [Read more...] about Friday 251010

Extended Helen 5 rounds for time of: 400-meter run 21 kettlebell swings 12 pull-ups ♀ 35 lb ♂ 53 lb Compare to similar 250625. Post times to comments. Stimulus and Strategy: Helen is a classic benchmark known for being a simple workout that packs a potent punch. Today’s variation extends the effort and tests your stamina with these movements. Can you maintain your standard … [Read more...] about Saturday 251011

30-20-10 reps for time of: Calories on the Echo bike Perform a 100-meter front-of-body object carry after each set on the bike. ♀ 80 lb ♂ 100 lb Post time to the comments. Stimulus and Strategy: Today’s workout is a shorter effort. Aim to sprint the calories on the bike and keep a steady pace on the object carry. For the object carry, use anything you have available. This … [Read more...] about Wednesday 250312

On a continuously running clock, every 7 minutes for 3 sets, complete: 800-meter run 40 double-unders 20 GHD sit-ups 10 ring dips Post your fastest and slowest times to comments. Stimulus and Strategy: Today’s workout contains three intervals. The goal is to complete each interval as quickly as possible and within the 7-minute clock so you have rest between sets, which will … [Read more...] about Tuesday 250311