Main Site Daily WODs

Sunday 230611

21-18-15-12-9-6-3 reps for time of:

Sumo deadlift high pulls

Lateral jumps, over 20-inch/24-inch obstacle

♀ 65 lb ♂ 95 lb

Post time to comments.

Compare to 121024.



Scaling:

Reduce the load on the barbell and the height of the obstacle in order to keep a steady pace on today’s couplet.

Intermediate Option:

21-18-15-12-9-6-3 reps for time of:

Sumo deadlift high pulls

Lateral jumps, over 14-inch/20-inch obstacle

♀ 65 lb ♂ 95 lb

Beginner Option:

18-15-12-9-6-3 reps for time of:

Sumo deadlift high pulls

Lateral jumps over a dumbbell

♀ 35 lb ♂ 45 lb

Saturday 230610

Complete as many rounds as possible in 15 minutes of:

50 double-unders

25-ft overhead walking lunge, arm 1

25-ft overhead walking lunge, arm 2

♀ 35-lb DB ♂ 50-lb DB

Post rounds completed to comments.



Scaling:

If you have double-unders, but are working toward stringing together bigger sets, give yourself a 1-minute window each round to complete 50 or as many reps as possible. Newer athletes should reduce the load.

Intermediate Option:

Complete as many rounds as possible in 15 minutes of:

1 minute of double-unders

25-ft overhead walking lunge, arm 1

25-ft overhead walking lunge, arm 2

♀ 25-lb DB ♂ 35-lb DB

Beginner Option:

Complete as many rounds as possible in 15 minutes of:

50 single-unders

25-ft walking lunge, arm 1

25-ft walking lunge, arm 2

♀ 10-lb DB ♂ 15-lb DB

Friday 230609

Front squat 10-5-3-1-1-1-3-5-10 reps

Post loads to comments.

Compare to 211006.



Scaling:

All athletes can perform this workout as prescribed. Newer athletes should focus on maintaining sound mechanics rather than trying for max loads.

Wednesday 230607

Complete as many rounds as possible in 20 minutes of:

5 chest-to-bar pull-ups

10 ring dips

15 overhead squats

♀ 65 lb ♂ 95 lb

Post rounds completed to comments.

Compare to 160524.



Scaling:

Today we have a variation of the benchmark workout Cindy. Intermediate athletes should perform the original benchmark if they haven’t done so already. If you have a Cindy record, complete today’s workout as prescribed. Newer athletes should modify the movements and load.

Beginner Option:

Complete as many rounds as possible in 20 minutes of:

5 assisted pull-ups

10 push-ups

15 overhead squats, PVC pipe or dowel

Tuesday 230606

Complete as much as possible in 10 minutes of:

10 strict handstand push-ups

20 pulls on the rower for max calories

Post calories rowed to comments.

Compare to 210715.



Scaling:

We rarely see workouts with a specific amount of pulls on the rower. Practice solid technique during the warm-up and shoot for max-effort pulls during the workout. Choose a handstand push-up modification that is challenging, but allows you to keep moving.

Intermediate Option:

Complete as much as possible in 10 minutes of:

5 strict handstand push-ups

20 pulls on the rower for max calories

Beginner Option:

Complete as much as possible in 10 minutes of:

10 assisted push-ups

20 pulls on the rower for max calories

Monday 230605

10 200-m sandbag runs

Rest as needed between efforts.

♀ 20 lb ♂ 30 lb

Post best and worst times to comments.



Scaling:

Carry a weight for these efforts if you’re able to complete the distance without dropping it.

Intermediate Option:

10 200-m sandbag runs

Rest as needed between efforts.

♀ 10 lb ♂ 20 lb

Beginner Option:

5 200-m medicine-ball runs

Rest as needed between efforts.

♀ 4 lb ♂ 6 lb

Saturday 230603

12-9-6 reps for time of:

Squat cleans

Muscle-ups

♀ 155 lb ♂ 225 lb

Post time to comments.

Compare to 151123.



Scaling:

Reduce the weight in order to complete the squat cleans with minimal rest. Quick singles are acceptable. If you do not yet have muscle-ups, modify the movement to a pulling and pushing exercise that challenges your current abilities.

Intermediate Option:

For time:

12-9-6 reps of:

Squat cleans

9-6-3 reps of:

Muscle-ups

♀ 125 lb ♂ 185 lb

Beginner Option:

12-9-6 reps for time of:

Squat cleans

Ring rows

Jumping ring dips

♀ 55 lb ♂ 65 lb

Friday 230602

For time:

45 kettlebell swings

400-m run

35 kettlebell swings

800-m run

25 kettlebell swings

1,200-m run

15 kettlebell swings

♀ 24 kg ♂ 32 kg

Post time to comments.

Compare to 210709.



Scaling:

The kettlebell weight is meant to be challenging, particularly after running hard. Reduce the load if you cannot maintain sound mechanics.

Intermediate Option:

For time:

45 kettlebell swings

400-m run

35 kettlebell swings

800-m run

25 kettlebell swings

1,200-m run

15 kettlebell swings

♀ 16 kg ♂ 24 kg

Beginner Option:

For time:

25 kettlebell swings

200-m run

20 kettlebell swings

400-m run

15 kettlebell swings

800-m run

10 kettlebell swings

♀ 8 kg ♂ 12 kg

Thursday 230601

Shoulder press 1-1-1-1-1 reps

Push press 3-3-3-3-3 reps

Push jerk 5-5-5-5-5 reps

Post loads to comments.

Compare to 220608.



Scaling:

Most athletes can perform this workout as prescribed. Newer athletes should focus on maintaining sound mechanics rather than trying for max loads.

Tuesday 230530

Open Workout 19.1

Complete as many rounds as possible in 15 minutes of:

19 wall-ball shots

19-cal. row

♀ 14-lb ball to 9 ft. ♂ 20-lb ball to 10 ft.

Post rounds completed to comments.

Compare to 190222.



Scaling:

Experienced athletes should attempt to PR this Open workout. Newer athletes can reduce the medicine-ball weight but maintain the rep scheme and take note of rounds completed for your records.

Beginner Option:

Complete as many rounds as possible in 15 minutes of:

19 wall-ball shots

19-calorie row

♀ 6-lb ball ♂ 10-lb ball