Main Site Daily WODs

Friday 230825

5 rounds for time of:

50-foot overhead walking lunge

21 burpees

♀  35-lb barbell ♂ 45-lb barbell

Post time to comments.

Compare to 050721.



Scaling:

Watch The Overhead Lunge and practice the movement with a barbell. If you struggle to keep the bar overhead, consider reducing the load to a PVC pipe or modify the movement to a single dumbbell overhead lunge. Intermediate athletes can perform this workout as prescribed.

Beginner option:

3 rounds for time of:

50-foot overhead walking lunge with a PVC pipe

21 burpees

Wednesday 230823

5 rounds for time of:

20 box jumps

25 kettlebell swings

♀ 20-inch box, 1-pood KB

♂ 24-inch box, 1.5-pood KB

Post time to comments.



Scaling:

Push the pace on today’s couplet. Newer athletes should choose a box height and kettlebell weight that allows them to complete larger sets with minimal rest.

Intermediate option:

4 rounds for time of:

20 box jumps

25 kettlebell swings

♀ 20-inch box, 1-pood KB

♂ 24-inch box, 1.5-pood KB

Beginner option:

3 rounds for time of:

15 box jumps

20 kettlebell swings

♀ 12-inch box, 8-kg KB

♂ 20-inch box, 12-kg KB

Tuesday 230822

For time:

50 GHD sit-ups

40 dumbbell snatches, alternating

30 chest-to-bar pull-ups

20 handstand push-ups

10 cleans

♀ 35-lb DB, 125-lb cleans

♂ 50-lb DB, 185-lb cleans

Post time to comments.



Scaling:

Experienced athletes should work to maintain maximal speed throughout this chipper. Newer athletes may choose to modify the movements and reduce the load, while maintaining the rep scheme.

Intermediate option:

For time:

50 GHD sit-ups

40 dumbbell snatches, alternating

30 chest-to-bar pull-ups

20 handstand push-ups

10 cleans

♀ 25-lb DB, 105-lb cleans

♂ 35-lb DB, 165-lb cleans

Beginner option:

For time:

50 sit-ups

40 dumbbell snatches, alternating

30 assisted pull-ups

20 assisted push-ups

10 cleans

♀ 10-lb DB, 45-lb cleans

♂ 15-lb DB, 65-lb cleans

Monday 230821

Run 4 miles for time

Or

Ruck 3 miles for time with a ♀ 30 lb/♂ 45 lb pack

Post time to comments.



Scaling:

Experienced athletes can consider their recent 5k run effort and attempt to hold a slightly more manageable pace for the 4 mile option. Newer athletes should reduce the distance to complete the run or ruck in no more than 35 minutes.

Beginner Option:

Run 2 miles for time

Or

Ruck 1.5 miles for time with a ♀ 10 lb/♂ 15 lb pack

Saturday 230819

Back squat 5-5-5-5-5 reps

Front squat 3-3-3-3-3 reps

Score is total load of all sets.

Post loads and total to comments.



Scaling:

Experienced athletes can take one of two approaches on today’s workout. 1.  Attempt to increase the load for every set, aiming for a PR on the later sets. Or, 2. Build to approximately 70-80% of your 1-rep-max and maintain consistent working sets. Focus on excellent technique and aim for a PR on the fourth or fifth set. Athletes with less experience should consider a coach’s guidance and drill the mechanics before adding weight.

Friday 230818

Complete as many rounds as possible in 20 minutes of:

5 push jerks, left arm

5 push jerks, right arm

10 push-ups

15-cal. row

♀ 35-lb DB  ♂ 50-lb DB

Post rounds completed to comments.



Scaling:

Reduce the loading on the dumbbell push jerks. Beginner-level athletes can reduce the time domain of this workout.

Intermediate option:

Complete as many rounds as possible in 20 minutes of:

5 push jerks, left arm

5 push jerks, right arm

10 push-ups

15-cal. row

♀ 20-lb DB  ♂ 30-lb DB

Beginner option:

Complete as many rounds as possible in 15 minutes of:

5 push jerks, left arm

5 push jerks, right arm

10 assisted push-ups

15-cal. row

♀ 10-lb DB  ♂ 15-lb DB

Wednesday 230816

Hang squat snatch 3-3-3-2-2-2-1-1-1 reps

Post loads to comments.



Scaling:

All athletes can work to the best of their abilities in the hang-snatch sets. Experienced athletes should build to a heavy single. If you are new to weightlifting, you may choose to perform one hang power snatch plus one overhead squat.

Tuesday 230815

For time:

21-15-9

Deadlifts

9-7-5

Wall walks

♀ 155 lb  ♂ 225 lb

Post time to comments.



Scaling:

Reduce the loading to a moderately heavy deadlift for you. An option for a scaled wall walk is to start in a push-up position with the feet touching the wall. Then, move the feet up the wall while keeping the hands in place. Walk the hands 2-4 steps toward the wall. Then, walk the feet and hands back down, without sliding, to a plank, then bring the chest to the ground.

Intermediate option:

For time:

21-15-9

Deadlifts

9-7-5

Scaled wall walks

♀ 135 lb  ♂ 205 lb

Beginner option:

For time:

21-15-9

Deadlifts

9-7-5

Bear crawls, 5 ft.

♀ 65 lb  ♂ 95 lb

Monday 230814

10 rounds for time of:

200-m run

3 ring muscle-ups



Scaling:

If you do not have a muscle-up, choose a pull and push exercise that is challenging for you, but with which you can maintain quick sets of 3 reps. Push the run efforts.

Intermediate option:

10 rounds for time of:

200-m run

2 ring muscle-ups

Beginner option:

5 rounds for time of:

200-m run

3x: [3 ring rows + 3 jumping ring dips]

Saturday 230812

For time:

30 bodyweight back squats

1,000-m row

Post time to comments.



Scaling:

Reduce the load on the back squat in order to complete the 30 reps in 1-3 sets. Watch Rowing Stroke Rate for tips on pacing today's 1k row.

Intermediate option:

For time:

30 back squats

1,000-m row

♀ 115 lb  ♂ 165 lb

Beginner option:

For time:

30 back squats

800-m row

♀ 55 lb  ♂ 75 lb