Main Site Daily WODs

Thursday 230406

On a 25-minute clock, 5 rounds of:

Row for 50 seconds, rest 10 seconds

Row for 40 seconds, rest 20 seconds

Row for 30 seconds, rest 30 seconds

Row for 20 seconds, rest 40 seconds

Row for 10 seconds, rest 50 seconds

Post total distance rowed to comments.

Compare to 211003.

Scaling:

There is no need to modify the structure of this workout. Fatigue will become an issue as the rounds progress, so less fit athletes should decrease the number of rounds. Vary your intensity as the intervals change. When the work times are shorter, row harder.

Intermediate Option:

On a 20-minute clock, 4 rounds of:

Row for 50 seconds, rest 10 seconds

Row for 40 seconds, rest 20 seconds

Row for 30 seconds, rest 30 seconds

Row for 20 seconds, rest 40 seconds

Row for 10 seconds, rest 50 seconds

Beginner Option:

On a 15-minute clock, 3 rounds of:

Row for 50 seconds, rest 10 seconds

Row for 40 seconds, rest 20 seconds

Row for 30 seconds, rest 30 seconds

Row for 20 seconds, rest 40 seconds

Row for 10 seconds, rest 50 seconds

Tuesday 230404

3 rounds for time of:

30 dumbbell snatches

30 toes-to-bars

♀ 35-lb DB ♂ 50-lb DB

Post time to comments.



Scaling:

The dumbbell work is meant to be fast and should not slow you down. Choose lighter loads to keep the intensity high, and select toes-to-bars modifications that allow you to complete the reps in about 4-5 sets. Avoid laboring for singles or very small sets.

Intermediate Option:

3 rounds for time of:

30 dumbbell snatches

30 toes-to-bars

♀25-lb DB ♂ 35-lb DB

Beginner Option:

3 rounds for time of:

20 dumbbell snatches

20 hanging knee raises

♀10-lb DB ♂ 15-lb DB

Monday 230403

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

Post loads to comments.

Compare to 220705.



Scaling:

Athletes at all skill levels should perform triples. Experienced athletes can go as heavy as possible, while newer athletes can use this workout as an opportunity to drill the movement.

Sunday 230402

AGQF Test 3

For time:

50 shuttle runs (1 rep = 50 ft)

7 rope climbs

25 bench presses

7 rope climbs

50 shuttle runs (1 rep = 50 ft)

♀ 125 lb ♂ 185 lb

Post time to comments.



Scaling:

Reduce the reps of shuttle runs in order to keep that portion under 5 minutes. If you are new to the rope climb, watch The Rope Climb (Basket) and The Rope Climb (Wrapping) and practice the wrapping styles, but consider modifying the movement for the workout. If you do not have access to a climbing rope, the towel pull-up is a comparable option. Reduce the load on the bench press in order to perform large sets.

Intermediate option:

For time:

50 shuttle runs  (1 rep = 50 ft)

5 rope climbs

25 bench presses

5 rope climbs

50 shuttle runs  (1 rep = 50 ft)

♀ 105 lb ♂ 155 lb

Beginner option:

For time:

30 shuttle runs (1 rep = 50 ft)

7 rope climbs, lying to standing

25 bench presses

7 rope climbs, lying to standing

30 shuttle runs (1 rep = 50 ft)

♀ 55 lb ♂ 75 lb

Friday 230331

5 rounds for total reps and L-sit hold seconds of:

Thrusters, 15 seconds

Rest 45 seconds

L-sit hold, 15 seconds

Rest 45 seconds

♀ 95 lb ♂ 135 lb

Post total reps for all five rounds to comments.



Scaling:

Today we have 1:3 work-rest intervals. Reduce the load if you are unable to hold on to the bar and maintain proper technique for 15 seconds. For the L-sit hold, watch The L-Sit and work for quality.

Intermediate Option:

5 rounds for total reps and L-sit hold seconds of:

Thrusters, 15 seconds

Rest 45 seconds

L-sit hold, bent at the knee, 15 seconds

Rest 45 seconds

♀ 75 lb ♂ 115 lb

Beginner Option:

5 rounds for total reps and L-sit hold seconds of:

Thrusters, 15 seconds

Rest 45 seconds

Plank hold, 15 seconds

Rest 45 seconds

♀ 35 lb ♂ 45 lb

Thursday 230330

3 rounds for time of:

Row 500 meters

21 burpees

Run 400 meters

Post time to comments.

Compare to 220110.



Scaling:

Go hard and try to hold a steady pace throughout. Newer athletes can reduce the reps and distance in order to keep the time domain in the 15-18-minute range.

Beginner Option:

3 rounds for time of:

Row 350 meters

12 burpees

Run 200 meters

Wednesday 230329

Complete as many rounds as possible in 5 minutes:

30 double-unders

5 power cleans

♀ 95 lb ♂ 135 lb

Post rounds and reps completed to comments.



Scaling:

Pedal to the metal today with this quick couplet. The power cleans should be a moderate weight that allows you to complete sets of 5 throughout. Start with an aggressive pace and try to maintain it.

Intermediate Option:

Complete as many rounds as possible in 5 minutes:

30 double-unders

5 power cleans

♀ 75 lb ♂ 115 lb

Beginner Option:

Complete as many rounds as possible in 5 minutes:

30 single-unders

5 power cleans

♀ 35 lb ♂ 45 lb

Monday 230327

Chelsea

Every minute on the minute for 30 minutes perform:

5 pull-ups

10 push-ups

15 squats

If you fall behind the clock, keep going for 30 minutes and see how many rounds you can complete.

If you've finished the workout before, this time add 1 rep to each exercise — i.e., 6 pull-ups, 11 push-ups, and 16 squats each minute — and see if you can go the full 30 minutes.

Post results to comments.

Compare to 211014.



Scaling:

For intermediate athletes, this benchmark has a built-in scale by requiring you to continue after you fail to meet the interval. Newer athletes should modify the movements and reps but try to maintain a similar interval structure.

Beginner Option:

Every minute on the minute for 20 minutes perform:

3 jumping pull-ups

6 knee push-ups

9 squats

If you fall behind the clock, keep going for 20 minutes and see how many rounds you can complete.

Sunday 230326

Dumbbell clean and jerk 5-5-5-5-5 reps

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

Post loads to comments.

Similar to 130419 and 221217.



Scaling:

Go as heavy as possible on the dumbbell clean and jerks. For the deadlifts, pick 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:

Dumbbell clean and jerk 5-5-5-5-5

Deadlift 5-5-3-3-3

Saturday 230325

5 rounds for time of:

25 kettlebell swings

25 GHD sit-ups

25 hip extensions

25 knees-to-elbows

♀ 1.5-pood KB ♂ 2-pood KB

Post time to comments.

Compare to 201207.



Scaling:

Select a load for the kettlebell that allows you to perform the first round of swings in two sets or less. If you have not recently done a high volume of GHD sit-ups, reduce the range of motion. If you have not performed GHD sit-ups in a workout, practice the movement, and consider using AbMat sit-ups in the workout.

Intermediate Option:

4 rounds for time of:

25 kettlebell swings

25 GHD sit-ups

25 hip extensions

25 knees-to-elbows

♀ 1.5-pood KB ♂ 2-pood KB

Beginner Option:

3 rounds for time of:

20 kettlebell swings

20 sit-ups

20 hip extensions

20 hanging knee raises

♀ 12-kg KB ♂ 16-kg KB