Main Site Daily WODs

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

Friday 230811

Bench press 5-5-5-5-5 reps

Compare to 230113.



Scaling:

Experienced athletes should go as heavy as possible for each set of 5. Newer athletes should practice solid mechanics. Watch “The Bench Press” to review the points of performance for the movement. .