Main Site Daily WODs

Thursday 230504

For time:

10 squat snatches, ♀ 75 lb ♂ 115 lb

10 squat snatches, ♀ 85 lb ♂ 125 lb

10 squat snatches, ♀ 95 lb ♂ 135 lb

Post time to comments.



Scaling:

Reduce the load on each set to maintain solid mechanics while pushing the intensity.

Intermediate Option:

For time:

10 squat snatches, ♀ 65 lb ♂ 95 lb

10 squat snatches, ♀ 75 lb ♂ 115 lb

10 squat snatches, ♀ 85 lb ♂ 125 lb

Beginner Option:

For time:

10 squat snatches, PVC pipe or dowel

10 squat snatches, empty barbell ♀ 35 lb ♂ 45 lb

10 squat snatches, ♀ 45 lb ♂ 55 lb

Tuesday 230502

4 rounds for time of:

25 pull-ups

Run 200 meters

15 box jump-overs*

Run 200 meters

*For the box jump-overs, jump completely over the box.

♀ 12-in box  ♂ 20-in box

Post time to comments.



Scaling:

Newer athletes should reduce the pull-up volume and modify the movement if you are unable to string together 10 reps. For the box jump-overs, choose to land on top of the box, and step down.

Intermediate Option:

4 rounds for time of:

15 pull-ups

Run 200 meters

15 box jump-overs*

Run 200 meters

*For the box jump-overs, jump completely over the box.

♀ 12-in box  ♂ 20-in box

Beginner Option:

3 rounds for time of:

15 assisted pull-ups

Run 200 meters

15 box jumps

Run 200 meters

♀ 12-in box  ♂ 20-in box

Monday 230501

With a running clock, every minute perform 1 deadlift and add weight. Women increase by 10 lb, men increase by 20 lb after each successful lift.

Start with a 185-lb barbell for women and a 275-lb barbell for men, and deadlift for as long as possible.

Post heaviest deadlift to comments.



Scaling:

Intermediate athletes can maintain the format of this workout, but start with a lighter load in order to get through 10+ rounds. Newer athletes should ignore the clock and spend more time practicing the deadlift.

Beginner Option:

Deadlift 1-1-1-1-1-1-1-1-1-1 reps

Sunday 230430

Complete as many reps as possible in 8 minutes of:

3 strict handstand push-ups

3 overhead squats

6 strict handstand push-ups

3 overhead squats

9 strict handstand push-ups

3 overhead squats

12 strict handstand push-ups

6 overhead squats

15 strict handstand push-ups

6 overhead squats

18 strict handstand push-ups

6 overhead squats

21 strict handstand push-ups

9 overhead squats

Continue until time expires, adding 3 handstand push-ups each round and 3 overhead squats every 3 rounds.

♀ 105 lb ♂ 155 lb



Scaling:

Today’s movement combo will tax your overhead position. Reduce the reps on the handstand push-ups and/or reduce the load on the barbell in order to work through the earlier rounds with minimal rest.

Intermediate Option:

Complete as many reps as possible in 8 minutes of:

1 strict handstand push-up

3 overhead squats

2 strict handstand push-ups

3 overhead squats

3 strict handstand push-ups

3 overhead squats

4 strict handstand push-ups

6 overhead squats

5 strict handstand push-ups

6 overhead squats

6 strict handstand push-ups

6 overhead squats

7 strict handstand push-ups

9 overhead squats

Continue until time expires, adding 1 handstand push-up each round and 3 overhead squats every 3 rounds.

♀ 95 lb ♂ 135 lb

Beginner Option:

Complete as many reps as possible in 8 minutes of:

3 push-ups

3 overhead squats

6 push-ups

3 overhead squats

9 push-ups

3 overhead squats

12 push-ups

6 overhead squats

15 push-ups

6 overhead squats

18 push-ups

6 overhead squats

21 push-ups

9 overhead squats

Continue until time expires, adding 3 push-ups each round and 3 overhead squats every 3 rounds.

♀ 22 lb ♂ 35 lb

Friday 230428

Complete as many rounds as possible in 20 minutes of:

2 rope climbs, 15-ft.

20 single-leg squats, alternating

40 double-unders

Post rounds completed to comments.

Compare to 210819.



Scaling:

Today we are working on high-skill movements. Take a look at “Pistol Variations” and practice proper technique in the single-leg squats. Intermediate athletes can do this workout as written.

Beginner Option:

Complete as many rounds as possible in 20 minutes of:

2 rope climbs, lying to standing

20 squats

40 single-unders

Thursday 230427

Clean and jerk 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 220718.



Scaling:

Experienced athletes should pick loads that allow them to attempt a new PR in the later sets. Newer athletes should maintain the single repetitions of the clean and jerk, but focus on mechanics for each rep.

Wednesday 230426

4 rounds for time of:

Run 400 meters

20 ring dips

Post time to comments.

Compare to 141107.



Scaling:

Watch The Ring Dip and The Kipping Ring Dip and work your efficiency on today’s couplet.

Intermediate Option:

4 rounds for time of:

Run 400 meters

15 ring dips

Beginner Option:

3 rounds for time of:

Run 400 meters

20 jumping ring dips

Monday 230424

For time:

Run 800 meters

Then, 50-40-30-20-10 reps of the couplet:

  Wall ball

  Box jump

Then, run 800 meters

♀ 14-lb ball, 20-in box

♂ 20-lb ball, 24-in box

Post time to comments.



Scaling:

Newer athletes should reduce the volume on the couplet in order to keep intensity high and complete the work in the 18-22 minute range.

Intermediate Option:

For time:

Run 800 meters

Then, 50-40-30-20-10 reps of the couplet:

  Wall ball

  Box jump

Then, run 800 meters

♀ 10-lb ball, 20-in box

♂ 14-lb ball, 24-in box

Beginner Option:

For time:

Run 400 meters

Then, 40-30-20-10 reps of the couplet:

  Wall ball

  Box jump

Then, run 400 meters

♀ 6-lb ball, 12-in box

♂ 10-lb ball, 20-in box

Sunday 230423

Complete as many rounds as possible in 10 minutes of:

12 dumbbell deadlifts

9 dumbbell hang squat cleans

6 dumbbell push jerks

♀ 35-lb DBs ♂ 50-lb DBs

Post rounds completed and dumbbell load to comments.

Compare to 160415.



Scaling:

Athletes should shoot to complete 5+ rounds of this dumbbell DT variation. Reduce the loading on the dumbbells in order to complete a full complex with minimal rest when fresh.

Intermediate Option:

Complete as many rounds as possible in 10 minutes of:

12 dumbbell deadlifts

9 dumbbell hang squat cleans

6 dumbbell push jerks

♀ 25-lb DBs ♂ 35-lb DBs

Beginner Option:

Complete as many rounds as possible in 10 minutes of:

12 dumbbell deadlifts

9 dumbbell hang squat cleans

6 dumbbell push jerks

♀ 10-lb DBs ♂ 15-lb DBs

Saturday 230422

10 rounds with a 2-minute rest in between, of any (or any combination) of:

Swim 100 meters

OR

Run 400 meters

OR

Row 500 meters

OR

Bike 1000 meters

Post your choice of exercises and times of each round to comments.

Compare to 130830.



Scaling:

Pick your poison. Today’s metabolic conditioning workout provides an opportunity for you to work on your weakness. Two minutes between efforts is plenty of time to recover in order to attack each sprint at 85-95% effort. Beginners can reduce the overall volume.

Beginner Option:

5 rounds with a 2-minute rest in between, of any (or any combination) of:

Swim 100 meters

OR

Run 400 meters

OR

Row 500 meters

OR

Bike 1000 meters