Main Site Daily WODs

Wednesday 230524

10 rounds for time of:

5 front squats

5 parallette handstand push-ups

♀ 145 lb ♂ 205 lb

Post time to comments.

Compare to 210827.



Scaling:

Reduce the load of the front squats to a challenging set of 5 that still allows you to complete each set unbroken. Similarly on the HSPU, choose a modification that is more challenging than the last time you performed HSPU.

Intermediate Option:

10 rounds for time of:

5 front squats

5 strict handstand push-ups, hands on 25-lb plates

♀ 110 lb ♂ 165 lb

Beginner Option:

5 rounds for time of:

5 front squats

5 push-ups

♀ 35 lb ♂ 55 lb

Monday 230522

3 rounds, each for time of:

Run 1 mile

Rest 4 minutes between efforts.

Post times to comments.



Scaling:

For today’s mile repeats, attempt to work on your run pace, working at about 80% effort. Shoot to complete each mile around the same time.

Beginner Option:

3 rounds, each for time of:

Run 800 meters

Rest 4 minutes between efforts.

Sunday 230521

Snatch balance 1-1-1-1-1-1-1 reps

Squat snatch 1-1-1-1-1-1-1 reps

Post loads to comments.

Similar to 220826.



Scaling:

This progression of snatch variations should prepare you for a solid attempt at a 1-rep-max squat snatch. Experienced lifters should try to go heavy, while newer athletes should focus on mechanics and worry less about adding weight.

Saturday 230520

3 rounds for time of:

15 overhead squats

15 L pull-ups

15 split jerks

15 knees-to-elbows

15 hang cleans

15 weighted hip extensions

Hold a plate or dumbbell to chest for back extensions.

♀ 65-lb barbell, 15-lb plate for back extensions

♂ 95-lb barbell, 25-lb plate for back extensions

Post time to comments.

Compare to 131031.



Scaling:

Today we have light-weight, high-skill movements. Modify the movements in order to push the intensity.

Intermediate Option:

3 rounds for time of:

15 overhead squats

10 L pull-up, knees bent

15 split jerks

15 knees-to-elbows

15 hang cleans

15 weighted hip extensions

Hold a plate or dumbbell to chest for back extensions.

♀ 65-lb barbell, 15-lb plate for back extensions

♂ 95-lb barbell, 25-lb plate for back extensions

Beginner Option:

3 rounds for time of:

10 overhead squats

10 jumping pull-ups

10 push jerks

10 hanging knee raises

10 hang cleans

10 hip extensions

Hold a plate or dumbbell to chest for back extensions.

♀ 35-lb barbell

♂ 45-lb barbell

Thursday 230518

For max reps:

Tabata bike calories

Rest 1 minute

Tabata squats

Rest 1 minute

Tabata bike calories

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals.

Post total calories/reps for each exercise to comments.



Scaling:

All athletes should be able to perform today’s tabata intervals. Go hard and accumulate as much work as possible throughout all 24 intervals.

Wednesday 230517

Complete as much as possible in 15 minutes of:

Row 500 meters

Max set push-ups

Post rounds completed to comments.



Scaling:

Experienced athletes should push the row on today’s workout and work for virtuosity on the push-ups. If you do not yet have 10 consecutive push-ups, consider modifications which challenge your current abilities and allow for 10+ reps.

Beginner Option:

Complete as many reps as possible in 15 minutes of:

Row 500 meters

Max-set assisted push-ups

Tuesday 230516

4 rounds of:

1 minute of kettlebell swings

1 minute of sit-ups

1 minute of lunges

♀ 35-lb KB ♂ 53-lb KB

Post total reps to comments.



Scaling:

All athletes should be able to maintain the format of this workout. Newer athletes can reduce the loading on the kettlebell and drop the total rounds. Intermediate athletes can do this workout as prescribed.

Beginner Option:

3 rounds of:

1 minute of kettlebell swings

1 minute of sit-ups

1 minute of lunges

♀ 26-lb KB ♂ 35-lb KB

Sunday 230514

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

Post loads to comments.

Compare to 230403.



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. If you performed "Clovis" yesterday, choose moderate loading and treat these squats as a recovery day.

Saturday 230513

Clovis

For time:

Run 10 miles

150 burpee pull-ups

Partition the run and burpee pull-ups as needed.

Post time to comments.

Compare to 121111.



Scaling:

This workout is a mental and physical grind. If you are not accustomed to this running volume, significantly reduce the distance. Partition the work in order to sustain intensity.

Intermediate Option:

For time:

Run 5 miles

100 burpee pull-ups

Partition the run and burpee pull-ups as needed.

Beginner Option:

For time:

Jog 2 miles

75 burpees

Partition the run and burpees as needed.

Friday 230512

5 rounds for time of:

50 double-unders

16 dumbbell snatches

♀ 35-lb DB ♂ 50-lb DB

Post time to comments.



Scaling:

This workout is meant to be a sprint. Choose a dumbbell that will allow you to move at maximal speed while maintaining proper mechanics. Go hard.

Intermediate Option:

5 rounds for time of:

40 double-unders

16 dumbbell snatches

♀ 25-lb DB ♂ 35-lb DB

Beginner Option:

5 rounds for time of:

50 single-unders

16 dumbbell snatches

♀ 15-lb DB ♂ 20-lb DB