Main Site Daily WODs

Thursday 230601

Shoulder press 1-1-1-1-1 reps

Push press 3-3-3-3-3 reps

Push jerk 5-5-5-5-5 reps

Post loads to comments.

Compare to 220608.



Scaling:

Most athletes can perform this workout as prescribed. Newer athletes should focus on maintaining sound mechanics rather than trying for max loads.

Tuesday 230530

Open Workout 19.1

Complete as many rounds as possible in 15 minutes of:

19 wall-ball shots

19-cal. row

♀ 14-lb ball to 9 ft. ♂ 20-lb ball to 10 ft.

Post rounds completed to comments.

Compare to 190222.



Scaling:

Experienced athletes should attempt to PR this Open workout. Newer athletes can reduce the medicine-ball weight but maintain the rep scheme and take note of rounds completed for your records.

Beginner Option:

Complete as many rounds as possible in 15 minutes of:

19 wall-ball shots

19-calorie row

♀ 6-lb ball ♂ 10-lb ball

Monday 230529

Hero workout of your choice.

Review the list of 203 heroes and honor one with an all-out effort.

Post choice of workout and result to comments.

Compare to 220530.

Scaling:

Most Hero workouts are meant to be extremely grueling, arduous, and mentally challenging. Many contain a very high volume of reps. Reduce the work to a level that is attainable yet still challenging.

Sunday 230528

Lynne

5 rounds for max reps of:

Body-weight bench presses

Pull-ups

Post reps for both exercises in all rounds.

Compare to 180409.



Scaling:

This workout offers five max-effort attempts at each exercise, regardless of how you modify the movements. Choose something that will allow you to get 10+ reps of each, even as you fatigue. Give yourself ample rest time after the pull-ups before beginning the next round of bench presses so you recover enough to get another big set.

Intermediate Option:

5 rounds for max reps of:

¾-body-weight bench presses

Pull-ups

Beginner Option:

5 rounds for max reps of:

Push-ups

Ring rows

Friday 230526

Three 4-minute intervals of:

21-calorie row

Then, as many rounds as possible of:

7 deadlifts

14 sit-ups

Rest 4 minutes between rounds.

♀ 155 lb ♂ 225 lb

Post number of reps completed each round to comments.



Scaling:

Reduce the loading on the deadlifts in order to maintain solid mechanics throughout today’s workout.

Beginner Option:

Three 3-minute intervals of:

15-calorie row

Then, as many rounds as possible of:

7 deadlifts

14 sit-ups

Rest 3 minutes between rounds.

♀ 75 lb ♂ 115 lb

Thursday 230525

In 15 minutes, complete as many reps as possible of:

50 box step-ups

50 jumping pull-ups

40 lunges

40 burpees

30 toes-to-bars

30 push-ups

Max-reps ring muscle-ups

♀ 20-in box ♂ 24-in box

Post reps completed to comments.



Scaling:

Perform today’s workout chipper-style, attempting to get through the push-ups as quickly as possible in order to spend as much time as possible at the rings. If you do not yet have a muscle-up, use this time to develop your pulling and pushing strength. Intermediate athletes can do this workout as prescribed.

Beginner Option:

In 15 minutes, complete as many reps as possible of:

40 box step-ups

40 jumping pull-ups

30 lunges

30 burpees

20 hanging knee raises

20 assisted push-ups

Max-reps 3 ring rows + 3 jumping dips

♀ 12-in box ♂ 20-in box

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

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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