Main Site Daily WODs

Front squat 5-5-5-5-5 reps Compare to 220904. Post loads to the comments. Stimulus and Strategy: Today is a heavy day. As always, heavy is relative to each athlete's capacity and experience. You will benefit from today's effort if you are working to your limits. Experienced athletes should build to a heavy set of 5 and plan to go as heavy as possible across all sets. Newer … [Read more...] about Monday 250310

Complete as many rounds and reps as possible in 20 minutes of: 30 burpees 20 kettlebell swings 10 50-foot shuttle runs (25 feet out and 25 feet back) ♀ 35-lb kettlebell ♂ 53-lb kettlebell Post rounds and reps to the comments. Stimulus and Strategy: Today’s workout is a longer-duration grind. If you completed the Open workout yesterday, consider using this workout as an … [Read more...] about Saturday 250308

Open Workout 25.2 For time: 21 pull-ups 42 double-unders 21 thrusters (weight 1) 18 chest-to-bar pull-ups 36 double-unders 18 thrusters (weight 2) 15 bar muscle-ups 30 double-unders 15 thrusters (weight 3) ♀ 65 lb, then 75 lb, then 85 lb ♂ 95 lb, then 115 lb, then 135 lb Time cap: 12 minutes Compare times to 220311. Post time or reps completed to comments, and submit your … [Read more...] about Friday 250307

For time: 400-meter run 30 box jump-overs 800-meter run 30 box jump-overs 400-meter run ♀ 24-inch box ♂ 30-inch box Post times to the comments. Stimulus and Strategy: Today’s workout is a pyramid rep scheme with two movements. This is a moderate-duration effort that challenges you to push the pace with an elevated heart rate. The box jump-overs are slightly higher and … [Read more...] about Wednesday 250305

Complete as many reps as possible in 8 minutes of: 8 dumbbell goblet squats 8 handstand push-ups ♀ 50-lb dumbbell ♂ 70-lb dumbbell Post reps to the comments. Stimulus and Strategy: Today’s workout is quick and to the point. With the complementary movement functions and the small amount of reps in each set, you should be able to move through a single round in 90 seconds or … [Read more...] about Tuesday 250304

Every minute on the minute for 5 minutes for load: 3 touch-and-go power snatches Every minute on the minute for 5 minutes for load: 2 touch-and-go power snatches Every minute on the minute for 5 minutes for load: 1 power snatch Post loads to comments. Stimulus and Strategy: Today’s workout is an opportunity to lift heavy. Keep in mind, heavy is relative to each individual's … [Read more...] about Monday 250303

5 rounds for total reps of: 1 minute of row calories 1 minute of GHD hip extensions 1 minute of strict pull-ups Rest 1 minute between rounds. Post total reps to the comments. Stimulus and Strategy: Today’s workout allows you to choose your own adventure. Push the pace in each minute or pull back depending on how you are feeling. If you performed the Open workout yesterday, … [Read more...] about Saturday 250301

Open Workout 25.1 Complete as many rounds and reps as possible in 15 minutes of: 3 lateral burpees over the dumbbell 3 dumbbell hang clean-to-overheads 30-foot walking lunge (2 x 15 feet) *After completing each round, add 3 reps to the burpees and hang clean-to-overheads. ♀ 35-lb (15-kg) dumbbell ♂ 50-lb (22.5-kg) dumbbell Post time or reps completed to comments, and … [Read more...] about Friday 250228

5 rounds for time of: 35 double-unders 200-meter run Post time to comments. Compare to 220208. Stimulus and Strategy: Today's workout is simple and effective. If it looks “too easy,” go faster. This is a short-to-moderate duration effort. If you can perform 35 double-unders in 2 minutes or less, do the workout as prescribed. Remember, on Friday we will be performing Open … [Read more...] about Wednesday 250226

Complete as many rounds and reps as possible in 10 minutes of: 10 sumo deadlift high pulls 10 dumbbell box step-overs ♀ 65-lb barbell, 20-lb dumbbells, and a 20-inch box ♂ 95-lb barbell, 35-lb dumbbells, and a 24-inch box Post rounds and reps to the comments. Stimulus and Strategy: Today’s workout is a back-and-forth couplet. Aim to perform at least 5 rounds, but don’t be … [Read more...] about Tuesday 250225