Main Site Daily WODs

Hope for Refugees 3 rounds of: Shuttle runs, 8 m Dumbbell snatches Bike for calories Dumbbell box step-ups Strict burpees This workout has the same format as Fight Gone Bad, working at each station for one minute then rotating. After completing all 5 stations, rest for 1 minute before starting the next round. One point is given for each rep, calorie biked, or shuttle-run … [Read more...] about Saturday 230617

3 x 6-minute rounds, for max calories/reps of: Bike for 20 seconds, rest 40 seconds Burpee for 20 seconds, rest 40 seconds Bike for 30 seconds, rest 30 seconds Burpee for 30 seconds, rest 30 seconds Bike for 40 seconds, rest 20 seconds Burpee for 40 seconds, rest 20 seconds Post calories/reps completed each round to comments. Scaling: All athletes can maintain the format of … [Read more...] about Thursday 230615

​​Army Combat Fitness Test Events 1. In 5 minutes, establish a 3-rep-max deadlift     Rest 2:00 2. For distance: standing power throw     Rest 3:00 3. Complete as many reps as possible in 2 minutes of: hand-release push-ups     Rest 3:00 4. For time: sprint, drag, carry     Rest 4:00 5. Max plank … [Read more...] about Wednesday 230614

For time: 100 box step-ups 100 push-ups 10 squat snatches ♀ 20-in box, 125 lb ♂ 24-in box, 185 lb Post time to comments. Scaling: Warm up to a moderately heavy snatch for the day. Ideally, use 70% of your 1-rep-max snatch. Intermediate Option: For time: 100 box step-ups 100 push-ups 10 squat snatches ♀ 20-in box, 105 lb ♂ 24-in box, 155 lb Beginner Option: For time: 50 … [Read more...] about Tuesday 230613

21-18-15-12-9-6-3 reps for time of: Sumo deadlift high pulls Lateral jumps, over 20-inch/24-inch obstacle ♀ 65 lb ♂ 95 lb Post time to comments. Compare to 121024. Scaling: Reduce the load on the barbell and the height of the obstacle in order to keep a steady pace on today’s couplet. Intermediate Option: 21-18-15-12-9-6-3 reps for time of: Sumo deadlift high … [Read more...] about Sunday 230611

Complete as many rounds as possible in 15 minutes of: 50 double-unders 25-ft overhead walking lunge, arm 1 25-ft overhead walking lunge, arm 2 ♀ 35-lb DB ♂ 50-lb DB Post rounds completed to comments. Scaling: If you have double-unders, but are working toward stringing together bigger sets, give yourself a 1-minute window each round to complete 50 or as many reps as … [Read more...] about Saturday 230610

Front squat 10-5-3-1-1-1-3-5-10 reps Post loads to comments. Compare to 211006. Scaling: All athletes can perform this workout as prescribed. Newer athletes should focus on maintaining sound mechanics rather than trying for max loads. … [Read more...] about Friday 230609

Complete as many rounds as possible in 20 minutes of: 5 chest-to-bar pull-ups 10 ring dips 15 overhead squats ♀ 65 lb ♂ 95 lb Post rounds completed to comments. Compare to 160524. Scaling: Today we have a variation of the benchmark workout Cindy. Intermediate athletes should perform the original benchmark if they haven’t done so already. If you have a Cindy record, … [Read more...] about Wednesday 230607

Complete as much as possible in 10 minutes of: 10 strict handstand push-ups 20 pulls on the rower for max calories Post calories rowed to comments. Compare to 210715. Scaling: We rarely see workouts with a specific amount of pulls on the rower. Practice solid technique during the warm-up and shoot for max-effort pulls during the workout. Choose a handstand push-up … [Read more...] about Tuesday 230606

10 200-m sandbag runs Rest as needed between efforts. ♀ 20 lb ♂ 30 lb Post best and worst times to comments. Scaling: Carry a weight for these efforts if you’re able to complete the distance without dropping it. Intermediate Option: 10 200-m sandbag runs Rest as needed between efforts. ♀ 10 lb ♂ 20 lb Beginner Option: 5 200-m medicine-ball runs Rest as needed between … [Read more...] about Monday 230605