Main Site Daily WODs

Friday 230505

50-40-30-20-10 reps for time of:

Bike calories

GHD sit-ups

Post time to comments.



Scaling:

Reduce the overall volume of this couplet. If you’re unfamiliar with the GHD, modify the movement to AbMat sit-ups. If you have not recently done a high volume of GHD sit-ups, reduce the range of motion. If you have not performed GHD sit-ups in a workout, practice the movement and consider using AbMat sit-ups in the workout.

Intermediate Option:

For time:

50-40-30-20-10 reps of:

Bike calories

30-25-20-15-10 reps of:

GHD sit-ups

Beginner Option:

30-20-10 reps for time of:

Bike calories

Sit-ups

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