Main Site Daily WODs

Monday 230102

Back Squat Barbara

Every 6 minutes for 5 rounds complete:

20 pull-ups

30 push-ups

40 sit-ups

50 squats

5 back squats

♀ 155 lb ♂ 225 lb

Note and post your time after each set of air squats to comments.



Scaling:

If you have never completed the original benchmark Barbara, start there and eliminate the back squats for today’s workout. Intermediate athletes may choose to reduce the gymnastics reps and/or loading on the squats to keep rounds under 4 minutes.

Intermediate Option:

Every 6 minutes for 5 rounds complete:

15 pull-ups

20 push-ups

30 sit-ups

40 squats

5 back squats

♀ 135 lb ♂ 205 lb

Beginner Option:

3 rounds, each for time, of:

10 ring rows

15 push-ups

20 sit-ups

25 squats

Rest precisely three minutes between rounds.

Sunday 230101

4 rounds for time of:

23-cal row

23 dumbbell burpee deadlifts

♀ 35-lb DBs ♂ 50-lb DBs



Scaling:

Beginner-level athletes can reduce the loading on the burpee deadlifts to maintain a steady pace and work at high intensity.

Intermediate Option:

4 rounds for time of:

23-cal row

23 dumbbell burpee deadlifts

♀ 25-lb DBs ♂ 30-lb DBs

Beginner Option:

2 rounds for time of:

23-cal row

23 dumbbell burpee deadlifts

♀ 10-lb DBs ♂ 15-lb DBs

Saturday 221231

Clean, 1 rep

Bench press, 1 rep

Overhead squat, 1 rep

Clean is from the ground, power or squat.

Post total to comments.

Compare to 201007.



Scaling:

Experienced athletes should shoot for max weights for the day in each movement. Newer athletes can focus on proper movement mechanics.

Beginner Option:

Clean, 3-3-3 reps

Bench press,3-3-3 reps

Overhead squat, 3-3-3 reps

Thursday 221229

Nasty Girls

3 rounds for time of:

50 squats

7 muscle-ups

10 hang power cleans

♀ 95 lb ♂ 135 lb

Post time to comments.

Compare to 130327.



Scaling:

The original Nasty Girls workout is a classic. If you do not yet have muscle-ups, watch “Scaling the Muscle-Up” for some options on modifying the movement.

Intermediate Option:

3 rounds for time of:

50 squats

5 muscle-ups

10 hang power cleans

♀ 95 lb ♂ 135 lb

Beginner Option:

3 rounds for time of:

25 squats

7 ring rows + 7 jumping dips

10 hang power cleans

♀ 35 lb ♂ 45 lb

Wednesday 221228

Front Squat 5-5-5-5-5

Post loads to comments. 
Compare to 150826.



Scaling:

Experienced athletes should go as heavy as possible for each set of 5. Newer athletes should practice solid mechanics.

Tuesday 221227

Emily

10 rounds for time of:

30 double-unders

15 pull-ups

30 squats

100-m sprint

Rest 2 minutes

Post time to comments.

Compare to 200619.



Scaling:

During your warm-up, practice double-unders. If able to perform double-unders consistently, attempt them as prescribed. If unable to complete any double-unders during the warm-up, use single-unders. Select a pull-up option that allows each round to be completed with minimal rest. Strive to keep the time of each round relatively consistent.

Intermediate Option:

8 rounds for time of:

30 double-unders

15 pull-ups

30 squats

100-m sprint

Rest 2 minutes

Beginner Option:

5 rounds for time of:

30 single-unders

10 ring rows

20 squats

100-m run

Rest 2 minutes

Sunday 221225

12 rounds for time, starting with 1 and adding an exercise each round of:

1 wall walk

2 candlesticks

3 burpees

4 push-ups

5 walking lunges

6 air squats

7 sit-ups

8 jumping squats

9 jumping lunges

10 broad jumps

11 handstand push-ups

12 pistols

Perform the workout like the "12 Days of Christmas" song. In round 1 perform 1 wall walk. In round 2 perform 2 candlesticks and then one wall walk. In round 3 perform 3 burpees, then 2 candlesticks, then 1 wall walk. Continue adding a new exercise each round.

Post time to comments.

Compare to 211225.



Scaling:

Modify the movements in order to work consistently through each round. Have fun!

Beginner Option:

Complete as much as possible in 15 minutes.

Saturday 221224

Workout 12.1

Complete as many reps as possible in 7 minutes of:

Burpees

At the top of each rep make contact with a target that is 6 inches above your reach.

Post reps completed to comments.

Compare to 141127.



Scaling:

Seven minutes, a small space, and a target set 6 inches above your reach is all you need to complete today’s workout. This Open workout repeat is a mental grind. Most athletes can perform this workout as prescribed.

Friday 221223

Behind-the-neck jerk 1-1-1-1-1-1 reps

Push jerk 10-8-6-4-2 reps

Post loads to comments.

Compare to 170216.

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Scaling:

Today we begin with heavy max-effort jerks, followed by strength stamina work. Most athletes should be able to perform the lifts. Experienced and newer athletes should focus on consistent foot work for both movements.

Wednesday 221221

Daniel

For time:

50 pull-ups

Run 400 meters

21 thrusters

Run 800 meters

21 thrusters

Run 400 meters

50 pull-ups

♀ 65 lb ♂ 95 lb

Post time to comments.

Compare to 161118.



Scaling:

Originally programmed in 2006, this Hero workout is structured as a pyramid. Reduce the reps and load in order to work through movements with minimal rest. Intermediate athletes can perform this workout as prescribed.

Beginner Option:

For time:

25 assisted pull-ups

Run 400 meters

15 thrusters

Run 400 meters

15 thrusters

Run 400 meters

25 assisted pull-ups

♀ 22 lb ♂ 35 lb