Main Site Daily WODs

Wednesday 221207

Front squat 1-1-1-1-1-1-1-1-1-1 reps

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Scaling:

Experienced athletes should go as heavy as possible on today’s singles and attempt to PR their front squat. Newer athletes should practice solid mechanics.

Beginner Option:

Front squat 3-3-3-3-3-3-3 reps

Monday 221205

Ellen

3 rounds for time of:

20 burpees

21 dumbbell snatches

12 dumbbell thrusters

Use a single dumbbell on the snatches and a pair for the thrusters.

♀ 35-lb. DBs   ♂ 50-lb. DBs

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Compare to 210110.



Scaling:

Reduce the reps and/or loading to complete this workout in 12-15 minutes. Each set of snatches and thrusters should be completed in only 1-2 sets with minimal rest in between.

Intermediate Option:

3 rounds for time of:

20 burpees

21 dumbbell snatches

12 dumbbell thrusters

Use a single dumbbell on the snatches and a pair for the thrusters.

♀ 20-lb. DBs   ♂ 35-lb. DBs

Beginner Option:

3 rounds for time of:

10 burpees

12 dumbbell snatches

9 dumbbell thrusters

Use a single dumbbell on the snatches and a pair for the thrusters.

♀ 10-lb. DBs   ♂ 20-lb. DBs

Sunday 221204

Power clean 3-3-3-3-3 reps

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Scaling:

Experienced lifters should try to go heavy, while newer athletes should focus on mechanics and worry less about adding weight.

Saturday 221203

30 strict deficit handstand push-ups for time

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Scaling:

If you are unable to perform strict handstand push-ups to a deficit, review the 10 push-up milestones and challenges outlined in “The Push-Up” and modify the movement.

Intermediate Option:

30 strict handstand push-ups for time

Beginner Option:

30 honest push-ups for time

Thursday 221201

Complete as many rounds as possible in 15 minutes of:

5 strict muscle-ups

4 squat snatches

♀ 125 lb ♂ 185 lb

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Compare to 181120.



Scaling:

If muscle-ups are not yet developed, intensity is less important than facilitating practice and technical refinement. Reduce the reps so you can move through without failing on the gymnastics half of this couplet. Go lighter on the snatches without making the reps too easy; a series of singles is acceptable here.

Intermediate Option:

Complete as many rounds as possible in 15 minutes of:

3 strict muscle-ups

4 squat snatches

♀ 105 lb ♂ 155 lb

Beginner Option:

Complete as many rounds as possible in 15 minutes of:

5 ring rows + 5 push-ups

4 squat snatches

♀ 45 lb ♂ 65 lb

Wednesday 221130

Bike 10,000 meters

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Compare to 180621.



Scaling:

Experienced athletes should try for a PR in this benchmark distance bike. Newer athletes can reduce the distance. If you don’t have a bike or stationary bike, choose a different monostructural exercise and pick a distance that should take around 20 minutes to complete.

Beginner Option:

Bike 5,000 meters

Tuesday 221129

Every 3 minutes for 5 rounds complete:

20 dumbbell walking lunges

20 burpee box jumps

♀ 35-lb DBs, 20-in box

♂ 50-lb DBs, 24-in box



Scaling:

Reduce the loading on the lunges and shoot to complete each round in under 2 minutes.

Intermediate Option:

Every 3 minutes for 5 rounds complete:

20 dumbbell walking lunges

20 burpee box jumps

♀ 25-lb DBs, 20-in box

♂ 35-lb DBs, 24-in box

Beginner Option:

Every 3 minutes for 4 rounds complete:

14 dumbbell walking lunges

14 burpee box step-ups

♀ 15-lb DBs, 12-in box

♂ 20-lb DBs, 20-in box

Sunday 221127

Strict Fran

21-15-9 reps for time of:

Thrusters

Strict pull-ups

♀ 65 lb ♂ 95 lb

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Compare to 190218.



Scaling:

If you are unable to complete 10 consecutive strict pull-ups, scale the movement to a kipping pull-up or ring row. Reduce the load on the barbell.

Intermediate Option:

For time:

21 thrusters

15 strict pull-ups

15 thrusters

12 strict pull-ups

9 thrusters

9 strict pull-ups

♀ 65 lb ♂ 95 lb

Beginner Option:

21-15-9 reps for time of:

Thrusters

Ring rows

♀ 35 lb ♂ 45 lb

Saturday 221126

Power snatch 5-5-5-5-5

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Scaling:

Ideally, each set will be as heavy as possible for 5 reps, but newer athletes should start light and slowly add weight as they are comfortable.

Friday 221125

Run for 35 minutes

Every 5 minutes, stop and perform 15 burpees

Post distance completed to comments.

Compare to 171123.



Scaling:

Set a goal pace for this workout that is approximately 1 minute slower than your 1-mile pace. If you do not know your 1-mile pace, start with a comfortable, conversational pace for the workout. Select a number of burpees that you can perform with no rest.

Beginner Option:

Run for 25 minutes

Every 5 minutes, stop and perform 10 burpees

Set a goal to cover the same distance during each 5-minute segment to keep your pace consistent. If you are able to complete the burpees in less than :30, consider increasing to 15 burpees for the workout.