Main Site Daily WODs

Sunday 230326

Dumbbell clean and jerk 5-5-5-5-5 reps

Deadlift 5-5-3-3-1-1-1 reps

Post loads to comments.

Similar to 130419 and 221217.



Scaling:

Go as heavy as possible on the dumbbell clean and jerks. For the deadlifts, pick loads that allow you to attempt a PR in the later sets. If you are not comfortable performing heavy deadlifts, add a few reps to each set and drill your mechanics, but try to expose yourself to a load that is relatively heavy for you.

Beginner Option:

Dumbbell clean and jerk 5-5-5-5-5

Deadlift 5-5-3-3-3

Saturday 230325

5 rounds for time of:

25 kettlebell swings

25 GHD sit-ups

25 hip extensions

25 knees-to-elbows

♀ 1.5-pood KB ♂ 2-pood KB

Post time to comments.

Compare to 201207.



Scaling:

Select a load for the kettlebell that allows you to perform the first round of swings in two sets or less. 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:

4 rounds for time of:

25 kettlebell swings

25 GHD sit-ups

25 hip extensions

25 knees-to-elbows

♀ 1.5-pood KB ♂ 2-pood KB

Beginner Option:

3 rounds for time of:

20 kettlebell swings

20 sit-ups

20 hip extensions

20 hanging knee raises

♀ 12-kg KB ♂ 16-kg KB

Thursday 230323

Run 10,000 meters, preferably on a trail.

Post time to comments.

Similar to 210723.



Scaling:

This is a benchmark run distance. Intermediate athletes can complete this workout as prescribed. Beginner athletes should reduce the distance and intensity to keep their total effort under 40 minutes.

Beginner Option:

For distance:

Jog or walk 40 minutes

Wednesday 230322

10 rounds for time of:

5 weighted push-ups

10 push-ups

♀ 25 lb plate ♂ 45 lb plate

For the weighted push-ups place a 25/45-lb. plate on the back and drop the plate after the fifth rep. Then, continue with unweighted push-ups.



Scaling:

Today’s workout will challenge your pushing stamina. Choose a weight that allow you to complete the early rounds unbroken.

Intermediate Option:

10 rounds for time of:

5 weighted push-ups

7 strict push-ups

♀ 15 lb plate ♂ 25 lb plate

Beginner Option:

7 rounds for time of:

10 banded push-ups

Tuesday 230321

For time:

Move 700 lb of odd objects 50 yards out and 50 yards back.

Use plates, dumbbells, sandbags, firewood, or whatever you can find to accumulate approximately 700 lb.

Post time and type of objects moved to comments.

Compare to 150723.



Scaling:

Today’s workout is a throwback to the 2010 and 2015 CrossFit Games. If you are a newer athlete, reduce the overall load and have fun moving odd objects for about 10 minutes of continuous movement.

Beginner Option:

For 8 minutes:

Move odd objects 50 yards out and 50 yards back.

Use plates, dumbbells, sandbags, firewood or whatever you can find to accumulate as much weight as possible in 8 minutes.

Sunday 230319

IQF Test 4

20-minute AMRAP:

1,000-m row

50 GHD sit-ups

500-m row

25 V-ups



Scaling:

Today’s workout will tax your midline. If you are less familiar with the GHD machine, use your warm-up for controlled exposure to the GHD, but choose AbMat sit-ups for the workout. Intermediate athletes can reduce the reps or incorporate a mixture of both GHD and AbMat sit-ups.

Intermediate option:

20-minute AMRAP:

1,000-m row

25 GHD sit-ups

25 sit-ups

500-m row

25 V-ups

Beginner option:

15-minute AMRAP:

800-m row

50 sit-ups

400-m row

25 hollow rocks

Saturday 230318

IQF Test 2

12-minute AMRAP:

8 dumbbell snatches, arm 1

8 overhead walking-lunge steps, arm 1

8 dumbbell snatches, arm 2

8 overhead walking-lunge steps, arm 2

40 crossovers

♀ 50 lb

♂ 70 lb



Scaling:

Beginner-level athletes should reduce the dumbbell weight in order to move through this AMRAP with big sets and minimal rest. If you are unable to maintain a straight arm with the weight overhead in the walking lunges, move the dumbbell to the hang position.

Intermediate option:

12-minute AMRAP:

8 dumbbell snatches, arm 1

8 overhead walking-lunge steps, arm 1

8 dumbbell snatches, arm 2

8 overhead walking-lunge steps, arm 2

20 crossovers

♀ 35 lb 
♂ 50 lb

Beginner option:

12-minute AMRAP:

8 dumbbell snatches, arm 1

8 walking-lunge steps, arm 1

8 dumbbell snatches, arm 2

8 walking-lunge steps, arm 2

40 single-unders

♀ 10 lb 
♂ 15 lb

Friday 230317

IQF Test 1

For time:

9 front squats, weight 1

9 handstand walks, 25 feet

15 front squats, weight 2

15 muscle-ups

21 front squats, weight 3

21 chest-to-wall handstand push-ups

Time cap: 15 minutes

♀ 155, 125, 95 lb

♂ 225, 185, 135 lb



Scaling:

Today we have front squats paired with high-skill gymnastics. Newer athletes should choose weights that are challenging yet allow solid mechanics to be maintained for all sets. Intermediate athletes can reduce the load and modify the gymnastics movements in order to keep this one under 15 minutes.

Intermediate option:

For time:

9 front squats, weight 1

6 handstand walks, 25 feet

15 front squats, weight 2

9 muscle-ups

21 front squats, weight 3

12 chest-to-wall handstand push-ups

♀ 125, 95, 65 lb

♂ 185, 135, 95 lb

Beginner option:

For time:

9 front squats, weight 1

9 bear crawls, 25 feet

15 front squats, weight 2

15 ring rows + 15 assisted push-ups

21 front squats, weight 3

21 push-ups

♀ 65, 45, 35 lb

♂ 95, 65, 45 lb

Wednesday 230315

Push jerk 3-3-3-3-3 reps

Post loads to comments.



Scaling:

Experienced athletes can go as heavy as possible, while newer athletes can use this workout as an opportunity to drill the movement.

Tuesday 230314

For time:

1,500-m row

150 double-unders

1.5-mile run

Post time to comments.



Scaling:

Athletes of all levels should shoot to work at a sustainable pace in the 18-24-minute range. Consider rough time caps for each movement; sub-7 minutes on the rower, 3 minutes on the jump rope, and sub-14 minutes on the run. Reduce the distance or reps in order to meet those time domains.

Beginner Option:

For time:

1,000-m row

150 single-unders

1-mile run