Main Site Daily WODs

Thursday 221110

Complete as many rounds as possible in 10 minutes of:

7 handstand push-ups

1 rope ascent, 15-ft rope

Post rounds completed to comments.

Compare to 180722.



Scaling:

Modify the movements so that each set can be performed quickly and unbroken, round after round. The sets are intentionally small to avoid failure at either movement. Aim for less than one minute per round.

Intermediate Option:

Complete as many rounds as possible in 10 minutes of:

5 handstand push-ups

1 rope ascent, 15-ft rope

Beginner Option:

Complete as many rounds as possible in 10 minutes of:

7 knee push-ups

1 rope ascent, lying to standing

Wednesday 221109

Practice backward roll to support on rings.

Then,

Row 750 m for time

Post row time to comments.

Compare to 200217.



Scaling:

The backward roll to support is a high-skill movement. Watch the instructional video and spend time practicing on the rings. Beginners can focus on ring pull-ups and ring dips on a low set of rings.

Monday 221107

4 rounds for time of:

15 box jumps

Run 400 m

♀ 30-in box  ♂ 36-in box

Post time to comments.

Compare to 180321.



Scaling:

The 15 high box jumps are meant to be a challenge, particularly after running hard. Choose a box height that is manageable but a little outside your comfort zone. If you can, select a box that allows you to jump instead of performing step-ups to a taller box.

Intermediate Option:

 4 rounds for time of:

15 box jumps

Run 400 m

♀ 24-in box  ♂ 30-in box

Beginner Option:

3 rounds for time of:

15 box step-ups

Run 400 m

♀ 12-in box  ♂ 15-in box

Sunday 221106

Hang squat snatch 1-1-1-1-1-1 reps

Post loads to comments.

Compare to 210514.



Scaling:

Experienced athletes should work up to a moderately heavy single before starting the working sets and increase the weight for each set. Newer athletes should start light, focus on mechanics, and slowly add weight as they are comfortable, potentially adding reps for more practice.

Beginner Option:

Hang squat snatch 3-3-3-3-3-3 reps

Saturday 221105

Complete as many rounds as possible in 20 minutes of:

5 pull-overs

20 GHD sit-ups

1-minute plank hold

Post rounds completed to comments.

Compare to 191026.



Scaling:

Watch ”The Pull-Over” and practice the movement. If you are unable to complete a pull-over, modify the movement to a jumping pull-over or jumping pull-up. Athletes who are less familiar with the GHD should modify to sit-ups.

Intermediate Option:

Complete as many rounds as possible in 20 minutes of:

3 pull-overs

10 GHD sit-ups

10 sit-ups

1-minute plank hold

Beginner Option:

Complete as many rounds as possible in 20 minutes of:

5 jumping pull-ups

20 sit-ups

1-minute plank hold (accumulate)

Thursday 221103

5 rounds for time of:

250-m row, sub 0:52♀/0:45♂

50 double-unders, unbroken

If the row takes longer than 0:52/0:45, or if you trip up on your double-unders, redo that exercise before moving back to the other exercise.

Post time to comments.

Compare to 180504.



Scaling:

If you’re unfamiliar with row pacing or a sub 0:52/0:45 time is unrealistic, row 250 meters at max effort in the warm-up, then add a few seconds to that to create your target time for the workout. This workout forces you to row at a near-maximum effort so you can make sure the row counts and you don’t have to repeat the work. Athletes who struggle with double-unders might want to switch to unbroken single-unders or reduce the number of double-unders each round.

Intermediate Option:

5 rounds for time of:

250-m row, sub 0:57♀/0:50♂

100 unbroken single-unders

If the row takes longer than 0:57/0:50, or if you trip up on your single-unders, redo that segment before moving back to the other exercise.

Beginner Option:

3 rounds for time of:

250-m row, sub 1:02 ♀/0:55♂

100 single-unders

If the row takes longer than 1:02/0:55, redo it before moving back to the other exercise.

Wednesday 221102

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

Push-ups

Freestanding handstand (seconds)

Post time to comments.



Scaling:

Reduce the reps and modify the handstand hold as needed to work through these sets with minimal rest.

Intermediate Option:

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

Push-ups

Handstand (seconds)

Beginner Option:

30-20-10 reps for time of:

Assisted push-ups

Plank hold (seconds)

Tuesday 221101

5 rounds for time of:

15 L pull-ups

30 single-leg squats

Post time to comments.



Scaling:

If you are unable to perform an L pull-up, choose a pulling exercise that is more challenging than the last time you performed pull-ups. Watch “Pistol Variations” and practice a single-leg squat with solid mechanics, focusing on keeping your heels down throughout the rep.

Intermediate Option:

5 rounds for time of:

15 kipping L pull-ups

30 single-leg squats

Beginner Option:

4 rounds for time of:

5 eccentric (negative) pull-ups

20 box step-ups

Sunday 221030

Linda

10-9-8-7-6-5-4-3-2-1 reps for time of:

1½-bodyweight deadlifts

Bodyweight bench presses

¾-bodyweight cleans

Set up three bars and storm through for time.

Post time to comments.

Compare to 200105.



Scaling:

This benchmark workout contains a high volume of weightlifting at a moderate load. Reduce the loads and/or eliminate some of the early rounds to decrease the total volume.

Intermediate Option:

10-9-8-7-6-5-4-3-2-1 reps for time of:

1¼-bodyweight deadlifts

¾-bodyweight bench presses

½-bodyweight cleans

Beginner Option:

8-7-6-5-4-3-2-1 reps for time of:

¾-bodyweight deadlifts

½-bodyweight bench presses

⅓-bodyweight cleans

Saturday 221029

Jack

Complete as many rounds as possible in 20 minutes of:

10 push presses

10 kettlebell swings

10 box jumps

♀ 80-lb presses, 16-kg swings, 20-in box

♂ 115-lb presses, 24-kg swings, 24-in box

Post rounds completed to comments.

Compare to 180430.



Scaling:

Reduce the weight on the presses and kettlebell swings and the height of the box so you can perform each set of exercises unbroken and with little rest during transitions.

Intermediate Option:

Complete as many rounds as possible in 20 minutes of:

10 push presses

10 kettlebell swings

10 box jumps

♀ 65-lb presses, 16-kg swings, 20-in box

♂ 95-lb presses, 24-kg swings, 24-in box

Beginner Option:

Complete as many rounds as possible in 20 minutes of:

10 push presses

10 kettlebell swings

10 box step-ups

♀ 45-lb presses, 8-kg swings, 12-in box

♂ 65-lb presses, 12-kg swings, 20-in box