Main Site Daily WODs

Tuesday 230110

Abbate

For time:

Run 1 mile

21 clean and jerks

Run 800 meters

21 clean and jerks

Run 1 mile

♀ 105 lb ♂ 155 lb

Post time to comments.

Compare to 141019.



Scaling:

Reduce the loading on the barbell to string together sets of clean and jerk with solid mechanics. Additionally, reduce the running volume to keep this workout under 25 minutes.

Intermediate Option:

For time:

Run 1 mile

21 clean and jerks

Run 800 meters

21 clean and jerks

Run 1 mile

♀ 85 lb ♂ 125 lb

Beginner Option:

For time:

Run 800 meters

15 clean and jerks

Run 400 meters

15 clean and jerks

Run 800 meters

♀ 35 lb ♂ 45 lb

Monday 230109

30 muscle-ups for time

If you cannot do the muscle-ups, do 120 pull-ups and 120 dips.

Post time to comments.

Compare to 201202.



Scaling:

As noted, if you cannot do the muscle-ups, you may complete 120 pull-ups and 120 dips instead. If further modification is needed, try ring rows, banded pull-ups, banded dips, and watch “Pull-up Modification” for a seated variation.

Beginner Option:

For time:

60 assisted pull-ups

60 assisted dips

Sunday 230108

1 minute of dumbbell hang squat cleans

1 minute of burpees

1 minute of toes-to-bars

2 minutes of dumbbell hang squat cleans

2 minutes of burpees

2 minute of toes-to-bars

1 minute of dumbbell hang squat cleans

1 minute of burpees

1 minute of toes-to-bars

♀ 30-lb DBs ♂ 45-lb DBs

Post total reps completed to comments.

Compare to 160517.



Scaling:

Reduce the weight and choose modifications that allow you to keep working and avoid failure. There is no built-in rest in this workout. Strategize effectively to get the most work done across the 12-minute block.

Intermediate Option:

1 minute of dumbbell hang squat cleans

1 minute of burpees

1 minute of toes-to-bars

2 minutes of dumbbell hang squat cleans

2 minutes of burpees

2 minute of toes-to-bars

1 minute of dumbbell hang squat cleans

1 minute of burpees

1 minute of toes-to-bars

♀ 20-lb DBs ♂ 30-lb DBs

Beginner Option:

1 minute of dumbbell hang squat cleans

1 minute of burpees

1 minute of toes-to-bars

2 minutes of dumbbell hang squat cleans

2 minutes of burpees

2 minute of toes-to-bars

♀ 15-lb DBs ♂ 20-lb DBs

Friday 230106

Push press 3-3-3-3-3-3-3 reps

Post loads to comments.

Compare to 220107.

Scaling:

Ideally, each set will be as heavy as possible for 3 reps, but newer athletes should start light and slowly add weight as they become comfortable.

Thursday 230105

3 rounds:

800-m run

15 deadlifts

♀ 205 lb ♂ 315 lb

Post time to comments.

Scaling:

Reduce the weight on the deadlift to keep the rest and transitions short. Beginner-level athletes may need to reduce the overall volume on today’s workout.

Intermediate Option:

3 rounds:

800-m run

15 deadlifts

♀ 175 lb ♂ 255 lb

Beginner Option:

3 rounds:

400-m run

15 deadlifts

♀ 65 lb ♂ 95 lb

Wednesday 230104

Annie

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

Double-unders

Sit-ups

OR

Gymnasty Annie

For time:

50 double-unders

50 sit-ups

5 presses to handstand

40 double-unders

40 sit-ups

4 presses to handstand

30 double-unders

30 sit-ups

3 presses to handstand

20 double-unders

20 sit-ups

2 presses to handstand

10 double-unders

10 sit-ups

1 presses to handstand

Share your choice of workout and time in comments.

Scaling:

Gymnasty Annie is another new benchmark and involves a high-skill gymnastics piece: the straddle press to handstand. The original Annie workout is meant to be performed at high speed. Choose that option today if you have not yet performed this benchmark. Modify the double-unders if you are not yet proficient, and reduce the sit-up reps so each round is challenging but manageable.

Intermediate Option:

For time:

50 double-unders

50 sit-ups

5 assisted presses to handstand

40 double-unders

40 sit-ups

4 assisted presses to handstand

30 double-unders

30 sit-ups

3 assisted presses to handstand

20 double-unders

20 sit-ups

2 assisted presses to handstand

10 double-unders

10 sit-ups

1 assisted presses to handstand

Beginner Option:

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

Single-unders

Sit-ups

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