Main Site Daily WODs

Saturday 221001

Complete as many rounds as possible in 12 minutes of:

7 muscle-ups

Bike 21 calories

Post rounds completed to comments.



Scaling:

If you do not yet have a muscle-up, spend time on the rings today. Drill pulling, pushing, and the transition for the muscle-up. Watch “Scaling the Muscle-Up” for tips.

Intermediate Option:

Complete as many rounds as possible in 12 minutes of:

4 muscle-ups

Bike 21 calories

Beginner Option:

Complete as many rounds as possible in 12 minutes of:

7 ring rows + 7 push-ups

Bike 21 calories

Friday 220930

For time:

200 double-unders

15 thrusters

100 double-unders

15 thrusters

200 double-unders

♀ 105 lb ♂ 155 lb

Post time to comments.



Scaling:

This couplet is metabolic and heavy. Choose a weight for the thruster that you can perform when gassed, but don’t expect to complete 15 reps unbroken. Newer athletes should reduce the number of double-unders as well.

Intermediate Option:

For time:

150 double-unders

15 thrusters

75 double-unders

15 thrusters

150 double-unders

♀ 95 lb ♂ 135 lb

Beginner Option:

For time:

200 single-unders

15 thrusters

100 single-unders

15 thrusters

200 single-unders

♀ 45 lb ♂ 65 lb

Wednesday 220928

Snatch 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 211015.



Scaling:

Focus on maintaining excellent technique for every set. The beginner should focus on mechanics instead of loading. If you have a previous max load for this movement, use this as an opportunity to attempt a new PR. For more experienced athletes, only increase the load if your technique is consistent.

Beginner Option:

Snatch 3-3-2-2-2-1-1 reps

Tuesday 220927

Cindy

Complete as many rounds as possible in 20 minutes of:

5 pull-ups

10 push-ups

15 squats

Post rounds completed to comments.

Compare to 210321.



Scaling:

Deconditioned athletes should reduce the duration and modify movements to work through each round at a consistent pace. Intermediate athletes can perform this benchmark workout as prescribed.

Beginner Option:

Complete as many rounds as possible in 12 minutes of:

3 ring rows

6 assisted push-ups

9 squats

Monday 220926

Complete as many rounds as possible in 12 minutes of:

50-ft handstand walk

25 GHD sit-ups

Post rounds completed to comments.



Scaling:

If you’re new to the GHD sit-up, reduce the overall volume by completing every other round with an AbMat or reduce the reps each round.

Intermediate Option:

Complete as many rounds as possible in 12 minutes of:

50-ft handstand walk

15 GHD sit-ups

Beginner Option:

Complete as many rounds as possible in 12 minutes of:

50-ft bear crawl

25 sit-ups

Saturday 220924

7 rounds for time of:

1 legless rope climb, 15 ft

10 burpees

Post time to comments.



Scaling:

The rope climb should be difficult, especially toward the later rounds, but not enough to completely stop you for long. Pick a modification that allows you to keep moving with short breaks.

Intermediate Option:

For time:

4 rounds of:

1 legless rope climb, 15 ft

10 burpees

Then, 3 rounds of:

1 rope climb, 15 ft

10 burpees

Beginner Option:

7 rounds for time of:

1 rope climb, lying to standing

7 burpees

Friday 220923

Back squat 5-5-5-5-5 reps

Post loads to comments.

Compare to 211110.



Scaling:

Experienced athletes should build to a heavy set of 5 and plan to go as heavy as possible across all sets. Newer athletes should start light, focus on mechanics, and slowly add weight as they are comfortable.

Thursday 220922

DT

5 rounds for time of:

12 deadlifts

9 hang power cleans

6 push jerks

♀ 105 lb ♂ 155 lb

Post time to comments.

Compare to 150616.



Scaling:

The rep scheme and moderate loading in this Hero workout allow it to be completed quickly and with only short breaks. Intermediate athletes can reduce the load or try it as prescribed. Beginner-level athletes should reduce the load.

Beginner Option:

5 rounds for time of:

12 deadlifts

9 hang power cleans

6 push jerks

♀ 35 lb ♂ 45 lb

Tuesday 220920

Kelly

5 rounds for time of:

Run 400 meters

30 box jumps

30 wall-ball shots

♀ 20-in box, 14-lb ball

♂ 24-in box, 20-lb ball

Post time to comments.

Compare to 211001.



Scaling:

This benchmark workout is long and metabolically taxing. Choose distances, weights, heights and reps that keep you moving for 20-30 minutes.

Intermediate Option:

4 rounds for time of:

Run 400 meters

30 box jumps

30 wall-ball shots

♀ 20-in box, 14-lb ball

♂ 24-in box, 20-lb ball

Beginner Option:

3 rounds for time of:

Run 400 meters

20 box step-ups

30 squats

Monday 220919

For max reps at each station:

Tabata dumbbell shoulder presses

Tabata weighted jumping lunges

Tabata ring dips

Tabata weighted walking lunges

Tabata dumbbell push presses

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. There is no rest between stations.

♀ 25-lb DBs   ♂ 35-lb DBs

Post reps completed for each exercise to comments.

Compare to 180615.



Scaling:

Choose dumbbells that are light enough you can work without hitting failure for the first few intervals. Modify the movements to something that allows you to get a large set of reps in the early intervals.

Intermediate Option:

For max reps at each station:

Tabata dumbbell shoulder presses

Tabata jumping lunges

Tabata jumping ring dips

Tabata walking lunges

Tabata dumbbell push presses

♀ 15-lb DBs

♂ 25-lb DBs

Beginner Option:

For max reps at each station:

Tabata dumbbell shoulder presses

Tabata walking lunges

Tabata assisted ring dips

Tabata walking lunges

Tabata dumbbell push presses

♀ 10-lb DBs

♂ 15-lb DBs