Main Site Daily WODs

Thursday 221215

For 30 minutes complete:

3 squat cleans on the odd minutes

12/15-calorie bike on the even minutes

♀ 155 lb ♂ 225 lb

Post results to comments.



Scaling:

Today’s workout is a physical and mental test. The weight on the cleans should be challenging for a set of 3. Quick singles are acceptable. Reduce the bike calories if you are unable to complete the first interval in 40 seconds or less.

Intermediate Option:

For 30 minutes complete:

3 squat cleans on the odd minutes

10/13-calorie bike on the even minutes

♀ 125 lb ♂ 185 lb

Beginner Option:

For 20 minutes complete:

3 squat cleans on the odd minutes

7/12-calorie bike on the even minutes

♀ 55 lb ♂ 75 lb

Tuesday 221213

5 rounds for max reps of:

¾ bodyweight shoulder presses

Pull-ups

Post reps for both exercises in all rounds.



Scaling:

This workout offers five max-effort attempts at each exercise, regardless of how you modify the movements. Choose something that will allow you to get 10+ reps of each, even as you fatigue. Give yourself ample rest time after the pull-ups before beginning the next round of presses so you recover enough to get another big set.

Intermediate Option:

5 rounds for max reps of:

1/2 bodyweight shoulder presses

Pull-ups

Beginner Option:

5 rounds for max reps of:

Empty barbell shoulder presses

Ring rows

Monday 221212

5 rounds for time of:

10 deadlifts

Run 200 meters

20 push-ups

♀ 185 lb ♂ 275 lb



Scaling:

Reduce the load on the barbell in order to complete 10 reps in 1-2 sets each round. Similarly, modify the push-ups in order to keep intensity high.

Intermediate Option:

5 rounds for time of:

10 deadlifts

Run 200 meters

15 push-ups

♀ 155 lb ♂ 225 lb

Beginner Option:

4 rounds for time of:

10 deadlifts

Run 200 meters

15 elevated push-ups

♀ 75 lb ♂ 115 lb

Sunday 221211

For time:

50 box jumps

50 jumping pull-ups

50 kettlebell swings

50 walking-lunge steps

50 knees-to-elbows

50 push presses

50 back extensions

50 wall-ball shots

50 burpees

50 double-unders

♀ 20-in box, 12-kg KB, 35-lb push press, 14-lb ball

♂ 24-in box, 16-kg KB, 45-lb push press, 20-lb ball

Post time to comments.

Compare to 181214.



Scaling:

A classic chipper of 500 reps, this longer workout is characterized by intermediate-level bodyweight movements and light loads that allow people to keep moving with limited rest. Newer athletes should reduce the volume and use movement modifications that ensure large sets and short rest breaks. Intermediate athletes can perform this workout as prescribed.

Beginner Option:

For time:

30 box jumps

30 jumping pull-ups

30 kettlebell swings

30 walking-lunge steps

30 hanging knee raises

30 push presses

30 back extensions

30 wall-ball shots

30 burpees

30 single-unders

♀ 16-in box, 8-kg KB, 22-lb push press, 8-lb ball

♂ 20-in box, 12-kg KB, 35-lb push press, 10-lb ball

Friday 221209

Run or row 5,000 meters for time

Post time to comments.

Compare to 221012 or 220802.



Scaling:

Experienced athletes should try for a PR on this benchmark effort. Look back at your PR to help determine an appropriate pace. Newer athletes should reduce the distance to complete the run or row in no more than 25 minutes.

Beginner Option:

Run or row 3,500 meters

Thursday 221208

Candy

5 rounds for time of:

20 pull-ups

40 push-ups

60 squats

OR

Maggie

5 rounds for time of:

20 handstand push-ups

40 pull-ups

60 single-leg squats, alternating legs

Share your choice of workout and time in the comments.

Compare to 200413.



Scaling:

Candy and Maggie are the less-frequently seen cousins of Cindy and Mary. Newer athletes should stick with variants of Candy and modify the movements and reps to limit muscular failure.

Intermediate Option:

4 rounds for time of:

20 pull-ups

40 push-ups

60 squats

OR

4 rounds for time of:

20 handstand push-ups

40 pull-ups

60 single-leg squats, alternating legs

Beginner Option:

4 rounds for time of:

10 jumping pull-ups

20 knee push-ups

30 squats

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

Post time to comments.

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

Post loads to comments.



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

Post time to comments.



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