Main Site Daily WODs

Saturday 221022

Deadlift 3-3-3-3-3-3-3 reps

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Compare to 220409.



Scaling:

Most athletes can perform this workout as prescribed. Newer athletes should focus on maintaining sound mechanics rather than trying for max loads.

Friday 221021

4 rounds for time of:

400-m run

30 push presses

20 jumping chest-to-bar pull-ups

♀ 45 lb ♂ 65 lb

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Compare to 171206.



Scaling:

If you cannot run 400 m in 2:30 or less, consider reducing the distance. Select a load for the push presses that allows you to complete at least 15 consecutive reps during the warm-up. For the pull-ups, choose an option that allows you to complete each round during the workout in 3 sets or less. Intermediate athletes can do this workout as prescribed.

Beginner Option:

4 rounds for time of:

200-m run

20 push presses

10 jumping chest-to-bar pull-ups

♀ 22 lb ♂ 35 lb

Thursday 221020

5 rounds for time of:

10 dumbbell thrusters

100-yard farmers carry

♀ 35-lb DBs  ♂ 50-lb DBs

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Scaling:

Choose a dumbbell weight that allows you to complete 10 consecutive thrusters when fresh.

Intermediate Option:

 5 rounds for time of:

10 dumbbell thrusters

100-yard farmers carry

♀ 25-lb DBs  ♂ 35-lb DBs

Beginner Option:

3 rounds for time of:

10 dumbbell thrusters

100-yard farmers carry

♀ 10-lb DBs  ♂ 15-lb DBs

Tuesday 221018

Nate

Complete as many rounds as possible in 20 minutes of:

2 muscle-ups

4 handstand push-ups

8 kettlebell swings

♀ 1.5-pood kettlebell

♂ 2-pood kettlebell

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Compare to 211104.



Scaling:

This triplet contains several high-rep gymnastics movements at what will be a high volume for experienced athletes who perform many rounds. Modify the movements while trying to preserve their range of motion. Reduce the weight of the kettlebell swing. Aim to complete each set of reps unbroken.

Intermediate Option:

 Complete as many rounds as possible in 20 minutes of:

2 assisted muscle-ups

4 assisted handstand push-ups

8 kettlebell swings

♀ 1-pood kettlebell

♂ 1.5-pood kettlebell

Beginner Option:

Complete as many rounds as possible in 20 minutes of:

4 assisted pull-ups

4 assisted dips

8 kettlebell swings

♀ 12-kg kettlebell

♂ 16-kg kettlebell

Monday 221017

Back squat 2-2-2-2-2-2-2-2-2-2 reps

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Compare to 220127.



Scaling:

Athletes at all skill levels should perform doubles. Experienced athletes can go as heavy as possible, while newer athletes can use this workout as an opportunity to drill the movement.

Sunday 221016

For time:

20-cal. bike

20 clean and jerks

20-cal. bike

♀ 105 lb ♂ 165 lb

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Compare to 161212.



Scaling:

Reduce the load in order to complete the weightlifting portion of this workout with quick sets and minimal rest.

Intermediate Option:

For time:

20-cal. bike

20 clean and jerks

20-cal. bike

♀ 95 lb ♂ 135 lb

Beginner Option:

For time:

20-cal. bike

20 clean and jerks

20-cal. bike

♀ 35 lb ♂ 45 lb

Friday 221014

Hard Cindy

Complete as many rounds as possible in 20 minutes of:

5 weighted pull-ups

10 push-ups with feet on a box

15 squats holding a plate

♀ 25-lb pull-up, 24-in box, 35-lb plate

♂ 35-lb pull-up, 30-in box, 45-lb plate

Post rounds completed to comments.

Compare to 200218.



Scaling:

Today’s workout is a version of the benchmark workout Cindy. If you have not yet completed Cindy, start there. If you have a Cindy score, increase the difficulty of each movement in the triplet.

Intermediate Option:

Complete as many rounds as possible in 20 minutes of:

5 weighted pull-ups

10 push-ups with feet on a box

15 squats holding a plate

♀ 10-lb pull-up, 20-in box, 15-lb plate

♂ 15-lb pull-up, 24-in box, 25-lb plate

Beginner Option:

Complete as many rounds as possible in 20 minutes of:

5 assisted pull-ups

10 elevated push-ups with hands on a box

15 squats

Thursday 221013

Split jerk 1-1-1-1-1-1-1 reps

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Compare to 190930.



Scaling:

The split jerk allows most athletes to get more weight overhead than any other technique. Newer athletes should spend ample time drilling their mechanics prior to adding lots of weight.

Beginner Option:

Split jerk 3-3-3-2-2-2-1-1-1 reps

Wednesday 221012

Row 5,000 meters

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Compare to 220216.



Scaling:

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

Beginner Option:

Row 3,500 meters

Monday 221010

5 rounds for time of:

24 deadlifts

18 hang power cleans

12 push jerks

♀ 65 lb ♂ 95 lb

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Scaling:

Look back at your recent effort on DT from 220922 and workout 221002. Use a lighter weight for today’s workout. This is a high volume of lifting. Pick a load that allows you to complete an entire round unbroken when fresh. Beginner-level athletes can reduce the overall volume.

Intermediate Option:

4 rounds for time of:

24 deadlifts

18 hang power cleans

12 push jerks

♀ 55 lb ♂ 75 lb

Beginner Option:

3 rounds for time of:

24 deadlifts

18 hang power cleans

12 push jerks

♀ 22 lb ♂ 35 lb