Main Site Daily WODs

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

Friday 221028

Overhead squat 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 180628.



Scaling:

Heavy overhead squats challenge your strength while demanding solid mechanics and flexibility. Experienced athletes can go as heavy as possible, while newer athletes can add a few reps to each set and drill their mechanics.

Beginner Option:

Overhead squat 3-3-3-2-2-1-1-1 reps

Wednesday 221026

3 rounds for time of:

60-second handstand hold, freestanding

60-second L-sit

Run 800 meters

Post time to comments.



Scaling:

Use this workout as an opportunity to practice and improve technique in static positions. Choose modifications that allow you to accumulate 60 seconds in each hold with minimal rest.

Intermediate Option:

3 rounds for time of:

60-second handstand hold

60-second L-sit

800-m run

Beginner Option:

3 rounds for time of:

60-second plank hold

60-second L-sit drill: seated leg raises

400-m run

Tuesday 221025

21-15-9 reps for time of:

Push jerks

Chest-to-bar pull-ups

♀105 lb  ♂155 lb

Post time to comments.

Monday 221024

Complete as many rounds as possible in 10 minutes of:

15 medicine-ball cleans

10 toes-to-bars

♀ 14-lb ball ♂ 20-lb ball

Post rounds completed to comments.



Scaling:

Watch “The Medicine-Ball Clean” and be sure to hit the points of performance in the workout. If you are unable to string together 10 toes-to-bars, reduce the reps or modify the movement to keep moving with minimal rest.

Intermediate Option:

 Complete as many rounds as possible in 10 minutes of:

15 medicine-ball cleans

7 toes-to-bars

♀ 14-lb ball ♂ 20-lb ball

Beginner Option:

Complete as many rounds as possible in 10 minutes of:

15 medicine-ball cleans

10 hanging knee raises

♀ 6-lb ball ♂ 10-lb ball

Saturday 221022

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

Post loads to comments.

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

Post time to comments.

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

Post time to comments.



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

Post rounds completed to comments.
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