Main Site Daily WODs

Wednesday 221005

Complete as many rounds as possible in 30 minutes of:

500-m row

3 rounds of Strict Cindy

1 round of Strict Cindy is 5 strict pull-ups, 10 push-ups, and 15 squats.

Post rounds completed to comments.

Compare to 200118.



Scaling:

If you are unable to perform 5 strict pull-ups in a row when fresh, modify the movement. If 3 rounds of Cindy takes you more than 5 minutes, consider reducing the number of rounds and returning to the rower sooner.

Beginner Option:

Complete as many rounds as possible in 20 minutes of:

500-m row

2 rounds of Modified Cindy

1 round of Modified Cindy is 5 ring rows, 10 elevated push-ups, and 15 squats.

Tuesday 221004

5 rounds for time of:

10 box jumps

10 inverted burpees

♀  30-in box ♂ 36-in box

Post time to comments.



Scaling:

In the inverted burpee, rock from a supine position on the floor to standing and then into a controlled handstand. If that is too difficult, move your body through a similar range of motion, from lying to standing to inverted on your hands. Jump to a box that is high for you.

Beginner Option:

3 rounds for time of:

10 box jumps

10 inverted burpees

♀  20-in box ♂ 24-in box

Sunday 221002

4 rounds for time of:

18 deadlifts

12 hang power cleans

9 push jerks

400-m run

♀ 75 lb ♂ 115 lb

Post time to comments.



Scaling:

Refer to your recent effort on DT on 220922. Use a lighter weight for today’s workout. Intermediate athletes do not need to scale this workout.

Beginner Option:

3 rounds for time of:

18 deadlifts

12 hang power cleans

9 push jerks

400-m run

♀ 35 lb ♂ 45 lb

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.