Main Site Daily WODs

Wednesday 220511

Complete as many rounds as possible in 12 minutes of:

1 L-sit rope climb

3 overhead squats

1 L-sit rope climb

6 overhead squats

1 L-sit rope climb

9 overhead squats

1 L-sit rope climb

12 overhead squats

Etc. adding 3 reps to the OHS each round.

Climb to 15 ft, starting from seated.

♀ 75 lb   ♂ 115 lb

Post rounds completed to comments.



Scaling:

If you are unable to complete an L-sit rope climb, modify the movement and challenge yourself in a pulling exercise.

Intermediate Option:

Complete as many rounds as possible in 12 minutes of:

1 Legless rope climb

3 overhead squats

1 Legless rope climb

6 overhead squats

1 Legless rope climb

9 overhead squats

1 Legless rope climb

12 overhead squats

Etc. adding 3 reps to the OHS each round.

Climb to 15 ft, starting from seated.

♀ 75 lb   ♂ 115 lb

Beginner Option:

Complete as many rounds as possible in 12 minutes of:

1 Rope climb, lying to standing + 1 pull with feet wrapped

3 overhead squats

1Rope climb, lying to standing + 1 pull with feet wrapped

6 overhead squats

1 Rope climb, lying to standing + 1 pull with feet wrapped

9 overhead squats

1 Rope climb, lying to standing + 1 pull with feet wrapped

12 overhead squats

Etc. adding 3 reps to the OHS each round.

♀ 22  lb   ♂ 35 lb

Tuesday 220510

Snatch 3-3-3-3-3 reps

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Compare to 170419.



Scaling:

Most athletes can perform this workout as written. Experienced athletes can go as heavy as possible, while newer athletes can use this workout as an opportunity to drill the snatch.

Monday 220509

Helen

3 rounds for time of:

Run 400 meters

21 kettlebell swings

12 pull-ups

♀ 16-kg KB ♂ 24-kg KB

Post time to comments.

Compare 210726.



Scaling:

This benchmark workout is an all-out sprint. The swings and pull-ups should be easy enough that you are still able to push the pace on the runs. Intermediate athletes can complete this as prescribed.

Beginner Option:

3 rounds for time of:

Run 200 meters

15 kettlebell swings

9 jumping pull-ups

Saturday 220507

Hope for Refugees

3 rounds of:

Shuttle runs, 8 m

Dumbbell snatches

Bike for calories

Dumbbell box step-ups

Strict burpees

This workout has the same format as Fight Gone Bad, working at each station for one minute then rotating. After completing all 5 stations, rest for 1 minute before starting the next round. One point is given for each rep, calorie biked, or shuttle-run length.

♀ 35-lb DB, 20-in box

♂ 50-lb DB, 24-in box

Use a single dumbbell for the snatches and step-ups. For the strict burpee, perform an honest push-up followed by an enthusiastic vertical jump.



Scaling:

Most athletes will be able to maintain the structure of this workout. Reduce the weight of the dumbbell for the snatch and the step-up.

Intermediate Option:

3 rounds of:

Shuttle runs, 8 m

Dumbbell snatches

Bike for calories

Dumbbell box step-ups

Strict burpees

♀ 25-lb DB

♂ 35-lb DB

Beginner Option:

3 rounds of:

Shuttle runs, 8 m

Dumbbell snatches

Bike for calories

Box step-ups

Burpees

♀ 15-lb DB

♂ 20-lb DB

Friday 220506

Clean and jerk 3-3-3-3-3 reps

Post loads to comments.

Compare to 210714.



Scaling:

Few athletes will need to scale this lifting day. Experienced athletes can go as heavy as possible, while newer athletes can use this workout as an opportunity to drill the movements. Both the clean and the jerk are technical lifts that should be practiced in the warm-up.

Thursday 220505

Complete as many rounds as possible in 15 minutes of:

12 hang squat cleans

15 ring dips

♀ 95 lb ♂ 135 lb

Post rounds completed to comments.



Scaling:

Reduce the load and modify the ring dips in order to move through this workout with minimal rest.

Intermediate Option:

Complete as many rounds as possible in 15 minutes of:

12 hang squat cleans

10 ring dips

♀ 75 lb ♂ 115 lb

Beginner Option:

Complete as many rounds as possible in 15 minutes of:

12 hang squat cleans

10 box dips

♀ 35 lb ♂ 45 lb

Tuesday 220503

5 rounds for time of:

Max-calorie row in 60 seconds

Turkish get-ups

♀ 25-lb TGU ♂ 50-lb TGU

Complete a total of 40 reps (or calories) each round. For example, if you row 25 calories, complete 15 Turkish get-ups that round. If you row 30 calories, complete 10 Turkish get-ups that round.

Post time to comments.

Compare to 201119.



Scaling:

Rowing hard on this workout rewards you with fewer reps of the Turkish get-up and likely a faster time. Push it on the row. Intermediate athletes can perform this workout as prescribed.

Beginner Option:

3 rounds for time of:

Max-calorie row in 60 seconds

Turkish get-ups

♀ 15-lb TGU ♂ 25-lb TGU

Complete a total of 30 reps (or calories) each round. For example, if you row 15 calories, complete 15 Turkish get-ups that round. If you row 20 calories, complete 10 Turkish get-ups that round.

Monday 220502

21-18-15-12-9-6-3 reps for time of:

Triple-unders

GHD sit-ups

Deadlifts

♀ 125-lb deadlifts

♂ 185-lb deadlifts

Post time to comments.

Compare to 200402.



Scaling:

If you are proficient in the double-under, practice the triple-under. If you are able to string reps of triple-unders together, perform that skill in today’s workout. Beginner-level athletes should reduce the volume on the GHD and the loading on the barbell.

Intermediate Option:

21-18-15-12-9-6-3 reps for time of:

3x double-unders (i.e., 63-54-45-36-27-18-9 reps)

GHD sit-ups

Deadlifts

♀ 125-lb deadlifts

♂ 185-lb deadlifts

Beginner Option:

18-15-12-9-6-3 reps for time of:

Single-unders

Sit-ups

Deadlifts

♀ 75-lb deadlifts

♂ 115-lb deadlifts

Sunday 220501

Hang power snatch 3-3-3-3-3 reps

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Compare to 180325.



Scaling:

The hang power snatch is a great way to simplify the full squat snatch and practice just the second and third pulls of the lift. All skill levels can complete this workout as written.

Friday 220429

Manion

7 rounds for time of:

Run 400 meters

29 back squats

♀ 95 lb ♂ 135 lb

Post time to comments.

Compare to 210429.



Scaling:

This Hero workout is long, with a high volume of running and squats. Reduce the reps and load to keep the workout under 40 minutes.

Intermediate Option:

5 rounds for time of:

Run 400 meters

29 back squats

♀ 75 lb ♂ 115 lb

Beginner Option:

4 rounds for time of:

Jog 400 meters

29 back squats

♀ 35 lb ♂ 45 lb