Main Site Daily WODs

Thursday 220428

For time:

10 wall walks

30 box jumps

30 strict knees-to-elbows

30 box jumps

30 strict toes-to-bars

30 box jumps

10 wall walks

♀ 20 in ♂ 24 in

Post time to comments.



Scaling:

If you are not proficient in the handstand, review the article “Handstands,” and practice the drills provided as well as the safety tips for bailing out. Reduce the range of motion on the wall walks to a distance you can comfortably support yourself in while inverted. For example, begin the movement in a plank with your feet touching the wall, walk your feet up the wall while keeping both hands on the ground, then walk your feet back to a plank.

Intermediate Option:

For time:

10 wall walks

30 box jumps

20 strict knees-to-elbows

30 box jumps

20 strict toes-to-bars

30 box jumps

10 wall walks

♀ 20 in ♂ 24 in

Beginner Option:

For time:

10 scaled wall walks

30 box jumps

30 hanging knee-raises

30 box jumps

30 hanging knee-raises

30 box jumps

10 scaled wall walks

♀ 12 in ♂ 18 in

Wednesday 220427

12-9-6 reps for time of:

Deadlifts

Bar muscle-ups

♀ 205 lb ♂ 315 lb

Post time to comments.

Compare to 200207.



Scaling:

This couplet is meant to be heavy and high skill. Reduce the load and modify the muscle-up to keep this one under 10 minutes. Elite athletes will be closer to 5 minutes or less.

Intermediate Option:

12-9-6 reps of:

Deadlifts

9-6-3 reps of:

Bar muscle-ups

♀ 185 lb ♂ 265 lb

Beginner Option:

12-9-6 reps for time of:

Deadlifts

Assisted strict pull-ups

♀ 95 lb ♂ 135 lb

Monday 220425

Complete as many rounds as possible in 12 minutes of:

10 burpees

25 double-unders

Post rounds completed to comments.

Compare to 130627.



Scaling:

If you’re new to the double-under, spend some time practicing during your warm-up. If you’re unable to string sets of double-unders together, perform single-unders for this workout so you can keep moving.

Beginner Option:

Complete as many rounds as possible in 7 minutes of:

7 burpees

25 single-unders

Sunday 220424

Overhead squat 5-5-3-3-3-1-1-1-1-1 reps

Then,

Row 2,000 m

Post OHS loads and row time to comments.



Scaling:

Most athletes should be able to do this workout as prescribed. Deconditioned athletes can row for total meters in 10 minutes.

Saturday 220423

2022 Age-Group Quarterfinal Workout 1

3 rounds for time of:

20 toes-to-bars

20 alternating dumbbell snatches

♀ 50-lb dumbbell ♂ 70-lb dumbbell

Scaling:

This workout is a sprint that top athletes will complete unbroken. Choose a dumbbell weight that is challenging but will not slow you down. Scale the toes-to-bars to something that can be completed in a single set in the first round but may need to be broken up in later rounds.

Intermediate Option:

3 rounds for time of:

20 toes-to-bars

20 alternating dumbbell snatches

♀ 35-lb dumbbell   ♂ 50-lb dumbbell

Beginner Option:

3 rounds for time of:

20 hanging knee-raises

20 alternating dumbbell snatches

♀ 15-lb dumbbell   ♂ 25-lb dumbbell

Thursday 220421

4 rounds for time of:

30 single-leg squats

15 sumo deadlift high pulls

♀ 75 lb  ♂ 115 lb

Post time to comments.



Scaling:

Watch “Pistol Variations” and practice proper technique in the single-leg squats. If you are unable to perform single-leg squats with your heel on the ground throughout the rep, modify the movement to a box, as seen in the video. Reduce the load on the SDHP.

Intermediate Option:

4 rounds for time of:

20 single-leg squats

15 sumo deadlift high pulls

♀ 75 lb  ♂ 115 lb

Beginner Option:

3 rounds for time of:

30 squats

15 sumo deadlift high pulls

♀ 26 lb KB ♂ 35 lb KB

Wednesday 220420

Bench press 5-5-3-3-3-1-1-1-1-1 reps

Then,

Run 1 mile

Post bench press loads and run time to comments.

Compare to 020827.



Scaling:

Most athletes should be able to do this workout as prescribed. Deconditioned athletes can walk or jog a mile.

Beginner Option:

Bench press 5-5-3-3-3-1-1-1-1-1 reps

Then,

Jog 1 mile

Tuesday 220419

Tommy V

For time:

21 thrusters

12 rope climbs, 15 ft

15 thrusters

9 rope climbs,15 ft

9 thrusters

6 rope climbs, 15 ft

♂ 75 lb  ♀ 115 lb

Post time to comments.

Compare to 160426.



Scaling:

This hero workout is a classic couplet of thrusters and a pull exercise. Beginner-level athletes should look back to their performance from a few months ago, on 220206, and choose a weight on the thruster that is slightly heavier. Reduce the reps or modify the pull exercise for the rope climb.

Intermediate Option:

For time:

21 thrusters

9 rope climbs, 15 ft

15 thrusters

6 rope climbs,15 ft

9 thrusters

3 rope climbs, 15 ft

♂ 75 lb  ♀ 115 lb

Beginner Option:

For time:

21 thrusters

12 rope climbs, lying to standing

15 thrusters

9 rope climbs, lying to standing

9 thrusters

6 rope climbs, lying to standing

♂ 45 lb  ♀ 65 lb

Sunday 220417

3 rounds for time of:

50-m lunge in AFSAP

1 burpee per lunge step taken

Post time to comments.

Compare to 191225.



Scaling:

Athletes with longer lunge steps will be rewarded with fewer burpees after each round. Newer athletes can reduce the distance.

Beginner Option:

3 rounds for time of:

25-m lunge in AFSAP

1 burpee per lunge step taken

Saturday 220416

For time:

21 deadlifts

21-m handstand walk

15 deadlifts

15-m handstand walk

9 deadlifts

9-m handstand walk

♀ 155 lb ♂ 225 lb

Post time to comments.

Compare to 131015.



Scaling:

Reduce the weight on the deadlift. If you are unable to hold a handstand, modify the handstand walk and spend that portion practicing by putting weight on your hands — i.e., plank hold, bear crawl, wall walk, or hold a weight overhead.

Intermediate Option:

For time:

21 deadlifts

15-m handstand walk

15 deadlifts

9-m handstand walk

9 deadlifts

6-m handstand walk

♀ 155 lb ♂ 225 lb

Beginner Option:

For time:

21 deadlifts

21-m overhead plate carry, 10 lb

15 deadlifts

15-m overhead plate carry, 10 lb

9 deadlifts

9-m overhead plate carry, 10 lb

♀ 75 lb ♂ 115 lb