Main Site Daily WODs

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. … [Read more...] about Friday 220923

DT 5 rounds for time of: 12 deadlifts 9 hang power cleans 6 push jerks ♀ 105 lb ♂ 155 lb Post time to comments. Compare to 150616. Scaling: The rep scheme and moderate loading in this Hero workout allow it to be completed quickly and with only short breaks. Intermediate athletes can reduce the load or try it as prescribed. Beginner-level athletes should reduce the … [Read more...] about Thursday 220922

Kelly 5 rounds for time of: Run 400 meters 30 box jumps 30 wall-ball shots ♀ 20-in box, 14-lb ball ♂ 24-in box, 20-lb ball Post time to comments. Compare to 211001. Scaling: This benchmark workout is long and metabolically taxing. Choose distances, weights, heights and reps that keep you moving for 20-30 minutes. Intermediate Option: 4 rounds for time of: Run 400 … [Read more...] about Tuesday 220920

For max reps at each station: Tabata dumbbell shoulder presses Tabata weighted jumping lunges Tabata ring dips Tabata weighted walking lunges Tabata dumbbell push presses The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. There is no rest between stations. ♀ 25-lb DBs ♂ 35-lb DBs Post reps completed for each exercise to … [Read more...] about Monday 220919

6-5-4-3-2-1 reps for time of: Strict muscle-ups 1.5x bodyweight front squats Post time to comments. Scaling: This is a high-skill and heavy couplet. Beginner-level athletes can modify the muscle-up and reduce the load on the front squat. Intermediate Option: 6-5-4-3-2-1 reps for time of: Strict muscle-ups Bodyweight front squats Beginner Option: 6-5-4-3-2-1 reps for … [Read more...] about Sunday 220918

Deadlift 1-1-1-1-1-1-1 reps Post loads to comments. Compare to 210112. Scaling: Pick loads that allow you to attempt a PR in the later sets. If you are not comfortable performing very heavy deadlifts, add a few reps to each set and drill your mechanics, but try to expose yourself to a load that is relatively heavy for you. Beginner Option: Deadlift 3-3-3-2-2-1-1-1 reps … [Read more...] about Friday 220916

For time: 21 squat snatches 42-cal row 15 squat snatches 30-cal row 9 squat snatches 18-cal row ♀65 lb ♂ 95 lb Post time to comments. Scaling: The weight on the barbell should be light enough that you are able to complete the sets of snatches in few sets and with little rest. Intermediate athletes can perform this workout as prescribed. Beginner Option: For … [Read more...] about Thursday 220915

5 rounds for time of: 15 push jerks 12 chest-to-bar pull-ups 9 sumo deadlift high pulls ♀ 65 lb ♂ 95 lb Post time to comments. Scaling: Choose a weight on the barbell that is light enough to complete the sets unbroken in the beginning rounds. Modify the pull-up to complete the work with minimal rest. Intermediate Option: 5 rounds for time of: 15 push jerks 9 … [Read more...] about Wednesday 220914

Five 2-minute rounds of: 10 burpees 200-m sprint Max-rep burpees Rest 3 minutes between rounds. Post number of burpees completed after the sprint each round to comments. Compare to 180819. Scaling: Reduce the reps so the first set of burpees and the run take no more than 90 seconds. Each round should be an all-out sprint. Intermediate athletes can do this workout as … [Read more...] about Monday 220912

For time: 3-minute handstand hold 100 squats 50-meter handstand walk 100 squats 30 handstand push-ups Perform the handstand hold against a wall (with only the feet touching) and accumulate a total of 3 minutes before moving on to the squats. Post time to comments. Compare to 211019. Scaling: If you are not highly proficient with handstands, modify each movement to a point … [Read more...] about Sunday 220911