Main Site Daily WODs

Tuesday 220531

Deadlift 5-5-3-3-3-1-1-1-1 reps

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Compare to 190912.



Scaling:

The descending rep scheme for this heavy day makes it appropriate for all skill levels. The early sets offer ample practice time with the deadlift before weight is added for the smaller sets.

Monday 220530

Hero workout of your choice.

Review the list of 203 heroes and honor one with an all-out effort.

Post choice of workout and result to comments.

Compare to 210531.

Scaling:

Most Hero workouts are meant to be extremely grueling, arduous, and mentally challenging. Many contain a very high volume of reps. Reduce the work to a level that is attainable yet still challenging.

Sunday 220529

5 rounds for time of:

Swim 200 meters

Rest 2 minutes

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Compare to 180331.



Scaling:

Try your best to find a pool and get in the water. If it takes you more than four minutes to swim 200 meters, reduce the distance. If you are unable to find a pool, try this interval with running, biking, rowing, SkiErg, etc.

Intermediate Option:

5 rounds for time of:

Swim 150 meters

Rest 2 minutes

Beginner Option:

5 rounds for time of:

Swim 100 meters

Rest 2 minutes

Friday 220527

Back thruster 1-1-1-1-1-1-1 reps

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Scaling:

Most athletes can perform this workout as prescribed. Experienced athletes can go as heavy as possible, while newer athletes can use this workout as an opportunity to drill the standard thruster from the front rack.

Beginner Option:

Thruster 5-5-3-3-3-1-1-1 reps

Thursday 220526

For time:

Row 1,000 meters

Then, 5 rounds of:

20 back extensions

16 GHD sit-ups

Then, row 1,000 meters

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Compare to 160102.



Scaling:

Beginner-level athletes can use the warm-up to allow for controlled exposure to the GHD machine, but choose AbMat sit-ups for the workout. Intermediate athletes can reduce the volume on the GHD.

Intermediate Option:

For time:

Row 1,000 meters

Then, 4 rounds of:

20 back extensions

16 GHD sit-ups

Then, row 1,000 meters

Beginner Option:

For time:

Row 500 meters

Then, 3 rounds of:

15 back extensions

6 GHD sit-ups, to parallel

10 sit-ups

Then, row 500 meters

Wednesday 220525

Five 2.5-minute rounds of:

Run 400 meters

Max-rep overhead squats

♀ 65 lb ♂ 95 lb

There is no rest between rounds.

Post total number of overhead squats completed each round to comments.



Scaling:

If you cannot maintain sub 2-minute 400-m runs, shorten the distance for each round. Intermediate athletes can do this workout as prescribed.

Beginner Option:

Three 2.5-minute rounds of:

Run 300 meters

Max-rep overhead squats

♀ 35 lb ♂ 45 lb

Monday 220523

Complete as many rounds as possible in 12 minutes of:

3 weighted pull-ups

6 push-ups on dumbbells

9 dumbbell squats

♀ 25-lb DBs, use one for pull-ups

♂ 35-lb DBs, use one for pull-ups

Post rounds completed to comments.

Compare to 191105.



Scaling:

Reduce the weight in order to complete each exercise with minimal rest or transition time.

Intermediate Option:

Complete as many rounds as possible in 12 minutes of:

3 weighted pull-ups

6 push-ups on dumbbells

9 dumbbell squats

♀ 15-lb DBs, use one for pull-ups

♂ 25-lb DBs, use one for pull-ups

Beginner Option:

Complete as many rounds as possible in 12 minutes of:

3 ring rows

6 push-ups

9 dumbbell squats

♀ 10-lb DBs

♂ 20-lb DBs

Sunday 220522

Semifinal Event 2

Make 3 attempts, for load, of:

3 cleans + 2 front squats + 1 jerk

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Scaling:

This heavy day is a barbell complex. Newer athletes should spend time drilling the mechanics of each movement, start light, and slowly add weight as they become comfortable.

Saturday 220521

Semifinals Event 1

10 rounds for time of:

1 legless 15-ft rope climb

Run 170 ft

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Compare to 140504 (similar).



Scaling:

If you are unable to perform a legless rope climb, use the wrapping technique to complete this workout.

Intermediate Option:

10 rounds for time of:

1 legless 15-ft rope climb

Run 170 ft

*11-minute time cap.

Beginner Option:

7 rounds for time of:

1 rope climb, lying to standing

Run 170 ft

Thursday 220519

5 rounds for time of:

15 sumo deadlift high pulls

15 thrusters

♀ 65 lb   ♂ 95 lb

Post time to comments.

Compare to 070925.



Scaling:

Today we have a pull and a push at light weight, high volume. Choose a weight on the barbell that allows you to move the weight quickly with solid mechanics.

Beginner Option:

3 rounds for time of:

15 sumo deadlift high pulls

15 thrusters

♀ 22 lb   ♂ 35 lb