Main Site Daily WODs

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

Wednesday 220518

Push jerk 3-3-3-3-3 reps

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Compare to 210520.



Scaling:

Newer athletes may benefit from practicing progressions to understand the timing of the movement. For more instruction, review “The Power of Progression, Part 1: Push Jerk.” Ideally, each set will be as heavy as possible for 3 reps, but newer athletes should start light and slowly add weight as they are comfortable.

Beginner Option:

10 minutes of push jerk progression practice.

Push press 3-3-3-1-1

Tuesday 220517

7 rounds for max distance of:

Bike 1 minute

Rest 1 minute

Post bike type and total distance to comments.



Scaling:

These bike intervals include a 1-to-1 work-rest ratio. Push the intensity for each minute of work. Deconditioned athletes can reduce the number of rounds.

Beginner Option:

5 rounds for max distance of:
Bike 1 minute
Rest 1 minute

Sunday 220515

For time:

Row 500 meters

20 parallette handstand push-ups

Row 500 meters

20 strict handstand push-ups

Row 500 meters

20 kipping handstand push-ups

Post time to comments.

Compare to 201205.



Scaling:

Modify the pushing movements to something challenging that decreases in difficulty each round. Athletes of all levels should first develop strength in a strict handstand push-up before performing a kipping handstand push-up.

Intermediate Option:

For time:

Row 500 meters

15 parallette handstand push-ups

Row 500 meters

15 strict handstand push-ups

Row 500 meters

15 kipping handstand push-ups

Beginner Option:

For time:

Row 500 meters

15 dumbbell push-ups

Row 500 meters

15 dumbbell shoulder presses

Row 500 meters

15 dumbbell push presses