Main Site Daily WODs

Tuesday 220111

Barbara

5 rounds, each for time, of:

20 pull-ups

30 push-ups

40 sit-ups

50 squats

Rest precisely three minutes between rounds.

Post times to comments.

Compare to 201121.



Scaling:

This is a classic benchmark workout with the goal of staying relatively consistent each round. If unable to finish each movement in 3 sets or less, decrease the reps by 5-10 per movement.

Beginner Option:

3 rounds, each for time, of:

10 ring rows

15 push-ups

20 sit-ups

25 squats

Rest precisely three minutes between rounds.

Monday 220110

3 rounds for time of:

Row 500 meters

21 burpees

Run 400 meters

Post time to comments.

​​Compare to 121102.



Scaling:

Go hard and try to hold a steady pace throughout. Newer athletes can reduce the reps and distance in order to keep the time domain in the 15-18 minute range.

Beginner Option:

3 rounds for time of:

Row 350 meters

12 burpees

Run 200 meters

Sunday 220109

5 rounds for time of:

20 wall-ball shots

10 deadlifts

♀ 14-lb ball, 155-lb barbell

♂ 20-lb ball, 225-lb barbell

Post time to comments.

Compare to 200201.



Scaling:

This is a simple, but not easy, couplet. Choose a deadlift weight that you are able to complete an unbroken set of 10 when fresh.

Intermediate Option:

 5 rounds for time of:

20 wall-ball shots

10 deadlifts

♀ 14-lb ball, 135-lb barbell

♂ 20-lb ball, 185-lb barbell

Beginner Option:

3 rounds for time of:

20 wall-ball shots

10 deadlifts

♀ 6-lb ball, 55-lb barbell

♂ 10-lb ball, 75-lb barbell

Friday 220107

Push press 3-3-3-3-3-3-3 reps

Post loads to comments.

Compare to 180506.



Scaling:

Ideally, each set will be as heavy as possible for 3 reps, but newer athletes should start light and slowly add weight as they become comfortable.

Thursday 220106

3 rounds for time of:

100 double-unders

50 dumbbell snatches

25 pull-ups

♀ 35-lb DBs  ♂ 50-lb DBs

Post time to comments.



Scaling:

This workout will tax your shoulders. Be sure to warm up sufficiently, and choose a dumbbell load you can use to complete large, manageable sets without sacrificing technique.

Intermediate Option:

 3 rounds for time of:

75 double-unders

50 dumbbell snatches

25 pull-ups

♀ 25-lb DBs  ♂ 35-lb DBs

Beginner Option:

3 rounds for time of:

100 single-unders

25 dumbbell snatches

10 jumping pull-ups

♀ 10-lb DBs  ♂ 15-lb DBs

Wednesday 220105

27-21-15 reps for time of:

Back squats

Handstand push-ups

♀ 110 lb  ♂ 165 lb

Post time to comments.

Compare to 161020.



Scaling:

Reduce the load in order to complete the reps in 1-3 sets with minimal rest.

Intermediate Option:

 27-21-15 reps of:

Back squats

21-15-9 reps of:

Handstand push-ups

♀ 85 lb  ♂ 125 lb

Beginner Option:

21-15-9 reps for time of:

Back squats

Push-ups

♀ 35 lb  ♂ 45 lb

Monday 220103

Workout 11.3

Complete as many rounds and reps as possible in 5 minutes of:

Squat clean

Jerk

♀ 110 lb  ♂ 165 lb

Post reps completed to comments.

Compare to 210225.



Scaling:

Reduce the load to a weight you’re able to string some reps together when fresh. Newer athletes should focus on mechanics of the squat clean and jerk.

Intermediate Option:

 Complete as many rounds and reps as possible in 5 minutes of:

Squat clean

Jerk

♀ 85 lb  ♂ 125 lb

Beginner Option:

 Complete as many rounds and reps as possible in 5 minutes of:

Squat clean

Jerk

♀ 35 lb  ♂ 45 lb

Sunday 220102

Workout 20.2

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

♀ 35-lb DBs  ♂ 50-lb DBs

Post rounds completed to comments.

Compare to 191018.



Scaling:

Reduce the load and modify the movements in order to move at a consistent pace with minimal rest.

Intermediate Option:

 Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters
6 toes-to-bars

24 double-unders

♀ 25-lb DBs  ♂ 35-lb DBs

Beginner Option:

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 hanging knee raises

24 single-unders

♀ 10-lb DBs  ♂ 15-lb DBs

Saturday 220101

Workout 13.1

Proceed through the sequence below completing as many reps as possible in 17 minutes of:

40 burpees

30 snatches, weight 1

30 burpees

30 snatches, weight 2

20 burpees

30 snatches, weight 3

10 burpees

As many snatches as possible, weight 4

♀ 45 / 75 / 100 / 120-lb snatches

♂ 75 / 135 / 165 / 210-lb snatches

Post reps completed to comments.

Compare to 130307.



Scaling:

Beginner level athletes should spend time drilling the snatch and practice the movement with light weights.

Beginner Option:

Proceed through the sequence below completing as many reps as possible in 10 minutes of:

20 burpees

15 snatches, weight 1

15 burpees

15 snatches, weight 2

10 burpees

15 snatches, weight 3

5 burpees

As many snatches as possible, weight 4

♀ 22 / 35 / 45 / 55-lb snatches

♂ 35 / 45 / 55 / 65-lb snatches

Thursday 211230

4 rounds for time of:

Run 400 meters

30 hip extensions

Post time to comments.

Compare to 200612.



Scaling:

Today’s workout involves a relatively high volume of hip extensions on the glute-ham developer (GHD). If you are less familiar with the GHD, or you do not have the machine, modify the movement to a good morning or deadlift.

Intermediate Option:

 4 rounds for time of:

Run 400 meters

20 hip extensions

Beginner Option:

4 rounds for time of:

Run 200 meters

15 PVC good mornings