Main Site Daily WODs

Saturday 220129

For time:

Bike 3,000 meters

75 kettlebell swings

Row 1,000 meters

60 wall-ball shots

Run 800 meters

45 pull-ups

♀ 24-kg KB, 14-lb ball

♂ 32-kg KB, 20-lb ball

Post time to comments.

Compare to 130629.



Scaling:

Beginner-level athletes should reduce the overall volume of this workout. Intermediate athletes can do this workout as prescribed and complete as much work as possible in 25 minutes or less.

Beginner Option:

For time:

Bike 1,500 meters

40 kettlebell swings

Row 500 meters

30 wall-ball shots

Run 400 meters

20 assisted pull-ups

♀ 8-kg KB, 6-lb ball

♂ 12-kg KB, 10-lb ball

Thursday 220127

Back squat 2-2-2-2-2-2-2-2-2-2 reps

Post loads to comments.

Compare to 180625.



Scaling:

Athletes at all skill levels should perform doubles. Experienced athletes can go as heavy as possible, while newer athletes can use this workout as an opportunity to drill the movement.

Wednesday 220126

4 rounds of:

3 minutes of rowing

1 minute of muscle-ups

Post calories rowed and muscle-up reps completed to comments.

Compare to 150207.



Scaling:

Most athletes can maintain the structure of this workout. Modify the muscle-up to a pull and a push.

Beginner Option:

3 rounds of:

3 minutes of rowing

1 minute of 3 ring rows + 3 push-ups

Tuesday 220125

For time:

100 double-unders

21 front squats

21 push presses

100 double-unders

15 front squats

15 push presses

100 double-unders

9 front squats

9 push presses

♀ 75 lb. ♂ 115 lb.

Post time to comments.

Compare to 141010.



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 that you can keep moving.

Intermediate Option:

 For time:

75 double-unders

21 front squats

21 push presses

75 double-unders

15 front squats

15 push presses

75 double-unders

9 front squats

9 push presses

♀ 75 lb. ♂ 115 lb.

Beginner Option:

For time:

100 single-unders

21 front squats

21 push presses

100 single-unders

15 front squats

15 push presses

100 single-unders

9 front squats

9 push presses

♀ 22 lb. ♂ 35 lb.

Sunday 220123

4 rounds for time of:

Lunge 100 meters

Run 300 meters

Wear a 14/20-lb weight vest.

Post time to comments.

Compare to 161110



Scaling:

While most athletes can lunge and run, newer athletes should reduce the rounds and perform the workout without a weight vest.

Beginner Option:

2 rounds for time of:

Lunge 100 meters

Run 300 meters

Saturday 220122

Open Workout 15.4

Complete as many reps as possible in 8 minutes of:

3 handstand push-ups

3 cleans

6 handstand push-ups

3 cleans

9 handstand push-ups

3 cleans

12 handstand push-ups

6 cleans

15 handstand push-ups

6 cleans

18 handstand push-ups

6 cleans

21 handstand push-ups

9 cleans

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

♀ 125 lb  ♂ 185 lb

Post reps completed to comments
Compare to 170209.



Scaling:

The beginner should practice time in the inversion, either in a handstand, or holding an object overhead. Athletes of all levels should first develop the strength in a strict handstand push-up before performing a kipping handstand push-up.

Beginner Option:

Complete as many reps as possible in 8 minutes of:

3 push presses

3 cleans

6 push presses

3 cleans

9 push presses

3 cleans

12 push presses

6 cleans

15 push presses

6 cleans

18 push presses

6 cleans

21 push presses

Etc., adding 3 reps to the push press each round, and 3 reps to the clean every 3 rounds.

♀ 55-lb push press, 65-lb clean

♂ 75-lb push press, 95-lb clean

Friday 220121

5 rounds for time of:

21-cal row

12 burpee box jump-overs

1 legless rope climb

♀ 14-in box  ♂ 20-in box

Post time to comments.



Scaling:

Newer athletes should reduce the number of rounds and choose modifications that allow them to move consistently while maintaining high intensity.

Beginner Option:

3 rounds for time of:

15-cal row

9 burpee box jump overs

1 rope climb, lying to standing

♀ 6-in box  ♂ 12-in box

Wednesday 220119

Thruster/push press/push jerk/split jerk 1-1-1-1-1-1-1 reps.

A thruster followed by a push press followed by a push jerk followed by a split jerk without dropping the bar is one rep.

Post loads to comments.

Compare to 201109.



Scaling:

Spend time during the warm-up working on all 4 movements in the complex. Determine which movement is the most limiting and base loading off of that. The beginner should focus on mechanics instead of loading. Select a load that allows you to perform the complex with excellent mechanics. Use the same load for all 7 reps.

Tuesday 220118

50-35-20 reps for time of:

Wall balls

Pull-ups

♀ 14-lb ball to 9 ft

♂ 20-lb ball to 10 ft

Post time to comments.



Scaling:

Reduce the load and modify the movements in order to complete big sets throughout.

Beginner Option:

25-15-10 reps for time of:

Wall balls

Jumping pull-ups

♀ 6-lb ball

♂ 10-lb ball

Monday 220117

In 15 minutes, complete as much as possible of:

1 deadlift

50-m run

2 deadlifts

100-m run

3 deadlifts

150-m run

4 deadlifts

200-m run

Etc.

♀ 185 lb  ♂ 275 lb

Post total completed to comments.



Scaling:

Choose a load that is challenging but that you can complete unbroken for the first few rounds. As the reps and distances increase, plan on smaller sets with short breaks to maintain intensity for as long as possible.

Intermediate Option:

In 15 minutes, complete as much as possible of:

1 deadlift

50-m run

2 deadlifts

100-m run

3 deadlifts

150-m run

4 deadlifts

200-m run

Etc.

♀ 125 lb  ♂ 185 lb

Beginner Option:

In 10 minutes, complete as much as possible of:

1 deadlift

50-m run

2 deadlifts

100-m run

3 deadlifts

150-m run

4 deadlifts

200-m run

Etc.

♀ 75 lb  ♂ 115 lb