Main Site Daily WODs

For time: 1,600-meter run Rest 3 minutes 800-meter run Rest 2 minutes 400-meter run Rest 1 minute 200-meter run Post time to comments. Compare to similar 191107. Stimulus and Strategy: Try to hit each of today’s running intervals as quickly as your capacity will allow. Today is a day when most athletes can tackle the effort as prescribed. If you are alone, have a goal in … [Read more...] about Monday 250113

Complete as many rounds and reps as possible in 12 minutes of: 5 pull-ups 10 knees-to-elbows 15 goblet squats ♀ 35-lb kettlebell ♂ 53-lb kettlebell Post total reps to comments. Stimulus and Strategy: Today’s workout has a rep scheme like you would find in the benchmark Cindy. However, in this effort, you don’t have the upper-body pressing movement. Instead, we have a … [Read more...] about Saturday 250111

Hoover 8 rounds for time of: 400-meter run 15 burpee box jump-overs 10-calorie bike 6 alternating dumbbell snatches ♀ 20-inch box and 50-lb dumbbell ♂ 24-inch box and 75-lb dumbbell Post time to comments. Staff Sgt.Taylor Hoover, 31, of the United States Marine Corps., died Aug. 26, 2021, by a suicide bomber who detonated explosives at Abbey Gate in Kabul, Afghanistan. … [Read more...] about Friday 250110

For time: 30 ring muscle-ups Compare to 230109. Post time to comments. Stimulus and Strategy: Today’s workout is a classic benchmark. If you have completed this workout before, check your last time and use that information to help you attack today’s effort. In most cases, this workout should take 10 minutes or less. However, if you have been practicing and accumulating … [Read more...] about Wednesday 250108

5 rounds for time of: 12 push jerks 12 back squats ♀ 95 lb ♂ 135 lb Post time to comments. Stimulus and Strategy: Today’s workout is just you and the barbell. The loading should feel moderate and allow you to perform at least 2 of the 5 rounds unbroken. A short break between movements is totally fine, but some athletes may be able to finish the last push jerk, lower the bar … [Read more...] about Tuesday 250107

For time: Accumulate 6 minutes of a pull-up bar dead-hang hold Each time you drop from the bar, complete 100 double-unders and 30 V-ups. Post time to comments. Stimulus and Strategy: Today’s workout is a test of your mental fortitude and your ability to drown out the negative thoughts in your mind. The goal is to finish in 20 minutes or less. To help you complete this, you … [Read more...] about Monday 250106

Complete as many rounds and reps as possible in 20 minutes of: 15 box jumps 12 kettlebell swings 9 ring dips ♀ 20-inch box and 53-lb kettlebell ♂ 24-inch box and 70-lb kettlebell Post total rounds and reps to comments. Stimulus and Strategy: Today, the goal is to keep moving for the entire workout. Choose movements that allow you to complete each round in 3 minutes or less. … [Read more...] about Saturday 250104

For time: 1,600-meter run 300-foot handstand walk 24 power snatches ♀ 125 lb ♂ 185 lb Post time to comments. Stimulus and Strategy: Today’s workout is a longer-duration chipper. All athletes should aim to complete this effort in 20 minutes or less. The loading of the barbell is meant to be moderately heavy. This means for most, singles will be the most effective way to get … [Read more...] about Friday 250103

21-15-9 reps for time of: Front squats Chest-to-bar pull-ups ♀ 145 lb ♂ 205 lb Post time to comments. Stimulus and Strategy: Today’s workout is a moderate-to-heavy sprint effort. While this workout does have Fran vibes, expect it to be a bit more challenging. Use a weight and volume for the front squats that allow you to complete the reps in 3 sets or less. For example, … [Read more...] about Wednesday 250101

For max reps: Tabata dumbbell box step-ups Rest 1 minute Tabata GHD sit-ups Rest 1 minute Tabata push presses Rest 1 minute Tabata bar-facing burpees The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. ♀ 20-lb dumbbells, 20-inch box, and 65-lb barbell ♂ 35-lb dumbbells, 24-inch box, and 95-lb barbell Post total calories/reps for each … [Read more...] about Tuesday 241231