Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Friday 171103
Complete as many rounds as possible in 20 minutes of:
20-cal. row
15 dips
10 Turkish get-ups, 50-lb. dumbbell
Thursday 210916
Complete as many rounds as possible in 20 minutes of:
20-cal. row
15 dips
10 dumbbell Turkish get-ups
♀ 35-lb. DB ♂ 50-lb. DB
Post rounds completed to comments.
Compare to 201231.
Scaling:
The Turkish get-up requires coordination, balance, flexibility and strength. If you are unfamiliar with the skill, reduce the load and move deliberately. Choose a dip modification that allows you to complete the reps in 1-3 sets.
Intermediate Option:
Complete as many rounds as possible in 20 minutes of:
20-cal. row
10 dips
10 dumbbell Turkish get-ups
♀ 25-lb. DB ♂ 35-lb. DB
Beginner Option:
Complete as many rounds as possible in 20 minutes of:
20-cal. row
15 assisted push-ups
10 dumbbell Turkish get-ups
♀ 10-lb. DB ♂ 15-lb. DB
Tuesday 220503
5 rounds for time of:
Max-calorie row in 60 seconds
Turkish get-ups
♀ 25-lb TGU ♂ 50-lb TGU
Complete a total of 40 reps (or calories) each round. For example, if you row 25 calories, complete 15 Turkish get-ups that round. If you row 30 calories, complete 10 Turkish get-ups that round.
Post time to comments.
Compare to 201119.
Scaling:
Rowing hard on this workout rewards you with fewer reps of the Turkish get-up and likely a faster time. Push it on the row. Intermediate athletes can perform this workout as prescribed.
Beginner Option:
3 rounds for time of:
Max-calorie row in 60 seconds
Turkish get-ups
♀ 15-lb TGU ♂ 25-lb TGU
Complete a total of 30 reps (or calories) each round. For example, if you row 15 calories, complete 15 Turkish get-ups that round. If you row 20 calories, complete 10 Turkish get-ups that round.
Tuesday 210504
3 rounds for time:
12 left-hand Turkish get-ups
12 right-hand Turkish get-ups
3 legless rope climbs, 15-ft. rope
♀ 35-lb. dumbbell
♂ 50-lb. dumbbell
Post time to comments.
Compare to 200515.
Scaling:
Choose a dumbbell weight that allows you to work diligently through the Turkish get-ups, completing the reps in 2-3 sets. Similarly, choose a rope climb modification that is challenging but allows you to keep moving.
Intermediate Option:
3 rounds for time:
12 left-hand Turkish get-ups
12 right-hand Turkish get-ups
3 rope climbs, 15-ft. rope
♀ 25-lb. dumbbell
♂ 35-lb. dumbbell
Beginner Option:
3 rounds for time:
6 left-hand Turkish get-ups
6 right-hand Turkish get-ups
3 rope climbs, lying to standing
♀ 5-lb. dumbbell
♂ 10-lb. dumbbell
Monday 230724
Complete as many rounds as possible in 5 minutes of:
12 front squats (♀ 85 lb ♂ 125 lb)
12-cal. bike
Rest 5 minutes
Complete as many rounds as possible in 5 minutes of:
9 front squats (♀ 105 lb ♂ 155 lb)
9-cal. bike
Scaling:
Reduce the loading on the front squats in order to complete the earlier sets without dropping the bar.
Intermediate Option:
Complete as many rounds as possible in 5 minutes of:
12 front squats (♀ 75 lb ♂ 115 lb)
12-cal. bike
Rest 5 minutes
Complete as many rounds as possible in 5 minutes of:
9 front squats (♀ 95 lb ♂ 135 lb)
9-cal. bike
Beginner Option:
Complete as many rounds as possible in 5 minutes of:
12 front squats (♀ 35 lb ♂ 45 lb)
12-cal. bike
Rest 5 minutes
Complete as many rounds as possible in 5 minutes of:
9 front squats (♀ 45 lb ♂ 65 lb)
9-cal. bike