Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Friday 211112
Every 4 minutes for 7 rounds:
200-m sprint
Post each sprint time to comments.
Scaling:
Each round should be an all out effort with plenty of time to recovery between sprints. Beginners can reduce the total number of rounds.Beginner Option:
Every 4 minutes for 4 rounds:
200-m run
Mayhem Daily Wod - 211014
MAC:
Warm-Up:/div>
30 Sec Sprint at Max Effort,/div>
25 Sec Sprint at Max Effort,/div>
20 Sec Sprint at Max Effort,/div>
15 Sec Sprint at Max Effort,/div>
Rest: Full recovery (~3min) between sets./div>
Main Workout (after full recovery):/div>
60 Sec at Max Effort./div>
*Record 60 Sec total calories./div>
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Saturday 230422
10 rounds with a 2-minute rest in between, of any (or any combination) of:
Swim 100 meters
OR
Run 400 meters
OR
Row 500 meters
OR
Bike 1000 meters
Post your choice of exercises and times of each round to comments.
Compare to 130830.
Scaling:
Pick your poison. Today’s metabolic conditioning workout provides an opportunity for you to work on your weakness. Two minutes between efforts is plenty of time to recover in order to attack each sprint at 85-95% effort. Beginners can reduce the overall volume.
Beginner Option:
5 rounds with a 2-minute rest in between, of any (or any combination) of:
Swim 100 meters
OR
Run 400 meters
OR
Row 500 meters
OR
Bike 1000 meters
Friday 231208
Meet Guest Programmer – Michele Letendre: Dec. 4-17, 2023.
Every 6 minutes for 3 sets complete:
21-15-9 reps
Echo-bike calories
Kettlebell goblet squats
♀ 24 kg
♂ 32 kg
Post your total time of all 3 sets combined to comments.
Goal: Get comfortable with the burn and increase your threshold as a result. Aim for 4-5 minutes to complete each set.
To be successful in this workout, aim for high intensity with some level of consistency in all three intervals. This will be difficult but a little bit of discipline goes a long way. High intensity is the goal but not maximal intensity. Keep some in the tank and give it everything you’ve got on the last one.
Equipment matters — the effort on the Assault or Echo bike will change the stimulus of this workout when compared to a bike erg.
More experienced athletes can work closer to their thresholds with less rest than beginner athletes. Beginner athletes should finish BEFORE advanced athletes without exceeding their capacities. This means a beginner athlete should have a LOWER RPE (Rate of Perceived Exertion) than an advanced athlete in the first intervals since beginners will not have their recovery capacities as high and trained as the more advanced athlete.
I tested this workout and found that it was possible to keep the pace up so long as I didn’t push the squats. I was using a bike erg and was faced with the realization that the 21 and 21 took almost half the time, but staying composed allowed me to hit the goal and finish as hard as I could on the last interval.
Scaling:
Intermediate option:
Every 6 minutes for 3 sets complete:
18-15-9 reps
Echo-bike calories
Kettlebell goblet squats
♀ 16 kg
♂ 24 kg
Aim to complete the work around the 4-minute mark to allow for enough rest to repeat the next interval at high intensity.
Beginner option:
Every 6 minutes for 3 sets complete:
12-9-6 reps
Echo-bike calories
Air squats
Beginners will be pushed out of their comfort zone with the level of intensity we want to achieve. Aim to complete the work in 4 minutes to get 2 minutes of rest.
Resources:
The Air Squat
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For Time
200 meter Sprint
51 Pull-Ups
200 meter Sprint
51 Air Squats
200 meter Sprint
51 Push-Ups
200 meter Sprint
51 Box Jumps (24/20 in)
200 meter Sprint
51 Dips
200 meter Sprint
51 Sit-Ups
200 meter Sprint
51 Burpees
200 meter Sprint
Wear a Weight Vest (20/14 lb)