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WOD Friday 06-10-2022

Complete as many rounds as possible in 20 minutes of:

30-second handstand hold
30-second squat hold
30-second L-sit hold
30-second chin-over-bar hold

Post rounds completed to comments.
Compare to 131215.


Scaling:
Most athletes can maintain the structure of this workout. Choose static hold modifications that allow you to hold for 30 seconds straight. Rest as needed between movements and sets.

Intermediate Option:
Complete as many rounds as possible in 20 minutes of:
30-second handstand hold
30-second squat hold
30-second L-sit hold, knees bent
30-second chin-over-bar hold

Beginner Option:
Complete as many rounds as possible in 20 minutes of:
30-second plank hold
30-second squat hold
30-second hollow body hold
30-second dead hang hold

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WOD Thursday 06-09-2022

Back squat 10-8-6-4-2 reps
Shoulder press 10-8-6-4-2 reps
Deadlift 10-8-6-4-2 reps

Post loads to comments.
Compare to 211018.


Scaling:
Ideally, each set will be as heavy as possible, but newer athletes should start light and add weight as they are comfortable. Experienced athletes can establish a goal weight for the final set of each movement. Work backward to help guide the load choice for the initial sets. Spend at least 10-15 minutes warming up to the working load for the first set. If at any point your mechanics begin to deteriorate, decrease the load.

Beginner Option:
Back squat 8-8-8 reps
Shoulder press 8-8-8 reps
Deadlift 8-8-8 reps

WOD Wednesday 06-08-2022

5 rounds for time of:

60 double-unders
15 chest-to-bar pull-ups

Post time to comments.


Scaling:
If you’re unable to complete 60 double-unders in 1 minute or less, reduce the reps. Similarly, modify the pulling exercise or reduce the reps if you’re unable to complete 15 in 1 minute or less.

Intermediate Option:
5 rounds for time of:
60 double-unders
10 chest-to-bar pull-ups

Beginner Option:
3 rounds for time of:
60 single-unders
15 banded chest-to-bar pull-ups

WOD Tuesday 06-07-2022

50-40-30-20-10 reps for time of:

Push-ups
Single-leg squats

Post time to comments.


Scaling:
Read “The Lowly Push-Up Revisited,” and determine if you should modify the movement or reduce the reps.

Intermediate Option:
40-30-20-10 reps for time of:
Push-ups
Single-leg squats

Beginner Option:
20-15-10 reps for time of:
Slow eccentric push-ups
Squats

WOD Monday 06-06-2022

For time:

Row 2,000 meters
21 cleans
15 thrusters
Row 1,000 meters
15 cleans
12 thrusters
Row 500 meters
9 cleans
9 thrusters

♀ 95 lb ♂ 135 lb

Post time to comments.
Compare to 190602.


Scaling:
Reduce the weight on the barbell in order to move through this workout with solid mechanics.

Beginner Option:
For time:
Row 1,000 meters
15 cleans
12 thrusters
Row 500 meters
12 cleans
9 thrusters
Row 250 meters
9 cleans
6 thrusters

♀ 35 lb ♂ 45 lb

WOD Friday 06-03-2022

For time:

30 strict muscle-ups

Post time to comments.
Compare to 210924.


Scaling:
Reduce the difficulty so you can perform multiple reps unbroken when fresh but not necessarily attempt to string sets together for the entire workout. Ideally, complete all reps in 15 minutes or less. All athletes should choose modifications that work both pulling and pushing strength.

Intermediate Option:
Complete as many reps as possible in 15 minutes:
Strict muscle-ups

Beginner Option:
10 rounds for time:
3 ring rows
3 push-ups

WOD Thursday 06-02-2022

3 rounds for time of:

30 dumbbell hang squat snatches
30 GHD sit-ups

♀ 25-lb DB ♂ 35-lb DB

Post time to comments.


Scaling:
This workout is demanding on your midline. Choose a weight on the hang squat snatches that allows you to keep your heels down in the overhead squat.

Intermediate Option:
3 rounds for time of:
30 dumbbell hang squat snatches
30 GHD sit-ups

♀ 20-lb DB ♂ 30-lb DB

Beginner Option:
3 rounds for time of:
16 dumbbell hang squat snatches
16 sit-ups

♀ 10-lb DB ♂ 15-lb DB