Month: January 2025

Workout of the Day

3 rounds for time:
400 meter run
21 kettlebell swings
12 kipping pull ups

20 minute time cap

This is a classic benchmark workout, and we do variations of it every couple of weeks. You get to tackle the real thing today, so push the pace on the runs and hang onto large sets on the swings and pull ups. Experienced athletes might find the total volume to be on the lower side, and should consider doing the sport option today (4 rounds).

standard: 16/12 kg
rx: 24/16 kg
sport: 24/16 kg, 4 rounds
metcon: 3×3:00 on, 1:00 off

Workout of the Day

1 minute of burpees
1 minute of weighted step ups (one dumbbell)
1 minute of devil presses
1 minute of rest

Then 2 minutes of each
Then 3 minutes of each

This is about 20 minutes of tough work, so save some gas in the tank for the later rounds; half the work is in the 3 minute intervals. Pick a dumbbell weight that you’re comfortable snatching, but make sure that you can also consistently do step ups without getting wobbly on the box. Add up all of your reps at the end of the workout.

standard: 35/20 lb DB, 20/12 inch box
rx and sport: 50/35 lb DB, 24/20 inch box
metcon: 3:00 on, 1:00 off, 6:00 on, 3:00 off, 9:00 on

Skill

8 sets of 3 ring muscle ups transitions
Strict, with no dip out of the catch

Work with your coach to practice strict muscle up transition work, with no dip at the top. Take about a minute or two of rest between each set. Below is a list of strict transition drills from easiest to hardest.

Low ring transitions, feet on the floor
Low ring transitions, banded
High ring transitions, banded
High ring transitions, unassisted

Workout of the Day

6 rounds:
1 minute of overhead lunges
10 seconds of rest
1 minute of calories
10 seconds of rest

Use a very light weight on the overhead lunges; these are more about putting you in the overhead position to focus on balance and stability than they are about building strength. Make it your goal for this workout to move through the entire minute on every round of calories. No need to get off early with the built-in transition interval.

standard: 55/45
rx: 75/55
sport: 95/65
metcon: 12×1:00 on, 0:10 off

Skill

10 sets of 3 strict pull ups
Banded, unassisted, or weighted

Rest about a minute between sets

Try to bump up the difficulty just a little bit from last week’s 7 sets of 4. A great way to do this is to add a 2.5 pound or 5 pound plate to your body, whether you’re going banded, unassisted, or already had some weight on there.

Workout of the Day

7 rounds for time:
50 drag rope single unders
15 wall balls

15 minute time cap

This workout is a repeat from Tuesday, December 3rd. See if you can hang on to larger sets for more rounds on your wall balls! This is a great chance to push for a fair number of unbroken rounds if you’re comfortable with the movement. Modify the jump rope volume to something that you can finish in under 45 seconds every round.

standard: 12/8
rx: 20/14
sport: 20/14, unbroken wall balls
metcon: 7×1:00 on, 0:30 off

Skill

Tempo front squat
6 sets of 3 reps
3 second descent, 3 second hold at the bottom, fast up, 3 seconds between lifts

Target about 75% of your max

Focus on not getting a wind-up bounce to cheat out of the bottom of the squat; you should be totally motionless in the bottom position, and the first movement should be up out of it instead of doing a tiny drop down first to benefit from the rebound.

Workout of the Day

5 rounds:
1 minute of alternating dumbbell power snatches
30 seconds of toes to bar
1 minute of calories
30 seconds of rest

Choose a dumbbell weight that lets you hang on for 2 or 3 solid sets in each minute. Modify the range of motion on your toes to bar with the goal of hitting at least 4 or 5 reps every time you jump up to the bar. Push the pace on the machine, and do your best to get a bit of recovery in each 30 second rest interval.

standard: 35/20
rx and sport: 50/35
metcon: 5×2:30 on, 0:30 off

Skill

Every 45 seconds for 10 rounds:
Hang power clean
Power clean

Drop the bar from the top of the hang power clean every round, and practice a quick setup for the power clean off the floor. 45 seconds will feel pretty short, so plan your loading ahead of time and don’t expect to go as heavy as you would in a longer interval.

Workout of the Day

For time:
21-18-15-12-9-6-3
Hang power clean
Push up

16 minute time cap

Grab a relatively light weight for your hang power cleans today; none of the rounds should take more than two sets to complete. You should also scale the push ups to be slightly on the easier side so that you can keep moving through them, especially if you went hard on the ring dips yesterday. This workout has you doing a total of 84 reps of each movement, so keep that in mind when you’re choosing your difficulty.

standard: 65/45
rx: 95/65
sport: 115/85
metcon: 6×1:30 on, 0:30 off

Skill

10 sets of 3 strict ring dips
Banded, unassisted, or weighted

Rest about a minute between sets

Try to bump up the difficulty just a little bit from last week’s 7 sets of 4. A great way to do this is to add a 2.5 pound or 5 pound plate to your body, whether you’re going banded, unassisted, or already had some weight on there.

Workout of the Day

AMRAP in 15 minutes:
21 sit ups
15 box jumps
9 deadlifts

Load your bar to a weight that has you completing each round of 9 deadlifts in no more than 2 or 3 quick sets throughout the workout. If you scale properly, then none of the 3 movements should be a huge sticking point relative to the other two. Settle into a steady pace that you can sustain across the whole 15 minutes.

standard: 135/95 pound bar, 20/12 inch box
rx: 185/135 pound bar, 24/20 inch box
sport: 225/155 pound bar, 24/20 inch box
metcon: 5×2:00 on, 1:00 off

Workout of the Day

AMRAP in 24 minutes:
400 meter run
20 front rack lunges
10 strict pull ups

Use a front rack lunge weight that lets you finish the 20 reps in no more than 3 sets. Scale the strict pull ups to a difficulty that lets you do at least 2 or 3 at a time, even once you’re tired out in the later rounds.

standard: 65/45
rx: 95/65
sport: 115/85
metcon: 6×4:00 on, 2:00 off

Workout of the Day

3 rounds:
3 minutes of kettlebell swings
3 minutes of calories
3 minutes of “rest”

At the start of every 3 minute interval, including the “rest,” complete 12 burpees.

Choose a manageable kettlebell swing weight, and keep a steady pace on the calories. If burpees aren’t your favorite thing in the world, then they will likely be the main challenge in this workout; at 12 per interval, you’ll be doing a total of 108 today. Modify the burpee number so that you can finish them in a minute when you’re fresh, and no more than 90 seconds when you’re tired.

Add up all your swings and calories at the end of the workout.

standard: 9 burpees per interval, 16/12 kg
rx: 12 burpees per interval, 28/20 kg
sport: 15 burpees per interval, 32/24 kg
metcon: 3×6:00 on, 3:00 off

Skill

10 minutes of handstand practice

Work on your handstands for 10 minutes, and get feedback from your coach if you aren’t sure what to practice! Below is a list of handstand drills in roughly ascending order of difficulty. Have fun, and be safe!

Box shoulder stand
Wall walk to handstand hold
Handstand kick up against the wall
Crow stand
Cartwheel
Free standing handstand kick up to pirouette
Freestanding handstand walk
Handstand walk (figure 8 around 2 cones)
Freestanding handstand hold
Handstand walk (up ramp, down stairs)
Handstand walk (up stairs, down ramp)

Workout of the Day

AMRAP in 8 minutes:
12 alternating dumbbell hang squat cleans
30 double unders

This is a short workout, so push your set sizes, move efficiently, and practice quick transitions. You should be able to go unbroken on the hang squat cleans for at least the first couple of rounds. Experienced athletes should be aiming for all rounds unbroken with minimal transition time. Be sure to hit good range of motion on the squat cleans, especially as you stand up in the finish.

standard: 35/20 pound dumbbell
rx: 50/35 pound dumbbell
sport: 50/35 pound dumbbell, drag rope double unders
metcon: 8×0:45 on, 0:15 off