Month: February 2025

Workout of the Day

For time:
1,000 meter run
50 box jumps
50 devil presses
50 box jumps
1,000 meter run

25 minute time cap

Sorry about last Sunday’s sit up fest! That workout had the wrong rep scheme, and ended up being too short and too overloaded with sit ups because of the error. Today’s workout has neither of those problems; it will not be short, and there are no sit ups.

There are lots of devil presses though, so scale your dumbbell to a weight you’re comfortable working with for a large grind of a set. Stay safe and focused on the box jumps, and try not to slow down too much on the second run.

standard: 20/12 inch box, 35/20 pound dumbbell
rx and sport: 24/20 inch box, 50/35 pound dumbbell
metcon: 4×4:00 on, 1:00 off

Workout of the Day

5 rounds, 3 minutes on, 1 minute off:
400 meter run
10 push jerks
Max front squats in remaining time

Use a barbell weight that lets you complete your 10 push jerks in one or two sets, leaving you with at least 30 seconds on the front squats. If you don’t think you’ll have any time for front squats, consider shortening the run to 300 meters.

standard: 85/55
rx: 115/85
sport: 135/95
metcon: 5×3:00 on, 1:00 off

Skill

Every 90 seconds for 8 rounds:
2-3 high ring kipping swings, immediately into
2-3 low ring muscle ups transitions (no dip)

If you’re feeling confident and your coach agrees that you can safely attempt it, then go for a muscle up on rounds 3, 6, and 8. Stick with only these 3 rounds even if you have muscle ups so that you can get extra practice on the fundamental drills, especially the transition work.

If you aren’t up for the high rings and transitions, then instead do:
Every 90 seconds for 8 rounds:
8 ring rows immediately into 8 push ups

Workout of the Day

AMRAP in 10 minutes:
15 hang power snatches
10 lateral burpees
30 double unders
10 lateral burpees

Use a light enough barbell that your hang power snatches never take more than 3 quick sets to complete. Modify the volume and difficulty of the double unders so that you can finish them in about 45 seconds or less. Settle into a steady pace on the burpees.

standard: 45/35
rx: 75/55
sport: 95/65
metcon: 5×1:30 on, 0:30 off

Skill

10 sets of 3 strict pull ups
Banded/weighted

Rest about a minute between sets

Make one last jump in weight over last week’s 7×4

Workout of the Day

4 rounds:
1 minute of power cleans
1 minute of strict ring dips
1 minute of calories
1 minute of rest

Go with a power clean weight heavy enough that you’re doing steady singles for the whole workout. Scale the ring dip difficulty by using a band or assisting with your feet so that you can hang on to sets of 3-4 through most of each interval. Add up all of your reps at the end of the workout.

standard: 105/75
rx: 155/105
sport: 185/135
metcon: 4×3:00 on, 1:00 off

Skill

6 sets of front squat:
1 tempo plus 3 regular
Tempo: 3 second descent, hold for 3 at the bottom, fast up, 3 seconds before the next rep
Target ~80%

Each set starts with just one tempo rep, so be dilligent about keeping to that tempo throughout the lift. Wrap up with 3 regular reps, and push the pace a little higher than you worked at two weeks ago on the 6 sets of 2/2. Avoid a little bounce out of your hold at the bottom position of the squat.

Workout of the Day

AMRAP in 12 minutes:
20 weighted step ups (single dumbbell)
16 dumbbell push jerks (single dumbbell)
12 toes to bar

Scale your range of motion on the toes to bar so that each round of 12 takes 2-3 quick sets. Focus on your limiting factor (step ups or push jerks) when choosing your dumbbell weight. Neither movement should turn into a grind at any point. Switch hands whenever you want on the push jerks, but get the same amount of work in on both sides.

standard: 20/12 inch box, 35/20 pound dumbbell
rx and sport: 24/20 inch box, 50/35 pound dumbbell
metcon: 4×2:00 on, 1:00 off

Skill

Every 45 seconds for 10 rounds:
3 lateral burpees
1 power snatch

We’re hitting a similar pattern of burpees and lifting to last Tuesday’s, but we’re dropping 25% off both the burpee count and the interval time. This will be a tighter turnaround, so keep it light and stay focused on your speed and transitions.

Workout of the Day

5 rounds for time:
15 deadlifts
100 drag rope single unders

15 minute time cap

Pick a moderate weight on your deadlift for this workout; it shouldn’t be the heaviest or the lightest working weight on a deadlift, and you should be able to finish each round in 2 or 3 quick sets without and loss of form across all 5 rounds.

standard: 135/95
rx: 185/135
sport: 205/145
metcon: 5×1:40 on, 0:20 off

Skill

10 sets of 3 strict ring dips
Banded/weighted

Rest about a minute between sets

Make one last jump in weight over last week’s 7×4

Workout of the Day

4 rounds
2 minute to complete 20/15 calories, then max wall balls in the remaining time
2 minute rest

Push the pace on the machine to buy yourself some wall ball time, and then hang on to aggressive set sizes; you get a full 2 minutes of rest between each work interval, so go hard when you’re moving. Add up all of your wall balls at the end of the workout.

standard: 12/8
rx and sport: 20/14
metcon: 4×2:00 on, 2:00 off

Workout of the Day

For time:
24 unweighted lunges
24 front rack lunges
24 overhead lunges
24 front rack lunges
24 unweighted lunges

Between each set of lunges, complete 40 sit ups

24 minute time cap

Grab a very light barbell and use it for both the front rack and the overhead lunges. You should be able to finish every round of lunges in no more than 3 sets. Find a steady and efficient cadence; there are over 200 lunge reps in this workout, so don’t blow yourself up early.

standard: 35/15
rx: 45/35
sport: 75/55
metcon: 3×5:00 on, 2:00 off