Find your fittest self
Skill
Every 5 minutes for 3 rounds:
800 m run, row, or ski, or 2,000 m bike
Pick a distance that lets you rest for about a minute at the end of each effort. Post all 3 times to SugarWOD.
Workout of the Day
AMRAP in 12 minutes:
40 double unders
20 kettlebell swings
10 goblet lunges
Pick a kettlebell that lets you finish the swings in no more than two or three sets each round.
standard: 20/12
rx: 28/20
sport: 32/24
metcon: 4×2:00 on, 1:00 off
Skill
Every 45 seconds for 10 rounds:
One power clean and push jerk
We’re knocking out a quick lifting interval prior to the long workout today. Use this as a chance to get above your working weight for the AMRAP and get a sense of how heavy you want to be going. Feel free to split jerk if the push jerk is sketchy for you, but otherwise try working on the push jerk; it’s simpler and faster in a conditioning context.
Workout of the Day
AMRAP in 20 minutes:
200 m run
10 lateral burpees
5 clean and jerks
You should be completing your clean and jerks as either smooth singles or small sets. The rounds are short, but the workout is not, so pace yourself wisely.
standard: 75/55, run/row/ski 200 or bike 500
rx: 115/85, run
sport: 135/95, run
metcon: 8×1:30 on, 1:00 off
Skill
AMRAP in 8 minutes:
4 strict pull ups
30 second plank hold
Pick a pull up difficulty that will let you work through 4 reps in no more than 45 seconds or so throughout the whole skill work.
Sport: 1 rope climb instead of 4 pull ups
Workout of the Day
4 rounds:
2 minutes of calories (row, bike, or ski)
1 minute of wall balls
1 minute of rest
We’ve put a lot of work in on the machines recently. Use this experience to guide your pace selection so that you aren’t gassed by the time you get to the wall balls each round.
standard: 12/8
rx: 20/14
sport: 30/20
metcon: 4×3:00 on, 1:00 off
Skill
EMOM for 10 minutes:
Power clean plus 4 front squats
We’re up one rep from last Monday; if you did that skill work, consider trying to hang on to the same weight here.
Workout of the Day
AMRAP in 15 minutes:
5-10-15-20-25-30…etc
Sit up
Alternating dumbbell hang power clean
Box jump
Grab your favorite dumbbell and settle into a steady rhythm for this one. Your reps should be smooth and unbroken for at least the first 10 minutes of the workout.
standard: 35/20 lb, 20/12″
rx: 50/35 lb, 24/20″
sport: 50/35 lb hang power snatch, 30/24″
metcon: 10×1:00 on, 0:30 off
Workout of the Day
AMRAP in 25 minutes:
800 m run
40 KB swings
You’ll be hitting some high volume on your kettlebell today, so choose a weight that’s manageable for sets of ~20 at a time.
standard: 20/12, run/row/ski 800 or bike 2,000
rx: 24/20
sport: 28/24
metcon: 5×4:00 on, 1:00 off
Workout of the Day
2 rounds, 6 minutes on, 3 minutes off
12 deadlifts
9 hang power cleans
6 push jerks
Today’s workout is a restructured version of last Saturday; the total working duration is the same, but the individual work intervals are longer and the total rest is lower. A challenging target for today would be to attempt to hit the same score that you got to last Saturday. If that’s your goal, plan your pacing wisely.
When you start your second 6 minute interval, pick up exactly where you left off instead of starting over at the beginning. You’ll have a single round and rep total at the end of the workout.
standard: 95/65
rx: 135/95
sport: 155/105
metcon: 6:00 on, 4:00 off, 6:00 on
Skill
Back Squat 8 sets of 3 reps
Be sure to ask for spotters if you think you may be tackling a challenging set. Remember that we always use two spotters on the back squat: one on either side. Even the strongest individual can fail to spot a relatively light squat if they are working from behind and the lifter loses position forward.
Workout of the Day
4-6 rounds for time, with a 12 minute time cap:
20 alternating dumbbell power snatches
15 lateral burpees over your dumbbell
Choose to target 4, 5, or 6 rounds on the workout today, calling “time” when you finish your last round. Your dumbbell snatches should be mostly unbroken. If you hit 12 minutes before finishing, stop your workout there and record your time as 12 minutes.
standard: 4 rounds, 35/20 lb
rx: 5 rounds, 50/35 lb
sport: 6 rounds, 50/35 lb
metcon: 3×3:00 on, 1:00 off
Skill
AMRAP in 7 minutes:
7 toes to bar
30 second handstand hold
If handstand holds aren’t the best idea for you, consider scaling to a plank. Remember that you can always set up a pair of boxes for an elevated shoulder stand against the wall if your shoulder strength is the limiting factor.
Workout of the Day
AMRAP in 15 minutes:
400 m run/row/ski or 1,000 m bike
30 front rack lunges
20 push ups
You’ll likely be using an empty barbell for the workout today; go light enough that the lunges take only one or two sets.
standard: 35/15
rx: 45/35
sport: 75/55, run
metcon: 5x 2:00 on, 1:00 off
Skill
EMOM for 10 minutes:
Squat Snatch
Keep your load and range of motion within safe and sound limits; you should feel comfortable and confident in your balance and positioning before adding weight.
Newer lifters may want to do 2 or 3 reps per minute at a lighter weight to get a higher volume of practice in.
Workout of the Day
AMRAP in 8 minutes:
30/20 calories of bike, row, or ski
20 med ball step ups
Rest 2 minutes
AMRAP in 8 minutes:
20 KB swings
20 med ball step ups
We have another back-to-back 8 minute AMRAP format today. Pick a lighter swing weight that will allow you to move mostly unbroken through the majority of the second AMRAP.
standard: 20/12 kg, 12/8 lb ball, 20/12″ box
rx: 24/16 kg, 20/14 lb ball, 24/20″ box
sport: 32/24 kg, 30/20 lb ball, 24/20″ box
metcon: 8:00 on, 2:00 off, 8:00 on
Skill
5 rounds:
1 minute supine plank
30 second L sit
30 second rest
We’ve got some low-intensity core to go with our hot weather today. Coerce your coach into trivia.
Workout of the Day
AMRAP in 12 minutes:
6 power cleans
12 sit ups
24 double unders
Your power cleans should be either smooth singles or small sets. Select a volume and difficulty on the jump rope that you’re able to finish in 30 seconds or less.
standard: 75/55
rx: 115/85
sport: 135/95
metcon: 6×1:30 on, 0:30 off