Category: Workout of the Day

Skill

7 sets of:
3 strict ring dips
Max set of strict pull ups

Rest about 90 seconds between sets.

Use the same band setup that you used in last week’s version where the dips and pull ups were reversed. Record total number of strict pull ups, and try to get a few more than the last time you did this version (Tuesday, Feb 25th).

Workout of the Day

4 rounds:
1 minute plank hold
1 minute of alternating dumbbell hang power snatch
1 minute of calories
1 minute of rest

Do your best to hold for the full minute on the plank each round before getting right into the hang power snatches. This is a great chance to practice smoothly switching hands on the way down with the dumbbell. Add up all of your dumbbell snatches and calories at the end of the workout.

standard: 35/20
rx and sport: 50/35

Skill

EMOM for 10 minutes:
Slow pull clean high pull
Slow pull power clean
Split jerk

We’re adding a split jerk to the mix to round out this barbell complex. Keep the weight manageable (65-75%) and focus on precise timing.

Workout of the Day

AMRAP in 8 minutes:
60 drag rope single unders
10 deadlifts

Choose a barbell that lets you complete the 10 deadlifts in no more than 2 steady sets without ever losing good form. Scale the jump rope volume so that you’re finishing in 40 seconds or less each round. This is a short workout, so focus on quick transitions and precise movement.

standard: 135/95
rx: 185/135
sport: 205/145
metcon: 4×1:40 on, 0:20 off

Workout of the Day

5 rounds:
90 seconds of box jumps
90 seconds of air squats
90 seconds of calories

At the start of every 90 second interval, complete 20 Russian twists with a plate.

Add up all of your box jump, squats, and calories at the end of the workout. Settle into a pace that you can sustain across the whole 22 minutes and 30 second duration.

standard: 20/12 inch box, 10/5 pound plate
rx: 24/20 inch box, 15/10 pound plate
sport: 24/20 inch box, 25/15 pound plate
metcon: 5×3:00 on, 1:30 off

Workout of the Day

4 rounds for time:
400 meter run
12 hang squat cleans

18 minute time cap

If you did Monday’s workout, then consider using the same weight today; it should be a tough weight for a hang squat clean, and it’s ok if you need to break up the 12 reps into 3 or 4 sets by the end of the workout. Keep a steady pace on the run!

standard: 95/65
rx: 135/95
sport: 155/105
metcon: 4×3:00 on, 1:00 off

Skill

6 rounds:
45 seconds of calories
15 seconds of rest
45 seconds of plank or rest
15 seconds of rest

If you want to treat this more like sprint work, then push the pace hard on the machine and then take total rest in the opposite 45 second interval. Alternatively, dial back the pace on the machine so that you can hold in a plank in the opposite 45 seconds. Record total calories

Workout of the Day

AMRAP in 14 minutes:
7 hang power snatches
14 step ups
21 sit ups

Grab a light enough barbell that you think you can sustain unbroken hang power snatches across the 14 minutes. You should be able to steadily move across all 3 stations without much break on this one.

standard: 55/45 pound bar, 20/12 inch box
rx: 75/55 pound bar, 24/20 inch box
sport: 95/65 pound bar 24/20 inch box
metcon: 7×1:00 on, 1:00 off

Skill

AMRAP in 8 minutes
20 second hollow hold
20 second handstand hold

Rest as needed between holds so that you can complete the full 20 seconds on the next one.

Modify the difficulty of the hollow hold by partially tucking in your arms and legs. The handstand hold can be scaled by switching to a wall walk, a pike hold off the box or on the floor, or even a plank. Feel free to try freestanding handstand holds if that’s where you’re at, but focus on staying in one spot rather than walking.

Workout of the Day

AMRAP in 12 minutes:
12 lateral burpees
8 kipping pull ups
4 front squats

Challenge yourself on the front squats in this one! You should ideally be going heavy enough that you have doubts about whether or not you can keep them unbroken throughout the 12 minutes. Scale the pull ups with a band if needed so that you can finish them in 3 or fewer sets each round. Do your best to get right into the burpees after you finish the front squats.

standard: 105/75
rx: 155/105
sport: 185/135
metcon: 6×1:30 on, 0:30 off

Skill

Deadlift
4 sets of 8 reps

Target about 65% of your max

Don’t push too heavy today; you should be able to hold the same weight across all 4 work sets.

Workout of the Day

3 rounds for time:
150 drag rope single unders
20 push ups
25 alternating dumbbell power snatches

18 minute time cap

The time cap on this workout gives you 2 minutes for each movement in each round, so modify the difficulty so that you think you can stay on that pace. Try to relax and get a bit of recovery on the jump rope before tackling the push ups as quickly as possible in the next round. Settle into a steady pace on the power snatches and do your best to hold on to them.

standard: 35/20
rx and sport: 50/35
metcon: 3×4:00 on, 1:00 off

Skill

7 sets of:
3 strict ring dips
Max set of strict pull ups

Rest about 90 seconds between sets.

See if you can bump up your total pull up count from what you got two weeks ago.

Workout of the Day

AMRAP in 10 minutes:
21 thrusters
12 toes to bar

Keep the thruster weight light enough that finishing each round in 2 sets is not out of the question. If you’re pushing hard and are strong on the movement, you might even be hanging onto unbroken thrusters throughout the workout. Modify the range of motion on the toes to bar so that they never take more than 3 or 4 quick sets.

standard: 55/45
rx and sport: 75/55
metcon: 5×1:40 on, 0:20 off

Skill

EMOM for 10 minutes:
Slow pull snatch high pull
Slow pull power snatch

We’re practicing good positioning by slowing down the pull off the floor to take a full 3 seconds before we pass the knee and accelerate through the hip. Use the high pull to prime the tempo and positioning, and then follow through on the second rep.

Workout of the Day

4 rounds:
0:40 of hang power cleans
1:20 of calories
2:00 of rest

Pick a hang power clean weight at which you can hit a few small sets in the 40 seconds you have on the barbell. Make a quick transition onto your machine each round and push hard; you have a full 2 minutes to recover, and you’re only doing this 4 times.

standard: 95/65
rx: 135/95
sport: 155/105
metcon: 4×2:00 on, 2:00 off

Workout of the Day

For time:
1,000 meter run
5 rounds of 12 push jerks and 40 double unders
1,000 meter run

27 minute time cap

Use a push jerk weight that lets you finish each round of 12 in no more than two sets. Scale the jump rope volume and difficulty to something that you can complete in 45 seconds or less. Do your best to stick with the full 1,000 meter runs unless that’s a very challenging movement for you. In that case drop it down to 800 or 500.

standard: 65/45
rx: 95/65
sport: 115/85
metcon: 5×3:00 on, 1:00 off