Category: Workout of the Day

Workout of the day

5 rounds of 3 minutes on 1 minute off

20 goblet squats
then
max reps of one arm alternating devil press in remaining time

Workout notes

Today’s workout is a five round interval workout with a buy in of twenty squats for every three minute work period. After you knock out your squats, spend your remaining time repping out one arm alternating devil’s press. You will use the same dumbbell for the squats and the devil’s press. Choose your weight based on whichever movement is more difficult for you. Going with a weight you might use for dumbbell snatches is probably a safe choice. Total up all your devil’s press reps at the end of the five rounds for your score for this workout and make sure to enter it into SugarWOD!

Scaling

standard: 35/20 lb
rx: 50/35 lb
sport: 55/45 lb
overachiever: 75/55 lb

Skill

Tabata L-Seat

The Tabata interval is 8 rounds of 20 seconds on and 10 seconds off for a total of 4 minutes. In L-Seat we will be sitting on the floor with legs straight and elevated.  The most difficult standard is to hold the legs in the air for the full 20 seconds with your hands on the ground beyond your knees. Putting your hands farther in front of your body will make the movement more difficult.  Most athletes will find this standard very challenging. Scale by bringing your hands back closer to your body.

Workout of the day

AMRAP in 15 minutes

12 Box Jumps
9 Power Cleans

Workout notes

Our workout today is a time priority couplet with a high volume of heavy barbell work. We are taking all the reps from the floor so you can start the workout with singles on the barbell and work on holding a steady pace. Keep the intensity high but remember you have a long workout ahead. There’s nothing wrong with trying to move fast but be careful with those box jumps! The weight on the barbell is a bit heavier than normal today so don’t be afraid to bump it up if you’re feeling ready!

Scaling

standard: step-ups, 115/85 lb
rx: 24/20″, 155/105 lb
sport: 24/20″, 185/135 lb
overachiever: 30/24″, 205/145 lb

Workout of the day

AMRAP in 20 minutes
5 Pull-ups
10 Push-ups
15 Squats

WORKOUT NOTES

Today’s workout is a classic triplet with three fundamental bodyweight movements. The set size for each movement is small so the priority should be moving quickly from movement to movement and choosing a sustainable pace with the more difficult pull-ups and push-ups.  Scale the push-ups by working from the knees or using a box to elevate your hands.  Perform banded, jumping pull-ups or ring rows if you are still working on getting an unassisted pull-up. The total round count could will be fairly high so scale accordingly.

Workout of the day

AMRAP in 20 minutes

100 double unders
50 sit-ups
25 deadlifts

Workout notes

We have twenty minutes on the clock today for another heavy barbell workout. Load up your deadlift weight to one light enough that you can work through each set of twenty in sets rather than single sets. If you up performing single reps early on you have probably gone too heavy!

Scaling

standard: 135/95 lb
rx: 225/155 lb
sport: 225/155 lb
overachiever: 225/155 lb

Workout of the day

AMRAP in 15 Minutes
12 alternating dumbbell snatch
9 front squats

Workout notes

Today we have a long duration weightlifting couplet where you will need two objects. Each round starts with a light set of alternating dumbbell snatches and ends with a set of nine front squats. You’re not required to perform either movement unbroken but it would be a good idea to choose a weight light enough that you could do so if you were fresh. If you get stuck breaking up each movement early on you will be in a tough spot later on in the workout!

Scaling

standard: 35/20 lb, 95/65 lb
rx: 50/35 lb, 135/95 lb
sport: 65/45 lb, 155/105 lb
overachiever: 75/55 lb, 185/135 lb

Workout of the day

AMRAP in 20 Minutes

10-20-30-40-50 … *
Kettlebell Swings

*15 Burpee box jump overs after every round

Workout notes

Today’s workout is a long duration time priority couplet. The first round starts with ten kettlebell swings before you knock out fifteen burpee box jump overs. You’ll add ten reps every round to the kettlebell swings but hold the burpee box jump overs at fifteen. The first couple of rounds will probably feel pretty good but the workout is going to get pretty tough once you get past the round of twenty swings. Start out with a sustainable pace and try to hold that for twenty minutes breaking up the swings as needed. In the end your score will be the number of reps of swings in the final round you completed plus any additional reps.

Scaling

standard: 24/16 kg
rx: 28/20 kg
sport: 32/24 kg
overachiever: 40/32 kg

Workout of the day

10 rounds for time
7 hang power clean
4 push jerk

Workout notes

Today’s workout is for time and it’s all about the barbell! Spend some time before the workout going over technique for both the hang clean and the push jerk.  Good technique will pay off in a workout like this! The push jerk will be the more difficult lift of this couplet so choose your weight based on this. Select a weight that allows you to complete all four reps unbroken through the first few rounds. And don’t forget that first hang clean rep will always start with a deadlift before moving into any set of hang cleans! Pace yourself and have fun! Happy Wednesday CFD!

Scaling

standard: 95/65 lb
rx: 135/95 lb
sport: 165/115 lb
overachiever: 185/135 lb

Skill

Every 90 seconds for 12 rounds
20 double unders
then
1 squat snatch
rest
3 minutes
then move on to the workout of the day

We’re spending some time lifting today on a ninety second interval. You’ll start each interval with a small set of double unders. If you need to adjust the number to something more manageable you can choose to do a smaller number each round. After the double unders you’ll have a chance to get some weight on the bar and to practice the difficult and challenging squat snatch.

Workout of the day

AMRAP in 5 Minutes
Power snatches

Workout notes

After twelve sets you will have three minutes to rest and strip your bar down to a workout weight. Plan to lighten your bar for the five minutes to a weight that you can pick up without too much thought and under fatigue. Have fun with this one guys!

Scaling

standard: same weight across all rounds, 75/55 lb
rx: building, 115/85 lb
sport: building, 135/95 lb
overachiever: building, 165/115 lb

Skill

using the tabata clock

8 rounds of 20 seconds plank hold
10 seconds arch hold

We’re adding in a bit of skill work today before we get to the workout. Start with a tabata of plank holds on either your hands or elbows with an arch hold during the “rest” period. Focus on keeping your arms shoulder width apart with elbows locked out during the arch holds. Keeping your legs straight and squeezed together will also up the difficulty of this position.

Workout of the day

AMRAP in 15 minutes
12 front rack walking lunge steps
9 push-ups

Workout notes

After the tabata we’ve got a classic fifteen minute couplet of front rack lunges and push-ups. Choose a weight for the lunges that you could do twelve unbroken with. This is just a guidance for weight, you don’t have to sustain unbroken sets through the whole workout. Push-Ups can be scaled as usual working from your toes, knees or with your hands on a box. The set sizes are small today so this would be a great workout to challenge yourself and stick to a difficult standard for this movement. Your score for this workout will be total rounds plus any extra reps.

Scaling

standard: 65/45 lb, knee push-ups
rx: 95/65 lb, strict push-ups
sport: 135/95 lb, strict push-ups wearing a vest
overachiever: 135/95 lb, strict push-ups wearing a vest

Workout of the day

for time
50-40-30-20-10
medicine ball sit-ups
alternating dumbbell squat cleans

Workout notes

Today’s workout is a high rep couplet with two familiar movements. For the sit-ups hold a medicine ball for each rep or scale by performing them at bodyweight. For the dumbbell squat cleans you’ll touch one end of the dumbbell to the ground and then pass through a front squat before standing up. Alternate arms for each rep so you end up with an even number of reps on each arm. If you are new to this kind of training or level of volume consider cutting off the round of fifty and start with the round of forty.

Scaling

standard: 35/30 lb
rx: 50/35 lb
sport: 65/45 lb
overachiever: 75/55 lb