Category: Workout of the Day

Sunday super zoom

10 Rounds of
30 second plank hold
30 seconds of burpees
30 seconds of rest

Workout notes

We’ll set the clock for fifteen minutes and work through a ten round interval workout with thirty seconds spent on two stations and addition thirty seconds for rest each round. Start each round by holding your best plank. That means no snaking or sagging. Keep your core engaged. You’ve been preparing for this all week if you’ve been following along! After you knock out the plank increase the intensity by hammering out as many burpees as you can in thirty seconds. With a vanilla style burpee you’ll be able to get ten+. Sustaining that will be extremely difficult. Most of us should shoot for the six to seven rep range and try to hold that for all ten rounds.

This is the last of our bodyweight beatdowns (for now). We’ll be back on the barbell Monday the 20th on our newly christened CFD patio.

Scaling

standard: plank from the knees and/or elbows, vanilla burpees
rx: plank from the toes and hands, vanilla burpees
sport: plank from the toes and hands, burpees over an object or to a target
overachiever: 30 second L-hang, burpee muscle ups

At home workout

Tabata Squats
Tabata Push-ups
Tabata V-Ups
Tabata Push-ups
Tabata Squats

Workout notes

For today’s workout we’ll use the Tabata interval for each of the five rounds. The Tabata clock is eight rounds of twenty seconds on and ten seconds off. In the end your score will be the total number of reps complete and completing all five rounds. There is no rest between movements so you’ll have the final ten second rest period to transition between movements.

Skill

Tabata Arch Hold

For today’s skill we’ll spend four minutes working on your best arch hold. The most important point of the arch is keeping your low back engaged with your arms and legs off of the floor.

At home workout

5 rounds of 3 minutes on 1 minute off

400m run
then
max reps jumping lunges

Workout notes

For today’s workout you’ll have five opportunities to score reps after starting each round with a 400M run as a buy in. Scale your run so you have around a minute to knock out jumping lunges.

Scaling

standard: walking lunges, scale the run to finish in 2 minutes
rx: jumping lunges, 400M
sport: weighted walking lunge steps, 400M
overachiever: weighted overhead walking lunges, 400M and wear a vest

Skill

Tabata Plank Hold

For today’s skill we’ll spend four minutes working on your best plank hold. The most important point of the plank is keeping your midline engaged rather than sagging or bending at the hips. You drop down to your elbows and/or knees you need to scale the movement.

At home workout

AMRAP in 15 minutes

60 double unders or Mountain climbers
30 Sit-Ups

Workout notes

If you have a jump rope tackle this workout with double or single unders. You can always do lateral hops as well but they don’t quite tax the arms like mountain climbers do. If you’re more comfortable with an abmat wrap up a towel and set it behind your low back.

Scaling

standard: single unders
rx: double unders
sport: heavy rope and 15 toe-to-bar
overachiever: heavy rope and 30 toe-to-bar

Skill

Tabata Hollow Rock/hold

For today’s skill we’ll spend four minutes working on your best hollow hold or hollow rock. The most important point of the hollow is keeping your low back engaged and in contact with the floor. If you need to, bring in your arms and legs so you can hold that position.

Workout of the day

AMRAP in 20 Minutes

30 jumping squats
15 burpees

Workout notes

This workout is a twenty minute couplet of thirty jumping squats and fifteen burpees. For the jumping squats you’ll want to slow down your cadence a bit so you can maintain a jump with both of your feet leaving the ground. Burpees can be done in place with a small jump and clap overhead to finish the rep.

Scaling

standard: air squats, vanilla burpees
rx: jumping squats, vanilla burpees
sport: jumping squats, vanilla burpees w/ a vest
overachiever: jumping squats, vanilla burpees w/ a vest

Skill

EMOM for 8 minutes
:30s Pistols :30s rest

At home workout

AMRAP in 10 minutes
15 box jumps, broad jumps or object jump over
10 kettlebell snatch or dumbbell hang snatch OR Push-Ups

alternate arms each round

Workout notes

OUR DAILY ZOOM CLASS IS AT 9AM! We will be doing the skill and the WOD tomorrow on Zoom. If you don’t have a box, find something small to medium sized that you can jump over. Step Ups to a chair, bench or step also works as a scaling option. For the Hang Snatches you can do all 10 reps on one arm and switch arms each round rather than every other rep. Hope to see you on Zoom and don’t forget to post your score to sugarWOD!

Scaling

standard: 24/20″, 16/12 kg or
rx: 24/20″, 24/16 kg or 50/35 lb
sport: 24/20″, 28/20kg or 65/45 lb
overachiever: 24/20″, 32/24 kg or 75/55 lb

Skill

EMOM for 10 Minutes
1 squat clean

Use ten minutes today to work up to a strong effort squat clean.

rest 2 minutes then start the workout

Workout of the day

AMRAP in 6 minutes

Squat clean thrusters

Workout notes

Yep, six minutes of single thrusters. Sounds fun right? This is a great opportunity to test out a bit heavier weight than you might normally use for a barbell workout. You’ll still want a weight you can move quickly with fairly short rest between reps so keep the weight on your bar well below max effort. After six minutes is up your score will be the total number of reps you complete.

Scaling

standard: 95/65
rx: 115/85 lb
sport: 135/95 lb
overachiever: 165/115 lb

Sunday super zoom

AMRAP in 20 minutes

30 Push-ups
400M Run

Workout notes

We’re back at home for this one so if you are participating set yourself up outside for push-ups at the starting point of your 400M loop. We’ll score this one by the total number of rounds and additional reps you complete in twenty minutes.

Scaling

standard: knee or box push-ups, your runs should be in 2 minute range so shorten if needed
rx: push-ups
standard: 15 Strict HSPU or vested push-up and run
overachiever: 30 Strict HSPU or 50 vested push-ups and run

Workout of the day

5 rounds of 3 minutes on 1 Minute off

10 Toe-to-bar
20 Dumbbell power cleans

Workout notes

We’re back on the pull-up bar today for some toe-to-bar. We saw pull-ups last Saturday for the first time since the shutdown and this will be the first time most of us have tried toe-to-bar. Play it safe and keep an eye on your hands to make sure they don’t tear. We’ll use the same protocol as last time. Start with a guided warm up in your square and then one at a time get a dumbbell and take it to your pull-up bar along with your chalk. Stay in your area for the toe-to-bar and be sure to sanitize the pull-up bar after the workout.

Scaling

standard: knee raises or v-ups and light enough to do at least 10 unbroken cleans throughout
rx: 50/35 lb
sport: 50/35 lb
overachiever: 15 toe-to-bar and 75/55 lb

Skill

10×1 Lunge Kick to Handstand (In square)

Those with access to a wall could use wall or use the box for pike holds or practice walking hands around box with feet on it in pike position.

Workout of the day

for time
150 Wall ball shots

Workout notes

This workout is a classic single element workout that is sure to leave you gassed. The best strategy is to usually start with a large but sub-maximal set and then chip away with smaller sets. Use a medicine ball weight that feels fairly easy to do around fifteen when fresh.

Scaling

standard: light enough to start with a large set
rx: 20/14 lbs
sport: 20/14 lbs
overachiever: 30/20 lb