Category: Workout of the Day

Workout of the Day

for time
400m run
21 thrusters
21 pull-ups
400m run
15 thrusters
15 pull-ups
400m run
9 thrusters
9 pull-ups

To scale the run, reduce the distance or substitute with a row or bike. For the thrusters, reduce the barbell weight or use dumbbells. To scale the pull-ups, perform jumping pull-ups or switch to ring rows.

standard: 75/55 lb, jumping pull-ups
rx: 95/65 lb
sport: 115/85 lb, chest to bar

SWEAT

AMRAP in 10 minutes
10 ring rows
10 hand release push ups
rest 2 minutes
AMRAP in 10 minutes
10 shuttle runs
10 burpees
rest 2 minutes
AMRAP in 10 minutes
10 bike cals
10 row cals

Skill

EMOM for 10 Minutes

20s of wall walks or handstand hold

This 10-minute EMOM requires you to work for 20 seconds at the start of every minute, leaving you with 40 seconds to rest. To scale the wall walks, climb only partway up the wall. To scale the handstand hold, perform a piked hold on a box or a high plank.

Workout of the Day

AMRAP in 15 minutes
15 sit-ups
12 alternating kettlebell clean & jerks
9 box jumps

To scale the sit-ups, reduce the total reps or perform crunches. For the kettlebell clean and jerks, reduce the weight or use a dumbbell. To scale the box jumps, perform step-ups or use a lower box.

standard: 24/16 kg, step-ups
rx: 28/20 kg, 24/20″
sport: 32/24kg kg, 24/20″, toe-to-bar

Skill

1 slow pull power clean + 1 power clean

This barbell complex pairs one slow pull power clean with one standard power clean to reinforce proper positioning and explosive power. For the first rep, deliberately control the bar from the floor to just above your knee before accelerating into the catch, then immediately follow it with a regular power clean at normal speed. Keep the bar close to your body and maintain a flat back on both lifts. If you’re new to the lifts do two reps starting in the hang.

Workout of the Day

4 rounds of 4 minutes on 1 minute off
4 deadlift
7 push-ups
10 walking lunge steps

standard: 135/95 lb
rx: 185/135 lb
sport: 225/155 lb

To scale the deadlifts, reduce the weight or use a heavy kettlebell in the sumo stance. For the push-ups, perform them from your knees or elevate your hands with a box. To scale the lunges, reduce the depth of the lunge or perform air squats.

Skill

12×45 seconds
3 push press

Work up in weight or choose one weight across all twelve rounds for a set of three push presses. Focus on a vertical dip and drive and be sure to squeeze your quads as you drive the bar overhead to avoid accidentally dropping under and doing a push jerk.

5 rounds of 90 seconds at each station

[odd] 8/5 air assault bike for calories

then max reps alternating dumbbell snatch

[even] 200m run

To scale the bike, reduce the target calories to ensure you have enough time remaining in the 90-second window to accumulate reps on the dumbbell. For the alternating dumbbell snatches, choose a lighter weight that allows you to work for most of the remaining 90 seconds in large sets. To scale the 200-meter run, reduce the distance to 150 or 100 meters, or substitute it with an equivalent time on a rower or ski erg to ensure you can finish within the interval with a few seconds to rest and recover before getting on the bike. In the end your score will be the total number of dumbbell snatches you complete across all 5 attempts.

Skill

7 rounds of
Max set of strict pull-ups
then immediately
A max set of dumbbell bent over rows on each arm

Today’s skill work focuses on upper body pulling strength. You will complete 7 sets of strict pull-ups for max reps, followed immediately by max reps of dumbbell bent-over rows on each arm. For the pull-ups, work on maintaining strict form and avoid using any momentum. Scale to banded pull-ups or ring rows if needed. For the bent-over rows, choose a weight that allows you to maintain a flat back and control the dumbbell through the full range of motion. Choose a weight that gets you around 10 reps on each arm. Prop one knee up on a box or bench to balance while you perform the movement. Take enough rest between each of the 7 sets to ensure high-quality reps in every round.

Workout of the Day

for time
50-40-30-20-10
wall ball shots
15 burpees after every round

~20 minute time cap

To scale the wall ball shots, use a lighter medicine ball, throw to a lower target, or substitute with light goblet squats. For the burpees, step back and step up instead of jumping, or switch to straight-arm up-downs. To manage the overall volume and finish under the 20-minute time cap, reduce the number of burpees performed after each round, or cut the total volume by eliminating the first round of 50 and starting the workout at the round of 40

standard: 16/12 lb
rx: 20/14 lb
sport: 20/14 lb, burpees over parallette or barbell

Skill

EMOM for 10 minutes
3 back squats

Choose a challenging weight you can confidently lift for three unbroken reps across all ten sets while maintaining a tight core and upright chest. The idea wait for this EMOM will be heavier than what you might normally use in a workout max effort set. Be sure to review back squat safety and ask for spotters if needed.

Workout of the Day

AMRAP in 12 minutes
6 power cleans
30 double unders

To scale the power cleans, reduce the weight significantly to prioritize mechanics, perform hang power cleans to decrease the technical complexity. To scale the double unders, reduce the total number of reps per round, or substitute them with single unders.

standard: 95/65 lb
rx: 135/95 lb
sport: 185/135 lb

Workout of the Day

AMRAP in 20 Minutes
50 squats
35 see the lights sit-ups
20 push-ups

To scale the squats, reduce the total reps or squat to a target like a medicine ball. For the see the lights sit-ups, lower the rep count or switch to standard sit-ups. To scale the push-ups, elevate your hands on a box or perform them from your knees to maintain good form.

Workout of the Day

3 rounds for time
400m run
15 box jumps
12 clean & jerks
9 thrusters

This three-round workout will heavily tax your legs and shoulders as you move through the run, box jumps, and two barbell movements. Pace the 400m run so you can jump right into a steady rhythm on the box jumps. For the clean and jerks and thrusters, select a moderate weight that allows you to chip away in small, quick sets without resting for too long. To scale, reduce the run distance, step up on the box instead of jumping, and lower the barbell load to maintain a consistent pace across all three rounds.

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

SWEAT

EMOM for 9 minutes
6-7-8-9-10-9-8-7-6 burpees

Rest 1 minute

EMOM for 9 minutes
10-11-12-13-14-13-12-11-10 calorie row
8-9-10-11-12-11-10-9-8 calorie row

Rest 1 minute

EMOM for 9 minutes
8-9-10-11-12-11-10-9-8 air assault bike calories (m)
6-7-8-9-10-9-8-7-6 air assault bike calories (f)
Rest 1 minute

Skill

12×45 seconds
1 squat snatch w/ pause below the knee

For each of 12 reps, pull from the floor and hit a distinct pause just below the knee to reinforce good positioning and tension. From the pause, explode upward and receive the bar in your squat stance. If you’re still working on catching the bar below parallel, ride the bar down to full depth. Remember that mobility can be a big limiting factor when it comes to the squat snatch. If you’re still working on mobility scale the movement to power snatches.

Workout of the Day

AMRAP in 15 minutes
100m run
15 deadlifts
100m run
12 weighted step overs

Use the short runs as recovery for the weighted movements in this 15-minute AMRAP. For the deadlifts, choose a moderate load you can complete in two to three sets while maintaining a flat back. Hold the dumbbell anyway you find comfortable and find a steady rhythm for the weighted step-overs. To scale, reduce the barbell and dumbbell weights, lower the box height, or swap the runs for a short distance on a machine.

standard: 135/95 lb, 30/20 lb
rx: 185/135 lb, 50/35 lb
sport: 225/155 lb, 65/45 lb

Skill

12×45 seconds
1 squat clean w/ pause below the knee

For each of 12 reps, pull from the floor and hit a distinct pause just below the knee to reinforce good positioning and tension. From the pause, explode upward and receive the bar in your squat stance. If you’re still working on catching the bar below parallel, ride the bar down to full depth.

Workout of the Day

AMRAP in 15 minutes
12 lateral burpees
9 front squats

Start with a sustainable pace on the lateral burpees so you can attack the barbell movement in larger sets. When it comes to the front squats, keep your elbows high and your chest up to maintain an upright torso, choosing a weight you can complete in one or two quick sets. To scale, reduce the barbell load and/or perform standard burpees if stepping or jumping laterally over the bar is an issue.

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