Category: Workout of the Day

Skill
AMRAP in 8 minutes:
3 strict ring dips
10 second ring support hold
3 strict ring dips
20 second L-sit (floor)

Scale the ring dips with a band or with feet so that you can complete the whole set of dip-support-dip without dropping off the rings to rest. Be sure that you’re getting a good deep range of motion on the dips as well. Go for quality instead of quantity on this.

Workout of the Day
5 rounds:
90 seconds of calories
90 seconds of rest

Start every interval, including all the rest intervals, with 8 kettlebell swings.

Choose a kettlebell weight that lets you hit the 8 in an unbroken set, and push the pace on the machine. Record your total calories (don’t count the swings).

standard: 16/12 kg
rx: 24/16 kg
sport: 32/24 kg
metcon: 5×1:30 on, 1:30 off

Skill
Every 90 seconds for 8 rounds:
15 double unders
3 touch and go power cleans

Adjust the jump rope difficulty so that you can finish in about 10 seconds each round. Transition immediately onto the barbell and hang on for 3 touch and go reps. Keep the weight in a range that lets you hit everything unbroken with quick transitions.

Workout of the Day
AMRAP in 14 minutes:
14 alternating dumbbell power snatches
14 single arm overhead lunges
49 drag rope single unders

Use a dumbbell that you’re able to snatch for 14 unbroken reps when fresh. Switch arms whenever you’d like on the overhead lunges, but be sure to get a roughly equal amount on both sides. Modify the overhead lunges to front rack if the overhead position isn’t stable and productive for you.

standard: 35/20
rx and sport: 50/35
metcon: 7×1:30 on, 0:30 off

Workout of the Day
For time:
27-21-15-9
Toes to bar
Weighted box step over (single dumbbell)

Every 3 minutes, including at the start of the workout, run 200 meters

21 minute time cap

Scale the toes to bar to a difficulty that lets you complete quick sets of 3-5 reps while you’re fresh; you have 72 total reps of each movement to work through, so you don’t want either one to break down into a slog, especially with the regular 200 meter runs rolling around every 3 minutes. Hold the dumbbell any way you’d like on the box step overs, but avoid bracing it against the leg directly as you step.

standard: 20/12 inch box, 35/20 pound dumbbell
rx and sport: 24/20 inch box, 50/35 pound dumbbell
metcon: 6×2:00 on, 1:00 off

Workout of the Day
AMRAP in 24 minutes:
500 meter run
21 overhead squats
12 strict pull ups
1 minute rest

Choose an overhead squat weight at which you’re able to complete 21 reps in 2 or 3 sets at most. Push the pace on both the pull ups and the runs; you have a minute of rest at the end of every round, so you can rely on that for a little bit of recovery.

standard: 75/55, back squat
rx: 75/55, overhead squat
sport: 95/65, overhead squat
metcon: 4×5:00 on, 1:00 off

Workout of the Day
AMRAP in 12 minutes:
8 hang power cleans
25 double unders
8 front rack lunges
25 double unders

Happy Birthday, Michela! We have a hand-picked selection of Michela’s favorites today, enjoy!

Use a weight on the hang power cleans and front rack lunges that makes it very challenging to maintain unbroken sets; it’s ok to have to drop the bar after 4 reps to rest before finishing the set. Scale the jump rope so that it takes no more than 45 seconds per round.

standard: 85/55
rx and sport: 115/85
metcon: 6×1:20 on, 0:40 off

Skill
Stretching, to be done after the workout:

2 min half saddle leaning back per leg
2 min standing straddle
1 min down dog
2 min lunge stretch per leg
2 min pigeon stretch per leg

Skill
6 rounds:
25 seconds on
1 minute off

3 thrusters, then max lateral burpees in remaining time. Squat clean thruster the first rep of each set.

Pick a challenging thruster weight; you should always be able to do the three reps unbroken, but it should always be tough. As soon as you drop and stabilize your bar, start knocking out fast lateral burpees.

standard: 85/55
rx: 115/85
sport: 135/95

Workout of the Day
For time:
30-20-10
Box jump
Push up
Kettlebell swing

15 minute time cap

Use a manageable kettlebell weight for this workout, and scale the push ups so that you don’t grind to a halt in the sets of 30 and 20. If you’re looking for a little more work, check out the sport option below.

standard: 16/12 kg KB, 20/12 inch box
rx: 24/16 kg KB, 24/20 inch box
sport: same as rx, but 40-30-20 reps instead of 30-20-10
metcon: 3×2:30 on, 0:30 off

Skill
Deadlift 3 sets of 8 reps

3 sets of 8 deadlifts
Rest 3-4 minutes between sets

Target 60-65% of your max deadlift across the board, or the same weight as last Wednesday’s sets. Take about a minute more rest between your sets this week than last week to recover from the extra per-set volume.

Workout of the Day
AMRAP in 15 minutes:
5-10-15-20-25… etc
Push jerk
400 meter run before each round

Grab a barbell heavy enough that you can’t hit more than 5-8 reps at a time in a workout context, but light enough that you next drop below quick sets of 3. Focus on maintaining form in the later sets as the rep count grows. Use the first half of the run as a bit of recovery, but try to pick it up on the way back in.

standard: 95/65
rx: 135/95
sport: 155/105
metcon: 5×2:00 on, 1:00 off

Skill
6 rounds:
5-7 strict pull ups (banded, unassisted, or weighted)
5-7 strict ring dips (banded, unassisted, or weighted)
Rest 1-2 minutes

Pick a difficulty on both movements that lets you hang on to a challenging 5-7 reps across all 6 rounds. Transition quickly from the pull ups to the dips, and then take a minute or two to recover before you tackle the next round.

Workout of the Day
AMRAP in 12 minutes:
24 medicine ball sit ups
24 wall balls
200 meter medicine ball carry

Focus on the wall balls when you’re choosing your weight today; that will likely be the hardest movement. Scale so that you can finish them in no more than 3 quick sets in the later parts of the workout.

standard: 12/8
rx and sport: 20/14
metcon: 5:00 on, 2:00 off, 5:00 on

Skill
EMOM for 10 minutes:
15 double unders
2 power snatches (singles)

Modify the jump rope difficulty so that you can always finish in 10 or 15 seconds. Transition quickly from the jump rope to the power snatches, and try to get them done with no more than about 5 seconds between reps.

Workout of the Day
5 rounds:
45 seconds of power snatches
15 seconds of rest
45 seconds of calories
15 seconds of rest

Use a very light and manageable weight on your power snatches; you should be able to hit quick sets of 5-10 without losing proper positioning. Be sure to drop your hips as your reach for the ground each rep so that you aren’t stressing your lower back. Pace this workout like a 10 minute AMRAP so that you don’t end up expecting more recovery in the 15 seconds than you actually get.

standard: 55/45
rx: 75/55
sport: 95/65
metcon: 10×0:45 on, 0:15 off

Workout of the Day
For time:
1,000 meter run
75 air squats
50 devil presses
75 air squats
1,000 meter run

30 minute time cap

If you’re thinking about scaling this workout, you should be considering how to cut the volume down to make it more manageable. The devil presses can be scaled to 35 reps total, the air squats can be scaled to 50 reps per round, and the runs can be scaled to 500 meters each. Other volumes and distances totally work, but those jumps will give you a good decrease in difficulty while still being a substantial amount of work.

If you’re up for a challenge, stick with the workout as written and continue at a steady pace until you finish or you hit the time cap.

standard: 35/20 pound db
rx and sport: 50/35 pound db
metcon: 7×2:00 on, 1:00 off