Category: Workout of the Day

Workout of the Day

AMRAP in 20 minutes:
200 meter farmer’s carry (one kettlebell, one dumbbell)
20 box jumps
20 kettlebell swings
20 box jumps

Pick a kettlebell with which you can complete the 20 swings in no more than 2 or 3 sets each round. Find a steady and sustainable pace on the box jumps, and try to move quickly on the farmer’s carry so that you minimize the amount of time you spend holding your weights.

standard: 35/20 pound dumbbell, 16/12 kg kettlebell, 20/12 inch box
rx and sport: 50/35 pound dumbbell, 24/16 kg kettlebell, 24/20 inch box
metcon: 4×4:00 on, 1:00 off

Skill

7 rounds:
One set of hard strict ring dips (target: 3-5)
One set of easy push ups (target: 8-12)

Rest 60-90 seconds

Today’s work is the dip/push up counterpart to last Friday’s pull up/ring row sets. Scale the dips to be tough, and the push ups to be easy. Transition immediately from your dips to your push ups before resting 60-90 seconds between rounds.

Workout of the Day

AMRAP in 10 minutes:
200 meter run
20 wall balls

Scale your medicine ball weight so that you can keep quick sets of at least 5-10. This workout is a great chance to challenge yourself to a few unbroken sets of wall balls! Hang on to that thing and see if you surprise yourself.

standard: 12/8 pound ball
rx and sport: 20/14 pound ball
metcon: 5×1:40 on, 0:20 off

Skill

8 sets:
Power clean plus split jerk
Rest about a minute between sets

Work at your own tempo, and build up to a heavy single if you’re up for it! Feel free to extend your rest time a bit, as long as you can wrap everything up in no more than about 15 minutes.

Workout of the Day

For time:
20 clean and jerks
500 meter run
20 clean and jerks

12 minute time cap

Grab a barbell with which you’d typically do quick singles in a workout. If you’re comfortable pushing the pace, try to hold on to some touch and go sets. Keep your pace from slowing to total recovery on the run, and then try to stay strong on the second round of clean and jerks.

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

Skill

EMOM for 8 minutes:
One set of toes to bar

We’re taking some time to practice basic toe to bar technique today. Keep the set sizes manageable and repeatable, and focus on a balanced movement that stays on-cadence rather than sacrificing everything for range of motion. Record your smallest set size to SugarWOD

Workout of the Day

AMRAP in 7 minutes:
20 medicine ball step ups
8 strict pull ups

Rest 2 minutes

AMRAP in 7 minutes:
20 medicine ball step ups
20/15 calories

Shoot for a tough strict pull up difficulty today; you’ll have a good conditioning challenge in the second AMRAP, so it’s ok if the first one slows to a bit of a grind. Keep a steady cadence on the step ups, and move fast on the machine. Record two sets of rounds and reps today.

standard: 20/12 inch box, 12/8 pound ball
rx and sport: 24/20 inch box, 20/14 pound ball
metcon: 7:00 on, 2:00 off, 7:00 on

Skill

8 sets:
Snatch high pull plus power snatch
Rest about a minute between sets

You’ll have about 10-12 minutes to work through today’s lifting; move at your own tempo, but try not to rest more than 60-90 seconds between sets.

Workout of the Day

3 rounds for time:
75 double unders
15 front squats
15 lateral burpees

Time cap: 14 minutes

Modify the jump rope volume and difficulty so that you can finish in no more than about 90 seconds per round. This is pretty high jump rope volume as written, so feel free to challenge yourself! Load your front squats to a weight that has you finishing the 15 reps in no more than 2 or 3 quick sets.

standard: 85/55
rx: 115/85
sport: 135/95
metcon: 3×2:30 on, 0:30 off

Skill

5 rounds, each for time:
15/10 calories
5 sandbag cleans

Rest about 2 minutes between rounds

We’re dusting off the sandbags for some Birthday skill work! Push hard on the machine, then try to get through the 5 cleans as quick as you can. Check your time when you start and finish, and record your slowest to SugarWOD.

Workout of the Day

6 rounds, 2 minutes on, 1 minute off:
3 deadlifts
9 sit ups

Happy Birthday, Kirsten, Hannah, and Jen! Today’s skill work and workout are courtesy of Kirsten for their joint Birthday workout; enjoy!

Scale the deadlift weight so that you can always complete the 3 reps unbroken, though it may get challenging to do so. These are short sets, so practice quick transitions between the two movements! Track your rounds and reps separately for each interval, then add them up at the end, Chief-style.

standard: 135/95
rx: 185/135
sport: 205/145
metcon: 6×2:00 on, 1:00 off

Workout of the Day

5 rounds, 3 minutes on, 1 minute off:
12 box jumps
12 push jerks

At the start of every 3 minute interval, run 200 meters before working on the box jumps and push jerks.

Track your rounds and reps separately for each of the 5 intervals, and add them all up at the end, Chief-style. Grab a barbell that lets you complete the 12 push jerks in no more than 2 or 3 quick sets every round. Do your best to push the pace on the 200 meter run buy-in so that you get a good amount of time on the AMRAP!

standard: 65/45 pound bar, 20/12 inch box
rx: 95/65 pound bar, 24/20 inch box
sport: 115/85 pound bar, 24/20 inch box
metcon: 5×3:00 on, 1:00 off

Workout of the Day

AMRAP in 20 minutes:
500 meter run
30 alternating dumbbell power snatches
15 toes to bar

Pick a dumbbell weight that you’re comfortable snatching for relatively high volume. Scale the range of motion on the toes to bar so that you can hang on to quick sets of at least 3-5 throughout the workout.

standard: 35/20
rx: 50/35
sport: 50/35, 10 bar muscle ups instead of 15 toes to bar
metcon: 4×4:00 on, 1:00 off

Skill

7 rounds:
One set of hard strict pull ups (target: 3-5)
One set of easy ring rows (target: 8-12)

Rest 60-90 seconds

We’re working two pulling movements today; you’ll start with a set of relatively challenging strict pull ups (banded, unassisted, or weighted) with the goal of hitting 3-5 reps. You’ll then immediately move on to a much easier set of ring rows before resting 60-90 seconds and repeating. Focus on keeping both movements strict, with a tight core and rigid body position on each rep.

Workout of the Day

5 rounds:
40 seconds of thrusters
40 seconds of rest
40 seconds of calories
40 seconds of rest

Challenge yourself on the thruster weight; it’s a short work interval, so you won’t be stuck with what you choose for very long. Pick a weight heavy enough that sets of more than 5 at a time are a struggle. It shouldn’t ever get sketchy, but it’s ok if it’s very tough.

standard: 85/55
rx: 115/85
sport: 135/95
metcon: 10×0:40 on, 0:40 off

Skill

EMOM for 10 minutes:
Hang power clean
Split jerk

Remember to deadlift the barbell up to the hang and stand tall for a moment before starting your hang power clean. Practice catching the hang power clean with your feet no wider than your regular squat stance, and then follow through with a split jerk. Do your best to keep your back heel off the floor in the catch on your split jerks.

Workout of the Day

4 rounds for time:
200 meter run
16 hang power cleans
12 lateral burpees

16 minute time cap

This is the second of three consecutive workouts this week with the rx weight set at 115/85; the hang power cleans should be a bit tough, but easy enough that you can finish them in no more than 3 quick sets every round. If you’re too ambitious on the weight, the 16 minute time cap will start to feel very tight.

standard: 85/55
rx: 115/85
sport: 135/95
metcon: 4×2:00 on, 1:00 off