Category: Workout of the Day

Skill
10×3 strict or weighted pull up

Take a minute or so between each set. Scale to banded pull ups or ring rows if needed, but be sure that the difficulty you choose is tough enough that 3 reps withough a break is very challenging by the end of your ten sets.

Workout of the Day
4 rounds:
1 minute of box jump overs
1 minute of toes to bar
1 minute of kettlebell swings
1 minute of rest

Scale the toes to bar by adjusting the target height or switching to V-ups or med ball sit ups. Lower the weight on the kettlebell swing if need be; you should be able to hit sets of at least 10 to 15 without too much trouble. Push the pace on the box jump overs after the minute rest, but don’t compromise your focus on safe and precise footwork.

standard: 16/12 kg KB, 20/12 inch box
rx: 24/16 kg KB, 24/20 inch box
sport: 32/24 kg KB, 24/20 inch box
metcon: 4×3:00 on, 1:00 off

Skill
EMOM for 8 minutes:
Power clean
Hang squat clean
Hang power clean
Jerk

Newer lifters: take your time working through this complex, making sure that you’re hitting each lift correctly. Try to catch at intentionally different depths in your squat on the hang squat clean versus the hang power clean, and be sure to fully stand up and take a moment between each lift before starting the next.

Experienced lifters: keep the bar moving the whole way through this complex, never coming to a complete stop. Cycle the bar straight off the shoulders and into the next lift as you stand up from the previous one. Pay particular attention to the hang power clean to jerk transition; your partial squat in the hang power clean should serve as the wind-up for your jerk. It’s ok to go heavy, don’t go so heavy that you miss that tempo. Prioritize smooth cadence, excellent balance, and very consistent technique.

Workout of the Day
AMRAP in 6 minutes:
12 hang power cleans
12 lateral burpees

4 minute rest

AMRAP in 6 minutes:
20/15 calories
12 lateral burpees

You should be well-prepared to smoothly cycle a lighter hang power clean in the workout today; pick a weight that never takes more than 2 easy sets. Six minutes is very short, and 4 minutes is a very long rest. Push the pace today! We rarely do a full-on sprint in the workout, but this time domain is flirting with it.

standard: 75/55
rx: 95/65
sport: 115/85
metcon: 6:00 on, 4:00 off, 6:00 on

Workout of the Day
3 rounds for time:
1,000 meter run
50 wall balls

30 minute time cap

Use a medicine ball weight that lets you hit sets of 5-10 without too much rest throughout the whole workout. Scale the run so that it doesn’t take much longer than 5 minutes. If you can finish the run is sub-5 and hit 10 wall balls a minute across the whole workout, you’ll finish in under the cap. That can be a tall order though, so no worries at all if you don’t manage it. Good luck!

standard: 12/8 lb ball
rx and sport: 20/14 lb ball
metcon: 4×5:00 on, 1:00 off

Workout of the Day
3 rounds:
3 minutes to run 400 meters, then max push ups in the remaining time
1 minute rest
3 minutes to complete a 200 meter farmer’s carry (KB+DB), then max single arm overhead dumbbell lunges in the remaining time
1 minute rest

Pick a run/carry distance that won’t take much more than 2 minutes to complete; you want to have at least a minute or so to work on your push ups and lunges in each round. Scale the push ups by dropping to your knees or going to a box. The lunges can be done in a goblet or rack position if the overhead is too much on your shoulder mobility. Add up all of your push ups and lunges at the end of the workout.

standard: 35/20 lb DB, 16/12 kg KB
rx: 50/35 lb DB, 24/16 kg KB
sport: sandbag carry instead of farmer’s carry, barbell overhead lunge at 115/85 instead of DB
metcon: 6×3:00 on, 1:00 off

Skill
Deadlift
5 reps at 65%
3 reps at 75%
1 or more reps at 85%

We’re in our last week of the full Winter Strength cycle! Use any updated maxes you’ve established earlier in the progression to calculate today’s percentages, and push the reps on the last set.

Workout of the Day
For time:
40 box jumps
20 toes to bar
40 power snatches
20 toes to bar
40 box jumps

Time cap: 18 minutes

Go very light on the barbell; you should be able to hit sets of ten without much rest. Scale the toes to bar by reducing the range of motion, with the goal of hitting about 5 reps every 20 seconds or so. Try to move smoothly but without a rush on the box jumps, and reduce the height if needed to accomplish this. Be wary of your grip heading back to the second round of toes to bar!

standard: 45/35 pound bar, 20/12 inch box
rx: 75/55 pound bar, 24/20 inch box
sport: 75/55 pound bar, 24/20 inch box, 60-30-60-30-60 reps instead of 40-20-40-20-40
metcon:

Skill
7 rounds:
45 seconds of calories
15 seconds of rest
45 seconds of rest (or plank)
15 second of rest

Push hard on the 45 second effort, and consider taking the full 45 seconds to rest in the opposite interval. If you do take that full rest, this will function as all-out sprint training, and you should be pacing it accordingly. If you decide to plank, you’ll have to back off the power output on the machine a little bit to accomodate the active hold in place of a true rest interval.

Machines are an excellent way to safely experiment with very aggressive sprint pacing; if that’s something you haven’t done before then we encourage you to try out the full rest/sprint variant!

Workout of the Day
AMRAP in 12 minutes:
12 single arm dumbbell push presses
12 dumbbell goblet lunges
40 double unders

Pick a dumbbell weight that makes it so that you can finish the push presses in either a set of 6 on each arm, or a single set on one arm (switching to the other arm the next round). The goal of this workout is to move smoothly and quickly from one thing to the next, with no major sticking points. Scale the jump rope so that it doesn’t take more than about 30-45 seconds each round, even later on in the workout.

standard: 35/20
rx: 50/35
sport: 50/35, drag rope
metcon: 3×3:00 on, 1:00 off

Skill
Strict Press
5 reps at 65%
3 reps at 75%
1 or more reps at 85%

We’re in our last week of the full Winter Strength cycle! Use any updated maxes you’ve established earlier in the progression to calculate today’s percentages, and push the reps on the last set.

Workout of the Day
AMRAP in 14 minutes:
21 sit ups
15 kettlebell swings
9 pull ups (strict or kipping)

Take a break from the barbell today and settle into a steady and sustainable pace. Use a kettlebell weight that lets you finish 15 reps in no more than two sets, and scale the pull ups to a difficulty at which you can sustain sets of at least 3 throughout the workout.

standard: 16/12 kg KB
rx: 28/20 kg KB
sport: 32/24 kg KB
metcon: 7×1:15 on, 0:45 off

Skill
EMOM for 10 minutes:
15 double unders plus one power snatch

We’re repeating last week’s jump rope/lift format with the snatch instead of the clean and jerk this week. Just like last week, the goal is a fast and very easy jump rope set plus a quick transition into your lift. It’s ok to go heavy, as long as you’re able to get the bar off the floor within about 5 seconds of finishing your jump rope set.

Workout of the Day
For time:
10-9-8-7-6-5-4-3-2-1
Thruster
Burpee Box jump

Use a barbell weight that lets you finish each round in no more than two quick sets. Scale the burpee box jump by reducing the height of the box or eliminating it all together. This has the potential to be a quick workout, so if you’re confident on both the movements then either push for an aggressive pace, scale up to the sport weight, or both.

15 minute time cap

standard: 75/55 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: 5×1:40 on, 0:20 off

Skill
Back Squat
5 reps at 65%
3 reps at 75%
1 or more reps at 85%

We’re in our last week of the full Winter Strength cycle! Use any updated maxes you’ve established earlier in the progression to calculate today’s percentages, and push the reps on the last set. Unless you are deliberately avoiding a max set, ask for two spotters!

Workout of the Day
4 rounds:
2 minutes of calories
1 minute of clean and jerks
1 minute of rest

In larger classes where machines are shared, one partner will start staggered exactly 2 minutes behind the other partner so that they can do the workout in the order written.

Choose a clean and jerk weight that has you doing quick singles or small sets across all four rounds. Two minutes on the machine is a relatively long effort, so be sure to keep it below a sprint pace and safe some energy for the clean and jerks. Your score today will be the sum of your calories and clean and jerks.

standard: 95/65
rx: 135/95
sport: 155/105
metcon: 4×3:00 on, 1:00 off

Workout of the Day
In teams of 2:
AMRAP in 20 minutes:
Partner one: row 500 meters or bike 1,000 meters
Partner two: accumulate devil presses

Switch stations after partner one completes their assigned distance on the machine. Your score for this work is the total number of devil presses that you and your partner accumulate across 20 minutes.

Feel free to use a different dumbbell than your partner! Settle into a steady and sustainable pace; both the row/bike and the devil press can get very intense very quickly if you aren’t mindful of your effort level. There is no rest in this workout, so treat it like you would a solo 20 minute AMRAP and you should end up in a good place.

standard: 35/20
rx and sport: 50/35
metcon: 4×4:00 on, 1:00 off