Category: Workout of the Day

Workout of the Day
AMRAP in 25 minutes in teams of 3:
Partner 1: 400 m row or 1,000 m bike
Partner 2: AMRAP of 21 sit ups and 3 sandbag cleans
Partner 3: rest
When the rower/biker finished, everyone moves on to the next station (meters to AMRAP to rest). Pick up where your partner left off on the AMRAP, even if it’s in the middle of a round. Your team’s score is the total number of rounds of the AMRAP completed.

If you’re in a team of 2, just skip the rest station. It’ll be fine, I promise…

standard: 70/45
rx: 100/70
sport: 100/70, 5 cleans per round
metcon: 5×4:00 on, 1:00 off

Workout of the Day
The last Open workout of 2023 is here!

If the movements and time cutoffs look too aggressive for you, don’t worry! Check the option at the bottom for an alternative that will keep you moving for the full 12 minutes

Walk through the workout piece-by-piece in your head to figure out whether you want to go rx or scaled. We would recommend going rx if you feel strong on the first two snatch weights in a fatigued conditioning context, and have double unders down in sets of at least 10-20 at a time. You definitely don’t need to be able to snatch the third weight to tackle this workout rx.

If you hit a time cap, record your total reps completed.

Good luck, and have fun!

RX:
With a 6 minute time cap, complete:
5 wall walks
50 double unders
15 snatches (95/65)
5 wall walks
50 double unders
12 snatches (135/95)

If you complete that before the 6 minute cap, add 3 minutes and immediately move on to:
20 strict handstand push ups
50 double unders
9 snatches (185/125)

If you complete that before the 9 minute cap, add 3 minutes and immediately move on to:
20 strict handstand push ups
50 double unders
6 snatches (225/155)
Mark your time if you finish in under 12 minutes

Scaled:
With a 6 minute time cap, complete:
5 wall walks
50 single unders
15 snatches (65/45)
5 wall walks
50 single unders
12 snatches (95/65)

If you complete that before the 6 minute cap, add 3 minutes and immediately move on to:
20 strict handstand push ups
50 single unders
9 snatches (115/75)

If you complete that before the 9 minute cap, add 3 minutes and immediately move on to:
20 strict handstand push ups
50 single unders
6 snatches (135/85)
Mark your time if you finish in under 12 minutes

12 Minute AMRAP alternative:
5 wall walks
50 single unders
15 power snatches (65/45)

Skill
5 rounds:
20 seconds of wall walks, 40 seconds of rest

Then:

5 rounds:
20 seconds of strict handstand push ups (or hand-release push ups, 40 seconds of rest

The last Open workout has both wall walks and strict handstand push ups in it, so we’ll take today to review and practice.

We’ll be using the Open standard for the movements, so pay attention to your coach’s directions regarding how to use the tape lines. The requirements are straightforward and don’t require individual measurement.

If you aren’t up for full wall walks or handstand push ups, there are scaled alternatives for each.

Workout of the Day
4 rounds for time:
200 m farmer carry (one KB and one DB)
16 devil presses (DB only)

20 minute time cap

We’re getting outside one more time before the rain comes back this weekend! Settle into a steady pace and plan for a 15-20 minute workout. Use a dumbbell that you’re comfortable snatching, and then select a kettlebell that’s within 10 pounds of that weight. This workout can be scaled by switching the farmer carry for a run.

standard: 200 m run, 35/20 lb DB, 16/12 kg KB
rx: 50/35 lb DB, 24/16 kg KB
sport: 50/35 lb DB, 100/70 lb sandbag runs
metcon: 8×1:20 on, 0:40 off

Skill
10 rounds:
15 seconds of strict weighted pull ups
1 minute of rest

Just one more week of strict pull up work after this.

Up an additional 2.5 to 10 pounds from last week.

If you aren’t yet comfortable with unassisted pull ups, then choose a band that would let you confidently get 4 or 5 pull ups per round. Once you’ve got your band set up, add a 2.5 pound weight to your body by threading an orange band through the plate and wearing it like a backpack. You can then proceed with the same pattern of loading an additional 2.5-10 pounds each week, and cutting that additional load in half if you aren’t able to finish 30 reps total. You could also consider dropping all the way back down to 2.5 pounds and reducing the size of the band that you’re using for assistance. This is an effective method of progressing from band to band.

Workout of the Day
AMRAP in 16 minutes:
400 m run
21 deadlifts
12 toes to bar

This workout is a repeat from Friday, January 20th. It was the first running workout we did after an intense period of rain, and it seems appropriate to repeat it. We’ve gotten a good amount of toe to bar practice since then, so try to push the pace and set sizes a little bit more than you did the first time through this workout. Use a barbell that lets you finish the deadlifts in no more than three sets.

standard: 95/65, V ups
rx: 155/105
sport: 185/135
metcon: 4×3:00 on, 1:00 off

Skill
EMOM for 6 minutes:
Hang power snatch plus slow pull power snatch

EMOM for 6 minutes:
Slow pull power snatch plus power snatch

The first drill sequence will let you practice excellent positioning above the knee with the hang snatch, and then maintain that positioning through full range of motion with the slow pull power snatch.

The second drill sequence will let you practice that positioning at a manageable speed on the first rep, then give you a chance to hit the movement at full speed while keeping that positioning.

Choose weights that keep your technique crisp and consistent.

Workout of the Day
AMRAP in 20 minutes, with a partner:
15/12 calories
15 wall balls

One partner completes their calories and wall balls while the second partner rests. Switch after the wall balls. Record total rounds completed (10 total rounds = 5 per person).

Push the pace on the machine, and then try to hang on during the wall balls. You and your partner should ideally share a machine.

standard: 12/8 lb
rx & sport: 20/14 lb
metcon: 8×2:00 on, 0:30 off

Skill
AMRAP in 10 minutes:
20 air squats
40 double unders
10 burpees
40 double unders
Rest 1 minute after the second round of double unders before your start back on the air squats

Don’t go all out on your pace here. We’re working on double unders while fatigued from some basic conditioning movements. The goal is consistency on the rope.
Modify the double under volume to something that takes no more than 30 seconds per set.

Post your smallest unbroken set of double unders to SugarWOD for this one.

Workout of the Day
3 rounds for time:
21 pull ups (strict or kipping)
15 clean and jerks

15 minute time cap

Select a weight that has you moving at steady singles through the whole workout. Scale your pull ups so that you’re finishing them in under 2 minutes fresh. Save any big pull up sets or touch-and-go clean and jerks for the last round; pacing the first two rounds conservatively will give you the energy you need to finish strong.

standard: 95/65, jumping pull ups (bar just outside standing reach)
rx: 135/95
sport: 135/95, chest to bar pull ups
metcon: 4×2:30 on, 0:30 off

Skill
Back Squat
3 reps at 70%
3 reps at 75%
3 or more reps at 80%

Almost there! Just one more week of squats after this.

Ask for spotters if you’re going hard, and be sure to get some warm up sets in between the empty bar and your first work set at 70%.

Also, take your time on the sets. We’ve seen some people really rushing through their reps. You can take a couple of breaths at the top of each rep before you go down for the next one.

Workout of the Day
5 rounds:
40 seconds of box jump overs
20 seconds of rest
40 seconds of ring dips
20 seconds of rest
40 seconds of calories
20 seconds of rest

The rest will be enough to transition from one station to the next, but not enough to fully recover. Make it your goal to start working right at the beginning of each interval, and to get a few reps in the last couple seconds of each interval, even if you have to rest or slow down in the middle.
In particular, don’t stop rowing or biking early.

standard: push ups, 20/12″
rx: 24/20″
sport: ring dips on the high rings (muscle up to start each set)
metcon: 15×0:40 on, 0:20 off

Workout of the Day
Every 7 minutes for 3 rounds:
30 goblet squats
50 sit ups
30 kettlebell swings

Rest in the remainder of the 7 minutes.
Post your slowest of the three times to the board and SugarWOD.

Use a kettlebell that lets you finish the 30 swings in no more than 4 sets. Your core will be pretty tired by the time the swings roll around, so pay extra attention to keeping good positioning.

standard: 16/12
rx: 28/20
sport: 32/24
metcon: 3×5:00 on, 2:00 off

Workout of the Day
Rx and Sport:
AMRAP in 15 minutes:
5-10-15-20-25-30….
Burpee pull ups
10 shuttle runs after each round*

After 15 minutes, you immediately go into 5 minutes to find a max weight thruster from the floor.

Standard:
AMRAP in 15 minutes:
5-10-15-20-25-30….
Burpees to a target
10 shuttle runs after each round*

After 15 minutes, you immediately go into 5 minutes to find a max weight thruster from the floor.

*25 feet out and 25 feet back, for a total of 50 feet per shuttle run

Time for the second Open workout of 2023!

Pacing the first portion of this workout will be very straightforward: 15 minutes of burpees and running is not a sprint, and the best approach will be the one that has the most consistent speed rep-to-rep throughout the workout. You need to know yourself and know what sort of tempo you can hang on to, but as long as you’ve got that information there isn’t a lot you can do to mess it up.

The big catch in this workout is the max weight thruster that comes after the AMRAP. Your body will be pretty evenly roasted by the time you get to the lift, so consider hitting a lighter lift to get used to the movement before you load it up. Be very aware of your stability and positioning, and don’t push into loads that compromise your form.

Post total reps to this workout in SugarWOD, and thruster load to the workout beneath it.

Workout of the Day
23.2 part 2

Post your thruster weight from the second part of the workout here.

Skill
EMOM for 10 minutes:
1 thruster, with the barbell starting on the floor

If you’re tackling the Open tomorrow, you’ll get a chance to work up to a max thruster after the first part of the workout. Use today to test the movement and get a sense for what you might be targeting. You can do a squat clean thruster, or clean the barbell up the the shoulders, stand tall, and then do a thruster; both techniques are acceptable.

If you aren’t doing the Open tomorrow, feel free to go heavier on the lift today.

Either way, focus on keeping your core tight and your arms moving symmetrically as you follow through out of the squat and overhead.

Workout of the Day
AMRAP in 7 minutes:
15 hang power cleans
30 double unders

3 minute rest

AMRAP in 7 minutes:
15/12 calories (row, bike, or ski)
30 double unders

You should be able to hit sets of 5 on your hang power cleans the whole way through the workout. Pick a jump rope volume and difficulty that never takes more than 30 seconds to complete. Both 7 minute AMRAPs should be sustained and consistent efforts; don’t pick a heavy enough weight or hard enough jump rope movement that you consistently have to stop and rest for more than a few seconds in order to do another set.

Add up your rounds and reps, chief-style.

standard: 75/55, 50 single unders
rx: 95/65
sport: 115/85, drag rope, assault bike
metcon: 7:00 on, 3:00 off, 7:00 on