Category: Workout of the Day

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

We’re working through two more weeks of this pull up progression; that will take us through the end of both the Open and our back squat progression. After that we’ll be reincorporating formats similar to the sprint work that we saw prior to the Open (like the power snatch/ burpee from 1/26).

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 12 minutes
8 push ups
12 box jumps
16 KB hang snatches (8 reps on one side, then 8 reps on the other)

Focus on your transitions today.

Feel free to break up the movements or slow down if needed, but make it your goal to move from your last rep on one movement immediately into your first rep on the next movement.
If you need to rest, do so within the movements.
Resting in the middle of your box jumps or push ups is simple enough. If you want to rest on the KB snatches, plan on doing it between the transition from one hand to the other.

standard: 16/12 kg, 20/12″
rx: 24/16 kg, 24/20″
sport: 28/20 kg, 24/20″
metcon:

Skill
4 rounds:
30 seconds of double under work
15 seconds of rest

45 seconds of rest

4 rounds:
30 seconds of double under work
15 seconds of rest

We’re continuing our double under practice with larger work sets and more rest between them. Check out the guidelines below for a refresher on how to approach this skill.

When you’re practicing, more than half of your sets should end in success. Success means that you stopped the set deliberately instead of being tripped by the rope or whipping yourself. If fewer than half of your sets end in success, then you’ve chosen too difficult of a drill and need to pick an easier one. If all of your sets end in success, then the drill is too easy and you’re ready to move on to a more challenging drill. Below is a list of jump rope drills in order of least to most difficult.

Singles
Singles, increasing speed across each 20 second interval
5 slow singles, 5 fast singles
5 singles, 1 double
4 singles, 1 double (etc…all the way to 1 and 1)
5 singles, 2 doubles (then 4/2, 3/2, etc… all the way to 1/2)
5 singles, 3 doubles (then 4/3, 3/3, etc…)
Generally continuing that pattern of increasing the double count and decreasing the single count until you’re working on unbroken double unders. The same pattern can be applied to double and triple under for more advanced practice, but don’t worry about triple unders until 100 consecutive doubles is pretty consistent.

Progress on this skill will be measured in weeks and months, not minutes. Be patient, and follow the “more than half” guidelines above for successful skill practice. There are other jump rope drills out there; feel free to practice whatever you and your coach decide works best.

Workout of the Day
3 rounds for time:
8 squat clean and jerks
400 m run

15 minute time cap

We’re looking for fast and heavy today. Pick a weight that has you doing singles and working hard to keep them quick before your 400 m run. Use the run as a bit of a recovery after the first two rounds if you need to, then try to push the pace on the last one.

standard: 12 reps per round, 95/65
rx: 155/105
sport: 185/135
metcon: 6×1:20 on, 0:40 off

Skill
Back Squat
5 reps at 65%
5 reps at 70%
5 or more reps at 75%

We’re working through one more three week progression of our 5-3-1 back squat. If you established a new max last cycle then work off that. If you didn’t, consider still adding 5-10 pounds to your max for the purpose of calculating this cycle’s loads.

As always, use spotters if you aren’t sure that you’ll make your set. Your coach will cover spotting technique if needed.

Workout of the Day
AMRAP in 15 minutes:
10 dumbbell push press (single arm)
10 dumbbell overhead lunges (single arm)
15 sit ups

Stick with one arm for all ten reps of the first round on both the push presses and the overhead lunges, then switch arms in the following round. Your weight should be light enough to allow you to hit ten push presses in one or two sets, set the dumbbell down and rest for a moment, and then hit ten overhead lunges unbroken.

If your shoulder mobility doesn’t allow a solid overhead lunge, scale to a goblet lunge.

standard: 35/20
rx: 50/35
sport: double dumbbell on both movements. 2x 45/25 lb
metcon: 10×0:45 on, 0:45 off

Workout of the Day
Only one class today at 10 am, with open gym from 11 – 1 pm.
We’ll get our back squats done tomorrow.

AMRAP in 24 minutes with a partner:
8 pull ups
16 burpees
One partner working through at least one full round while the other rests
Every 6 minutes, including at the start of the workout, run 500 m

Both of you will take off on the run at the same time every 6 minutes. Once you both make it back from the run, one of you can start working on the AMRAP. Switch with your partner after you’ve finished one or more full rounds. You can split the work unevenly if you’d like. If you get sent on a run in the middle of a round, pick up where you left off before switching with your partner.

standard: jumping pull ups to a bar ~4 inches below standing reach
rx: kipping or strict pull ups
sport: chest to bar pull ups
metcon: 8×2:15 on, 0:45 off

Workout of the Day
AMRAP in 20 minutes:
30 kettlebell swings
50 air squats
150 drag rope single unders

Settle in for some larger sets on today’s workout. Break up your swings into 2-4 sets to keep them sustainable, and try to move through the squats at a steady and consistent pace. If drag rope single unders are too tough at 150 per round, then pick a normal rope and build your comfort with the movement.

standard: 16/12
rx: 28/20
sport: 32/24
metcon: 5×3:00 on, 1:00 off

Workout of the Day
Rx and Sport:
AMRAP in 14 minutes:
60 calories on the rower
50 toes to bar
40 wall balls (20/14 lb, 10/9′ target)
30 power cleans (135/95)
20 muscle ups

Standard:
AMRAP in 14 minutes:
60 calories on the rower
50 hanging knee raises
40 wall balls (14/10 lb, 10/9′ target)
30 power cleans (95/65)
20 pull ups (kipping or strict)

Post rounds and reps to SugarWOD (for example, 0+183)

Workout one of the 2023 Open is here! We’ll be running the workout at the 8:30 and 9:30 classes for anyone not officially registered to compete. These are normal classes, so come on in! If you’re registered to compete, come to open gym to set up for your video.

This workout is a repeat of the 4th workout of the 2014 Open, so we’ve got some experience with it.

Some pointers:
Don’t sprint the row. Pace it like it’s part of a steady cardio 14 minute AMRAP.
Break up your toes to bar into quick and sustainable sets. This might mean 3 at a time, or it might mean 10 at a time; we’ve done this movement a few times in workouts in the last few weeks, so hopefully you’ve got a sense of what you can do.
Sets of 10 is a great starting point on the wall balls. Unbroken is almost certainly a bad idea.
Steady singles or small sets on the cleans. If you’re approaching the 14 minute mark and you’re still on your barbell, pick up the pace. Otherwise, save energy for the muscle ups.
After the cleans, rest enough to feel strong and ready for the muscle ups. Don’t rush your sets.

Just to repeat: if you’re officially registered to compete then you’ll need to video your whole workout. We can’t accommodate this during the classes, so come to open gym at 10:30. We’ll have coaches there to organize and help with videos, movement standards, and pacing questions.

Skill
EMOM for 10 minutes:
One set of a ring muscle up drill (sequences are below)
OR
5 ring rows and 5 ring dips (banded if needed)

We’ve got muscle ups in the first Open workout tomorrow! They’re at the tail end of a lot of other work, but we’ll take the chance to practice some progressions today. A drill sequence for ring muscle ups is below, in rough order of increasing difficulty. Spend no more than 20 seconds each minute working. If you’d like to keep the skill work simple today, hit 5 ring rows and 5 ring dips every minute.

Don’t beat your head against the muscle up on the high rings if you’re stuck on the transition; drop to the low rings and practice that transition until you can do it in your sleep. Your transition should be fast, symmetric, low, and very consistent. If it isn’t, modify the drill so that you practice the movement in the way you want to perform it.

Drills:
Low ring muscle up transitions, feet on the floor
Low ring muscle up transitions, banded
Low ring muscle up transitions, jumping
High ring kipping swing
High ring jumping muscle up transition off box
Hing ring muscle up

Workout of the Day
5 rounds:
1 minute of alternating dumbbell power snatches
15 seconds of rest
1 minute of calories
15 seconds of rest

Do your best to start working right at the beep, and continue working through the end of each one minute interval; the fifteen second transition time isn’t significant rest, but it’s more than enough time to transition from station to station.

standard: 35/20
rx: 50/35
sport: 50/35, devil presses instead of dumbbell snatches
metcon: 10×1:00 on, 0:15 off

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

Up an additional 2.5 to 10 pounds from last week.

We’ll be adding 2.5 to 10 pounds each week, with the goal of always finishing at least 30 pull ups across the whole interval. If at any point you aren’t able to get through 30, then cut the additional weight in half the next 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 10 minutes:
15 sit ups
5 hang power cleans

Every minute, including at the start of the workout, complete 20 double unders.

We got a chance to practice some double under progressions on Tuesday; today you should pick a jump rope drill difficulty that you were very consistent on, and work through roughly 20 seconds of it every minute.
For your barbell, choose a weight that lets you finish your 5 reps in one or two sets throughout the workout.
Pick up where you left off on the sit ups and hang power cleans after you finish every round of jump rope.

standard: 75/55
rx: 115/85
sport: 135/95, drag rope
metcon: 10×0:45 on, 0:15 off

Skill
Every 50 seconds for 10 rounds:
Squat snatch plus 2 power snatches
Touch-and-go

Keep it light and technically solid. We’re practicing barbell cycling with snatches today, and will be working with techniques that are very similar to those used for touch and go power cleans. The larger range of motion and greater demand on shoulder strength and flexibility means that you have to stay a bit more focused to keep the barbell in a good position.
Because of how variable shoulder strength and flexibility is person-to-person, there isn’t a standard/rx/sport prescription like last week; pick a weight that you’re confident you can hold across all ten rounds with excellent form, and talk to your coach if you have any questions.

Workout of the Day
AMRAP in 14 minutes with a partner:
12 overhead squats
12 burpee box jump overs
One partner will complete a full round while the other rests. Switch after the last burpee box jump over.

Pick an overhead squat weight that lets you go unbroken, or in 2 sets at most, throughout the workout. If you can use the same barbell as your partner that’s great, but definitely grab a different bar if you need to scale the weight to something more appropriate for your overhead strength and flexibility.
Lower the bar to a front squat if overhead squats are sketchy for you.
Go fast on the burpee box jump overs.
Control your barbells and watch your spacing with nearby teams.

standard: 65/45, 20/12
rx: 95/65, 24/20
sport: same as rx today; go fast and unbroken
metcon: 3×4:00 on, 1:00 off

Skill
5 rounds:
20 seconds of double under work
10 seconds of rest

1 minute rest

5 rounds:
20 seconds of double under work
10 seconds of rest

When you’re practicing, more than half of your sets should end in success. Success means that you stopped the set deliberately instead of being tripped by the rope or whipping yourself. If fewer than half of your sets end in success, then you’ve chosen too difficult of a drill and need to pick an easier one. If all of your sets end in success, then the drill is too easy and you’re ready to move on to a more challenging drill. Below is a list of jump rope drills in order of least to most difficult.

Singles
Singles, increasing speed across each 20 second interval
5 slow singles, 5 fast singles
5 singles, 1 double
4 singles, 1 double (etc…all the way to 1 and 1)
5 singles, 2 doubles (then 4/2, 3/2, etc… all the way to 1/2)
5 singles, 3 doubles (then 4/3, 3/3, etc…)
Generally continuing that pattern of increasing the double count and decreasing the single count until you’re working on unbroken double unders. The same pattern can be applied to double and triple under for more advanced practice, but don’t worry about triple unders until 100 consecutive doubles is pretty consistent.

Progress on this skill will be measured in weeks and months, not minutes. Be patient, and follow the “more than half” guidelines above for successful skill practice. There are other jump rope drills out there; feel free to practice whatever you and your coach decide works best.

Workout of the Day
AMRAP in 18 minutes:
500 m run
25 push ups
25 deadlifts

Nice and simple! You’ve got a full plate of all three movements, so select difficulties of each that guarantee none of them will grind to a halt.
Don’t compromise your positioning on the deadlift to get more reps; that’s dangerous.
Don’t compromise your positioning on the push ups to get more reps; that’s not a push up.

standard: 135/95
rx: 185/135
sport: 225/155, 15 strict handstand push ups instead of 25 regular push ups
metcon: 6×2:00 on, 1:00 off