CrossFit's Workout Of The Day

On a 1-minute clock for 8 rounds, complete:
100-meter sprint
Max clean and jerks

Rest 3 minutes between rounds. Score is your total clean-and-jerk reps.

♀ 75-lb barbell
♂ 115-lb barbell

Post total reps to comments.

Stimulus and Strategy:
Today's workout is 8 sprint efforts. Sprint the 100 meters as quickly as you can, get to the barbell, and complete as many clean and jerks as possible before the minute is up. Choose a light-to-moderate barbell load that allows you to cycle through reps quickly for touch-and-go reps. Practice barbell cycling in the warm-up to enhance your efficiency. Aim to complete the sprint in 30 seconds or faster, giving you around 30 seconds for clean and jerks.

Intermediate option:
On a 1-minute clock for 8 rounds, complete:
100-meter sprint
Max clean and jerks

Rest 3 minutes between rounds. Score is your total clean-and-jerk reps.

♀ 65-lb barbell
♂ 95-lb barbell

Beginner option:
On a 4-minute clock for 8 rounds, complete:
100-meter run
6 clean and jerks

Rest the remainder of each round.

♀ 35-lb barbell
♂ 45-lb barbell

Resources:
Running | Position Drill
The Clean and Jerk
The Power Clean and Push Jerk
The Power Clean and Split Jerk

Find a gym near you:
View the CrossFit map

For time:
800-meter run
80 pull-ups
80 deadlifts
800-meter run

Partition the pull-up and deadlift reps any way.

♀ 95-lb barbell
♂ 135-lb barbell

Post time to comments.

Stimulus and Strategy:
This is a high-rep and grippy workout. Keep in mind, we did pull-ups on Saturday, but at a lower intensity. This redundancy is intentional, but if you are sore, consider reducing the reps or decreasing the difficulty of the movement to keep intensity high. The deadlifts are light, but the volume will fatigue the posterior, making the last run so much fun. Buckle up for a fight when you hit the last 400 meters. Try to complete both runs between 3:30 and 4:30. The pull-ups and deadlifts should be completed in under 10 minutes and can be partitioned any way. For scaling, consider what can be completed in under 1 minute, and that rep scheme or movement variation will be your prescription. Examples per minute include 10 pull-ups/10 deadlifts (8 minutes of work), 8 pull-ups/8 deadlifts (10 minutes). If you cannot sustain a cadence of 8/8, reduce volume and or modify the movement selection. The first half of this workout should feel manageable. The second half is the real test.

Intermediate option:
For time:
800-meter run
60 pull-ups
60 deadlifts
800-meter run

Partition the pull-up and deadlift reps any way.

♀ 75-lb barbell
♂ 115-lb barbell

Beginner option:
3 rounds for time of:
200-meter run
20 jumping pull-ups
20 deadlifts
200-meter run

♀ 35-lb barbell
♂ 45-lb barbell

Resources:
Pose Running Drills | Pose Alignment
The Kipping Pull-Up
The Deadlift
The Jumping Pull-Up

Find a gym near you:
View the CrossFit map

Complete as many rounds and reps as possible in 8 minutes of:
10 overhead squats
5 chest-to-bar pull-ups

♀ 65-lb barbell
♂ 95-lb barbell

Post rounds and reps to comments.

Stimulus and Strategy:
Today we have 8 minutes of fast transitions — 100+ total reps, and no rest for the shoulders or grip. Think 80+ overhead squats and 40+ chest-to-bar pull-ups. This is a lot of work in a short time. Make it a goal to hold a round every minute, shooting for 8 rounds. Overhead squat loading must allow for straight arms overhead and a full depth, flat foot position at the bottom of the squat. Due to the expectation of fast transitions, the chest-to-bar option needs to be relatively easy for the first half of the workout, but as fatigue sets in, it will quickly become more challenging. For advanced athletes, shoot for 40-second rounds.

Intermediate option:
Complete as many rounds and reps as possible in 8 minutes of:
10 overhead squats
3 chest-to-bar pull-ups

♀ 55-lb barbell
♂ 75-lb barbell

Beginner option:
Complete as many rounds and reps as possible in 8 minutes of:
10 overhead squats
5 ring rows

♀ 35-lb barbell
♂ 45-lb barbell

Resources:
The Overhead Squat
The Chest-to-Bar Pull-Up
The Ring Row

Find a gym near you:
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Open Workout 26.3

For time:
2 rounds of:
12 burpees over the bar
12 cleans, weight 1
12 burpees over the bar
12 thrusters

2 rounds of:
12 burpees over the bar
12 cleans, weight 2
12 burpees over the bar
12 thrusters

2 rounds of:
12 burpees over the bar
12 cleans, weight 3
12 burpees over the bar
12 thrusters

♀ 65/75/85 lb
♂ 95/115/135 lb

Time cap: 16 minutes

Visit the CrossFit Games website for full details, including Scaled, Foundations (beginner), and Age-Group variations of the workout. Adaptive versions of the workout can be found through WheelWOD.

Resources:
The Burpee Over the Bar
The Power Clean
The Squat Clean
The Thruster

Find a gym near you:
View the CrossFit map

For time:
21 hang power cleans, first weight
15/21-calorie row
15 hang power cleans, second weight
10/15-calorie row
9 hang power cleans, third weight
7/9-calorie row

Rest 5 minutes

21 box jumps
15/21-calorie row
15 box jumps
10/15-calorie row
9 box jumps
7/9-calorie row

♀ 95/105/120-lb barbell and a 20-inch box
♂ 135/155/175-lb barbell and a 24-inch box

Stimulus and Strategy:
Today’s effort is two descending rep-scheme efforts with a 5-minute rest between each. Go into each piece with a “sprint” mentality. In the first part, the loading of the cleans increases, and the reps decrease. Expect the pulling redundancy to be in full effect. Focus on getting full hip extension and driving your elbows around the bar. In both efforts, push the pace on the rower as you are able. Work hard and have fun today.

Intermediate option:
For time:
21 hang power cleans, first weight
15/21-calorie row
15 hang power cleans, second weight
10/15-calorie row
9 hang power cleans, third weight
7/9-calorie row

Rest 5 minutes

21 box jumps
15/21-calorie row
15 box jumps
10/15-calorie row
9 box jumps
7/9-calorie row

♀ 75/85/95-lb barbell and a 20-inch box
♂ 115/125/135-lb barbell and a 24-inch box

Beginner option:
For time:
12 hang power cleans, first weight
9/12-calorie row
9 hang power cleans, second weight
7/9-cal row
6 hang power cleans, third weight
5/6-calorie row

Rest 5 minutes

12 box jumps
9/12-calorie row
9 box jumps
7/9-calorie row
6 box jumps
5/6-calorie row

♀ 35-lb barbell and an 8-inch box
♂ 45-lb barbell and a 12-inch box

Resources:
The Hang Power Clean
Rowing Technique Tips
The Box Jump

Find a gym near you:
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Quarter Gone Bad

5 rounds for max reps of:
15 seconds of thrusters
45-second rest
15 seconds of weighted pull-ups
45-second rest
15 seconds of burpees
45-second rest

♀ 95-lb barbell and a 35-lb dumbbell
♂ 135-lb barbell and a 50-lb dumbbell

Compare to 080413.

Post reps to the comments.

Stimulus and Strategy:
Today's workout is an interval sprint fest! Move fast, move well, find your threshold. Reps across all 5 rounds will be moderately challenging. They may feel slow in the moment, but you will think fast. The goal for each set is to perform 3-5+ reps within a 15-second work window, followed by 45 seconds of rest. The short workout window calls for unbroken movements. This is a one-to-three work/rest format, allowing for adequate recovery to push hard each round. Note that the recovery will feel shorter than you would like as the rounds compound. This is the battle! Can you maintain movement quality and rep consistency throughout the workout?

Intermediate option:
5 rounds for max reps of:
15 seconds of thrusters
45-second rest
15 seconds of strict pull-ups
45-second rest
15 seconds of burpees
45-second rest

♀ 65-lb barbell
♂ 95-lb barbell

Beginner option:
5 rounds for max reps of:
15 seconds of thrusters
45-second rest
15 seconds of banded pull-ups
45-second rest
15 seconds of burpees
45-second rest

♀ 35-lb barbell
♂ 45-lb barbell

Resources:
The Thruster
Weighted Pull-Up Tips
The Burpee
The Strict Pull-Up
The Strict Banded Pull-Up
From the Archives: Quarter Gone Bad WOD Demo

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For time:
60/75-calorie row
21 back squats
60/75-calorie row
15 back squats
60/75-calorie row
9 back squats

♀ 125-lb barbell
♂ 185-lb barbell

Post time to comments.

Stimulus and Strategy:
Today's workout is a mix of longer monostructural efforts, while moving a moderate to heavy barbell. The loading of the barbell should be moderate and allow you to complete your set of 21 in 2 sets or less, but try to move at a smooth pace and push for unbroken reps. If available, take the barbell from a rack. If you are taking the barbell from the floor, consider using a weight you can safely get from the ground to your back rack. If you are uncomfortable transferring the barbell to the back rack, a front squat is a great alternative. For the row, move at a consistent pace, remember to breathe, and focus on your stroke rate. A manageable stroke rate will help you stay locked in and ready for your next set of back squats. If you want to push the pace, increase your stroke rate.

Intermediate option:
For time:
45/60-calorie row
21 back squats
45/60-calorie row
15 back squats
45/60-calorie row
9 back squats

♀ 95-lb barbell
♂ 135-lb barbell

Beginner option:
For time:
21/30-calorie row
21 back squats
21/30-calorie row
15 back squats
21/30-calorie row
9 back squats

♀ 35-lb barbell
♂ 45-lb barbell

Resources:
Rowing | Body Position Tips
Rowing Stroke Rate Tips With Shane Farmer
The Back Squat

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Interval Nancy

Every 5 minutes for 25 minutes, complete:
400-meter run
15 overhead squats

Rest with the remaining time.

♀ 65-lb barbell
♂ 95-lb barbell

Compare to Nancy on 241026.

Post round times to comments.

Stimulus and Strategy:
Today's workout is a twist on the classic benchmark Nancy. In this variation, you will have 5 minutes to complete a single round of Nancy, then rest with the remaining time. Once time is up, you will repeat until you complete 5 total sets. The goal is to sprint each round to give yourself as much rest as possible before the next round. Try to finish a round in 2-3 minutes. The loading of the barbell should allow you to complete your reps in 2 sets or less — ideally, unbroken if possible. Push the pace on the run, but only as fast as you can get back to the barbell and immediately pick it up.

Intermediate option:
Every 5 minutes for 25 minutes, complete:
400-meter run
10 overhead squats

Rest with the remaining time.

♀ 55-lb barbell
♂ 75-lb barbell

Beginner option:
Every 5 minutes for 25 minutes, complete:
200-meter run
6 overhead squats

Rest with the remaining time.

♀ 35-lb barbell
♂ 45-lb barbell

Resources:
Running Drills | Pulling in Place
The Overhead Squat
The Nancy Workout

Find a gym near you:
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Complete as many rounds and reps as possible in 10 minutes of:
5 hang power cleans
20-second L-sit hold

♀ 125-lb barbell
♂ 185-lb barbell

Post total rounds and reps to the comments.

Stimulus and Strategy:
Today’s workout is a weightlifting and gymnastics couplet. The loading of the barbell should be moderate to heavy. Performing singles is totally appropriate; however, if you are able to perform a few touch-and-go sets, get after it. For the L-sit holds, choose a variation that allows you to complete your holds in 3 sets or fewer. Expect the fatigue of your hip flexors and your abdominals to make the hang power cleans more difficult.

Intermediate option:
Complete as many rounds and reps as possible in 10 minutes of:
5 hang power cleans
20-second L-sit hold with knees bent

♀ 95-lb barbell
♂ 135-lb barbell

Beginner option:
Complete as many rounds and reps as possible in 10 minutes of:
5 hang power cleans
20-second plank hold

♀ 55-lb barbell
♂ 75-lb barbell

Resources:
The Hang Power Clean
The L-Sit
Plank Variations

Find a gym near you:
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For time:
10-8-6-4-2 reps
Front squats
20-16-12-8-4 reps
Lateral burpees over the bar
10-8-6-4-2 reps
Power cleans

♀ 125-lb barbell
♂ 185-lb barbell

Post time to the comments.

Stimulus and Strategy:
Today, you'll take on a descending-rep triplet that combines moderately heavy barbell work, paired with burpees. Choose a barbell load that allows you to move through the front squats in no more than 3 sets each round and perform quick singles on the power cleans. Plan to complete the largest set of lateral burpees over the bar in no more than 90 seconds.

Intermediate option:
For time:
10-8-6-4-2 reps
Front squats
20-16-12-8-4 reps
Lateral burpees over the bar
10-8-6-4-2 reps
Power cleans

♀ 95-lb barbell
♂ 135-lb barbell

Beginner option:
For time:
8-6-4-2 reps
Front squats
16-12-8-4 reps
Burpees
8-6-4-2 reps
Power cleans

♀ 35-lb barbell
♂ 45-lb barbell

Resources:
The Front Squat
The Lateral Burpee Over the Bar
The Power Clean
The Burpee

Find a gym near you:
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Grace

For time:
30 clean and jerks

♀ 95-lb barbell
♂ 135-lb barbell

Compare to 240329.

Post time to comments.

Stimulus and Strategy:
Today, you'll tackle the classic CrossFit benchmark workout Grace, which should be a sprint! To get the most out of this workout, use a load that allows you to move well and cycle for 2-3 sets of 5 or more reps with very little rest between. The magic of this workout doesn't come from the volume of reps or the load, but how you push yourself to keep moving, hang on to the bar longer than you want, and immediately pick it back up when you don't want to. If you're scaling and can open with 20 unbroken reps, the load is likely too light. If you've done this workout before and have a score to beat that's within the 2- to 7-minute stimulus, go for it. If you have done this workout before and scaled, but think you can go heavier today, give it a shot. Even if you end up on the slower end of the intended time domain, that's OK for today.

Intermediate option:
For time:
30 clean and jerks

♀ 65-lb barbell
♂ 95-lb barbell

Beginner option:
For time:
30 clean and jerks

♀ 45-lb barbell
♂ 65-lb barbell

Resources:
The Clean and Jerk
The Power Clean and Push Jerk
The Power Clean and Split Jerk

Find a gym near you:
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Hidalgo

For time:
Run 2 miles

Rest 2 minutes

20 squat cleans
20 box jumps
20 overhead walking lunges with a plate
20 box jumps
20 squat cleans

Rest 2 minutes

Run 2 miles

If you've got a 20-lb vest or body armor, wear it.

♀ 95-lb barbell, 20-inch box, 25-lb plate
♂ 135-lb barbell, 24-inch box, 45-lb plate

Compare to 111229.

Post time to comments.

U.S. Army First Lieutenant Daren M. Hidalgo, 24, of Waukesha, Wisconsin, assigned to 3rd Squadron, 2nd Stryker Cavalry Regiment, based in Vilseck, Germany, died on Feb. 20, 2011, in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked his unit with an improvised explosive device. Two weeks before his death, he was hit by an earlier explosive device. Despite his injuries, he stayed in country and on patrols rather than return home. He is survived by his father Jorge, mother Andrea, brothers, Miles and Jared, and sister Carmen.

Stimulus and Strategy:
Happy New Year's Eve! Today’s workout is a Hero. If you have completed this workout in the past, look at your previous score to help navigate today’s attempt. Before the start of this workout, take a brief moment to remember why you are doing it — everybody has their own reasons. As always with a Hero workout, this is going to be a grind. Choose movement variations and loadings that allow you to keep moving.

Scaling:
Reduce the loading of the barbell and plate. Reduce the distance of each run. Reduce the reps of each movement.

To reduce the complexity of the squat cleans, perform a hang squat clean. For the box jumps, reduce the height of the box. For the overhead walking lunges, perform walking lunges with a single dumbbell in the goblet position.

In case of injury or limitation, for the run, perform 3,200/4,000 meters on the rower or ski erg or 7,000/10,000 meters on the Echo bike. For the squat cleans, perform power cleans, plus a front squat, or power cleans if there is a squatting limitation. For the box jumps, perform box step-ups. For the overhead walking lunges, perform walking lunges with no weight.

Intermediate option:
For time:
Run 2 miles

Rest 2 minutes

20 squat cleans
20 box jumps
20 overhead walking lunges with a plate
20 box jumps
20 squat cleans

Rest 2 minutes

Run 2 miles

♀ 65-lb barbell, 20-inch box, 15-lb plate
♂ 95-lb barbell, 24-inch box, 25-lb plate

Beginner option:
For time:
800-meter run

Rest 2 minutes

15 hang squat cleans
15 box step-ups
20 walking lunge steps
15 box step-ups
15 hang squat cleans

Rest 2 minutes

800-meter run

♀ 35-lb barbell and a 12-inch box
♂ 45-lb barbell and a 20-inch box

Coaching cues:
During the overhead walking lunges, press the plate into the sky. Think about the biceps being in line with the ears as you press up and pull back on the plate.

Resources:
Pose Running Drills | Lean and Pull
The Squat Clean
The Box Jump
The Plate Overhead Walking Lunge
The Hang Squat Clean
The Box Step-Up

Find a gym near you:
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Isabel

For time:
30 snatches

♀ 95 lb
♂ 135 lb

Post time to comments.

Compare to 240329.

Stimulus and Strategy:
Today’s workout is a classic CrossFit benchmark. This effort elegantly combines technique of a complex lift and efficiency of cycling repetitions. The loading of the barbell should be moderate. If you can perform the prescribed loading safely and keep your overall time under 15 minutes, go for it. Otherwise, adjust the weight, dial in the technique, and get after it. If you have completed this workout in the past, look back at your loading and time to help you navigate today’s effort.

Scaling:
Reduce the loading of the barbell.

To reduce the complexity of the snatch, perform hang snatches.

In case of injury or limitation, perform alternating dumbbell snatches. If there is an overhead limitation, perform cleans.

Intermediate option:
For time:
30 snatches

♀ 75 lb
♂ 115 lb

Beginner option:
For time:
30 snatches

♀ 55 lb
♂ 75 lb

Coaching cues:
When cycling snatches, bring the bar down the same way it got overhead. Focus on keeping the barbell close to your body and your weight back on your heels.

Resources:
The Snatch
The Power Snatch

Find a gym near you:
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5 rounds for time of:
10 thrusters
20-second L-sit hold
30-second handstand hold

♀ 65 lb
♂ 95 lb

Post time to comments.

Stimulus and Strategy:
Today’s workout combines a movement with an extensive range of motion with two static holds. Expect this effort to be more metabolic than you think it might be. The thruster weight should be relatively light and allow you to perform your reps unbroken. For the holds, choose variations that allow you to complete both in 3 sets or fewer. Perform the handstand hold against a wall.

Scaling:
Reduce the load of the barbell. Reduce the duration of the holds. To reduce the complexity of the thrusters, perform the movement with a pair of dumbbells.

For the L-sit holds, bend the knees of one or both legs. For the handstand holds, perform pike holds or plank holds.

In case of injury or limitation, for the thrusters, perform single-arm dumbbell thrusters. If there is an overhead limitation, perform front squats. If there is a squatting limitation, perform push presses. For the L-sit holds, perform seated leg-raise holds. For the handstand holds, perform seated dumbbell shoulder press holds with one or two dumbbells.

Intermediate option:
5 rounds for time of:
10 thrusters
20-second L-sit hold, both knees bent
30-second handstand hold

♀ 55 lb
♂ 75 lb

Beginner option:
5 rounds for time of:
10 thrusters
15-second seated leg-raise hold, both legs bent
20-second overhead plate hold

♀ 35-lb barbell and a 10-lb plate
♂ 45-lb barbell and a 15-lb plate

Coaching cues:
To increase the thrusters' cycle rate, pull the barbell down from the overhead position. As soon as the barbell touches the shoulders, begin your next rep.

Resources:
The Thruster
The L-Sit
Handstand | Kicking Up to a Wall
L-Sit Variations
Handstand Hold Progression

Find a gym near you:
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3 rounds for time of:
15 shoulder-to-overheads
30 burpee box jump-overs

♀ 95-lb barbell and a 20-inch box
♂ 135-lb barbell and a 24-inch box

Stimulus and Strategy:
Today’s workout is a grind with a bit of movement redundancy. Don’t expect this workout to be blazing fast; instead, think of this effort as smooth and steady. The loading of the barbell should be moderate. Some will be able to perform unbroken sets, while others should aim to break no more than once. For the shoulder-to-overheads, choose push presses or push jerks. The push press will have an increased cycle time, while the push jerk will help produce more reps. And the burpee box jump-overs are a marathon, not a sprint.

Scaling:
Reduce the loading of the barbell. Reduce the reps of the burpee box jump-overs.

To reduce the complexity of the shoulder-to-overheads, consider using a pair of dumbbells or performing shoulder presses at a reduced load. For the burpee box jump-overs, reduce the height of the box or perform burpee box step-overs.

In case of injury or limitation, for the shoulder-to-overheads, consider single-dumbbell shoulder presses or push presses. For the burpee box jump-overs, perform up-downs, plus box step-overs. If necessary, eliminate the box and perform up-downs.

Intermediate option:
3 rounds for time of:
15 shoulder-to-overheads
20 burpee box jump-overs

♀ 65-lb barbell and a 20-inch box
♂ 95-lb barbell and a 24-inch box

Beginner option:
3 rounds for time of:
15 shoulder-to-overheads
15 burpee box step-overs

♀ 35-lb barbell and a 12-inch box
♂ 45-lb barbell and a 20-inch box

Coaching cues:
As you dip in both the push press and push jerk, imagine running your shoulders and hips up and down a wall.

Resources:
The Push Press
The Push Jerk
Burpee Box Jump-Over Variations

Find a gym near you:
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For time:
600-meter row
12 hang squat cleans
6 wall walks
400-meter row
8 hang squat cleans
4 wall walks
200-meter row
4 hang squat cleans
2 wall walks

♀ 125 lb
♂ 185 lb

Stimulus and Strategy:
Today’s workout is a triplet with a descending rep scheme. The loading of the barbell should be moderate to heavy. Choose a weight that allows you to complete the reps in three sets or fewer. Push the pace on the rower and manage your reps on the wall walks. Breathe between reps and don’t burn out in the first set.

Scaling:
Reduce the loading of the barbell. Reduce the distance on the rower.

To reduce the complexity of the hang squat cleans, use a pair of dumbbells or consider performing a hang power clean, plus a front squat for each rep. For the wall walks, reduce the range of motion by only taking 1-3 steps toward the wall.

In case of injury or limitation, for the row, perform a 600/400/200-meter run or 500/900/1,300-meter Echo bike. For the hang squat cleans, consider hang medicine-ball cleans or kettlebell swings, plus a goblet squat. For the wall walks, perform inchworms, plus a push-up for each rep.

Intermediate option:
For time:
600-meter row
12 hang squat cleans
6 partial wall walks (2 steps toward the wall)
400-meter row
8 hang squat cleans
4 partial wall walks (2 steps toward the wall)
200-meter row
4 hang squat cleans
2 partial wall walks (2 steps toward the wall)

♀ 95 lb
♂ 135 lb

Beginner option:
For time:
600-meter row
12 hang squat cleans
6 inchworms
400-meter row
8 hang squat cleans
4 inchworms
200-meter row
4 hang squat cleans
2 inchworms

♀ 35 lb
♂ 45 lb

Coaching cues:
For the hang squat cleans, finish the second pull before getting under the barbell. Focus on jumping and getting the shoulders behind the barbell before pulling under the bar.

Resources:
Rowing
The Hang Squat Clean
The Wall Walk
The Inchworm

Find a gym near you:
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5 rounds for time of:
500-meter row
15 bench presses

♀ 95 lb
♂ 135 lb

Compare to 230419.

Post time to comments.

Stimulus and Strategy:
Today’s workout is a classic combination of pushing and pulling movement functions. In theory, neither movement should affect the other. The only question is, how fast can you row without needing too much rest before lifting the barbell? The loading of the barbell should be on the lighter side of moderate. This should allow you to perform consistent sets of 10 or more reps. As always with the bench press, if you are performing this workout by yourself or no one is around to help, be cautious of pushing to failure — always keep a few reps left in the tank.

Scaling:
Reduce the loading of the barbell. Reduce the distance on the rower.

To reduce the complexity of the bench presses, perform dumbbell bench presses or dumbbell floor presses.

In case of injury or limitation, substitute a 400-meter run or 1,250-meter Echo bike. For the bench presses, perform single-arm dumbbell bench presses or push-ups.

Intermediate option:
5 rounds for time of:
500-meter row
15 bench presses

♀ 75 lb
♂ 115 lb

Beginner option:
3 rounds for time of:
500-meter row
15 bench presses

♀ 45 lb
♂ 75 lb

Coaching cues:
In the bench press, your legs are just as important as your upper body. Drive your feet into the ground, squeeze your glutes, and drive the barbell away from your chest.

Resources:
Rowing Technique Tips
The Bench Press

Find a gym near you:
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Complete as many reps as possible in 10 minutes of:
1 wall walk
1 clean and jerk

After each round, add 1 rep to the wall walks and 10 lb to the barbell until time expires.

♀ 145-lb barbell
♂ 205-lb barbell

Post reps to comments.

Stimulus and Strategy:
Today’s workout is an ascending ladder of wall walks, coupled with increased loading in the clean and jerk. After each round, add 1 rep to the wall walks and 10 lb to the barbell until time expires. Your goal should be to complete 4-7 rounds. If you hit the workout as prescribed, your seventh round would be 7 wall walks and 1 clean and jerk at 265 lb. Adjust your loading and weight jumps according to the intended stimulus. Expect the wall walks to fatigue the shoulders and midline. This will ultimately make the jerk more challenging, so when moving through the workout, take your time on your lifts and don’t pick up the bar until you are confident.

Scaling:
Reduce the loading of the barbell. Reduce the reps of the wall walks.

To reduce the complexity of the wall walks, reduce the range of motion. Consider only taking 2-4 steps back toward the wall. For the clean and jerks, perform hang cleans and push presses.

In case of injury or limitation, for the wall walks, consider performing inchworms with your feet on the floor or elevated on a box. For the clean and jerks, perform dumbbell clean and jerks. If there is an overhead limitation, perform cleans with no jerk.

Intermediate option:
Complete as many reps as possible in 10 minutes of:
1 partial wall walk (2 steps toward the wall)
1 clean and jerk

After each round, add 1 rep to the wall walks and 10 lb to the barbell until time expires.

♀ 95-lb barbell
♂ 135-lb barbell

Beginner option:
Complete as many reps as possible in 10 minutes of:
1 inchworm
1 clean and jerk

After each round, add 1 rep to both the inchworms and clean and jerks until time expires.

♀ 35-lb barbell
♂ 45-lb barbell

Coaching cues:
As you dip and drive in the jerk, drive the elbows up. Keep the elbows high enough to maintain a shoulder “shelf” for the bar to rest on.

Resources:
The Wall Walk
The Clean and Jerk
The Power Clean and Push Jerk
The Power Clean and Split Jerk
Inchworm

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4 rounds for time of:
2 rope climbs to 15 feet
12 back squats
120 double-unders

♀ 125-lb barbell
♂ 185-lb barbell

Post time to comments.

Stimulus and Strategy:
Today’s workout is a spicy triplet with a moderately loaded barbell. If available, take the barbell from a rack and try to complete your reps unbroken in each set. These may be slow and challenging, which is the intended stimulus. If the weight is relatively light for you, move more quickly, but don’t sacrifice form. Choose options for all three movements that allow you to complete a single round in 5 minutes or less.

Scaling:
Reduce the loading of the barbell. Reduce the reps or height of the rope climb. Reduce the reps of the jump rope.

To reduce the complexity of the rope climbs, reduce the height of the climb. For the double-unders, practice the movement for no more than 2 minutes or perform single-unders.

In case of injury or limitation, for the double-unders, consider performing lateral line hops or penguin taps. For the rope climbs, perform pull-to-stands, towel pull-ups, or strict pull-ups. For the back squats, perform box squats to a target that allows for a pain-free range of motion, goblet squats, or air squats.

Intermediate option:
4 rounds for time of:
2 rope climbs to 12 feet
12 back squats
48 double-unders

♀ 95-lb barbell
♂ 135-lb barbell

Beginner option:
4 rounds for time of:
2 pull-to-stands
12 back squats
48 single-unders

♀ 35-lb barbell
♂ 45-lb barbell

Coaching cues:
During your rope climbs, focus on achieving a secure foot hook before ascending up the rope.

Resources:
The Rope Climb (Basket)
The Rope Climb (Wrapping)
The Back Squat
The Double-Under
Pull-to-Stand | Rope Climb Scaling
The Single-Under

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Complete as many rounds and reps as possible in 10 minutes of:
12/15-calorie row
10 push jerks

♀ 95-lb barbell
♂ 135-lb barbell

Post rounds and reps to comments.

Stimulus and Strategy:
Today’s workout is meant to be a pushing and pulling sprint, back and forth between the two movements. The calories on the rower are meant to be completed in a minute or less and the push jerks should be completed in unbroken sets for most of your rounds. This means the loading of the barbell should be light to moderate. The duration of this workout isn’t very long, so push the pace from the start and hold on.

Scaling:
Reduce the loading of the barbell. Reduce the calories on the rower.

To reduce the complexity of the push jerks, perform push presses.

In case of injury or limitation, for the push jerks, perform dumbbell push jerks (rack-position limitation), shoulder presses, or even push-ups to eliminate the loading. For the calories, use any machine available.

Intermediate option:
Complete as many rounds and reps as possible in 10 minutes of:
9/12-calorie row
10 push jerks

♀ 65-lb barbell
♂ 95-lb barbell

Beginner option:
Complete as many rounds and reps as possible in 10 minutes of:
6/9-calorie row
10 push jerks

♀ 35-lb barbell
♂ 45-lb barbell

Coaching cues:
In the push jerk, you aren’t pushing the barbell up away from your body. Instead, you are pushing your body underneath the barbell.

Resources:
Rowing
Rowing | Body Position Tips
The Push Jerk

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21-18-15-12-9-6-3 reps for time of:
Bench presses
Calories on the Echo bike

♀ 125-lb barbell
♂ 185-lb barbell

Compare to 250513.

Post times to comments.

Stimulus and Strategy:
Today’s workout is a weightlifting and monostructural couplet. Use caution when pushing the pace on the bike. That strategy may make the bench presses more difficult than necessary. Instead, adjust your pace so you can maintain bigger chunks of reps on the bench. The loading of the barbell should be moderate to heavy and allow you to maintain consistent sets of 5-7 reps. Avoid pushing to failure on the bench presses unless you have a spotter. If you do not have a spotter, take extra time to rest between sets and only perform reps you know you can complete.

Scaling:
Reduce the loading and volume of the barbell. Reduce the calories on the bike.

To reduce the complexity of the bench presses, perform dumbbell bench presses or dumbbell floor presses.

In case of injury or limitation, perform the calories on any machine available. For the bench presses, perform single-arm dumbbell bench presses or push-ups.

Intermediate option:
21-18-15-12-9-6-3 reps for time of:
Bench presses
Calories on the Echo bike

♀ 95-lb barbell
♂ 135-lb barbell

Beginner option:
15-12-9-6-3 reps for time of:
Dumbbell bench presses
Calories on the Echo bike

♀ 15-lb dumbbells
♂ 20-lb dumbbells

Coaching cues:
To set your upper back into position for the bench press, think about pulling your lats down into your back pockets and turning your arms so the bony part of your elbows are facing away from you.

Resources:
The Bench Press
Rogue Echo Bike
Dumbbell Bench Press

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For time:
50 power cleans

♀ 125 lb
♂ 185 lb

Post time to comments.

Stimulus and Strategy:
Today’s workout is straightforward — simply move through the power cleans as quickly as possible. The loading of the barbell is meant to be moderate to heavy. This means some may choose to perform singles for all their reps, while others may be able to complete several sets of touch-and-go reps. Either way, a good goal is aiming to complete 5 reps or more per minute. When you are taking a break, don’t let that bar sit there for too long; get your hands back on the bar quickly.

Scaling:
Reduce the load of the barbell.

To reduce the complexity of the power clean, perform a hang power clean or consider using dumbbells.

In case of injury or limitation, perform a sumo deadlift high pull or medicine-ball clean if there is a limitation with the rack position.

Intermediate option:
For time:
50 power cleans

♀ 95 lb
♂ 135 lb

Beginner option:
For time:
50 power cleans

♀ 35 lb
♂ 45 lb

Coaching cues:
On the power clean, after you finish your pull, focus on driving your elbows around the barbell as quickly as possible.

Resources:
The Power Clean

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21-18-15-12-9-6-3 reps for time of:
Ring dips

After each set, complete 3 squat snatches.

♀ 95 lb
♂ 135 lb

Post times to comments.

Stimulus and Strategy:
Today’s workout is a couplet with some movement interference. Expect the pressing of the ring dips and the lockout of the squat snatches to significantly tax the shoulders, as well as the compounding fatigue of the hip flexors from kipping the dips and the squat of the snatch. The loading of the barbell is meant to be moderate. Some may be able to perform touch-and-go reps, while it is also perfectly acceptable to perform 3 quick singles. Choose an option for the ring dips that allows you to consistently perform sets of 5 or more reps.

Scaling:
Reduce the loading of the barbell. Reduce the reps of the ring dips.

To reduce the complexity of the ring dips, perform jumping ring dips or foot-assisted ring dips. Perform hang squat snatches or hang power snatches, plus an overhead squat in place of the squat snatch if needed.

In case of injury or limitation, for the ring dips, perform bench/box dips, push-ups, or dumbbell shoulder presses. For the squat snatches, perform power snatches if there is a squatting limitation. You may also consider power snatches, plus an overhead lunge.

Intermediate option:
12-10-8-6-4-2 reps for time of:
Ring dips

After each set, complete 3 squat snatches.

♀ 65 lb
♂ 95 lb

Beginner option:
15-12-9-6-3 reps for time of:
Foot-assisted ring dips

After each set, complete 3 hang squat snatches.

♀ 35 lb
♂ 45 lb

Coaching cues:
When completing the squat snatches in today’s workout, commit to getting as tall as possible before pulling into the squat on each rep.

Resources:
The Ring Dip
Kipping Ring Dip
The Squat Snatch
Ring Dip Scaling
The Hang Squat Snatch
Ring Dip | Coaching Tips

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Complete as many rounds and reps as possible in 10 minutes of:
3 power cleans
15-foot handstand walk
45 double-unders
15-foot handstand walk

♀ 125 lb
♂ 185 lb

Post rounds and reps to comments.

Stimulus and Strategy:
Today’s workout combines a heavier lift with a sprinkle of higher-skill gymnastics. This sprinkle should allow you to keep moving through your rounds with minimal reduction in pace. The loading on the barbell is meant to be moderate to heavy. Some may be able to perform a few touch-and-go reps, while others work to maintain quick singles. Choose options that allow you to complete at least 5 rounds.

Scaling:
Reduce the load of the barbell. Reduce the reps on the jump rope.

To reduce the complexity of the power clean, perform a hang power clean. To scale the handstand walks, complete a half circle around a box with your feet on the box (walking laterally around the box). You can also scale the handstand walk to 3 inchworms or bear crawls. For the double-unders, practice the movement for 30 seconds or perform single-unders.

In case of injury or limitation, for the power cleans, consider medicine-ball or dumbbell power cleans. For the handstand walks, consider alternating dumbbell shoulder presses or shoulder taps in a plank hold. Consider performing jumping jacks, penguin taps, or alternating toe taps on a low box in place of the double-unders.

Intermediate option:
Complete as many rounds and reps as possible in 10 minutes of:
3 power cleans
1 half circle lateral walk around a box (feet on the box), moving to your right
20 double-unders
1 half circle lateral walk around a box (feet on the box), moving to your left

♀ 95 lb
♂ 135 lb

Beginner option:
Complete as many rounds and reps as possible in 10 minutes of:
3 power cleans
3 inchworms
20 single-unders
15-foot bear crawl

♀ 35 lb
♂ 45 lb

Coaching cues: On your handstand walks, don’t focus or look for your “end point.” Walk through the finish line.

Resources:
The Power Clean
The Handstand Walk
The Double-Under
Handstand Walk Around Box
The Bear Crawl

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Service Cup Workout 1

21-15-9-9 reps for time of:
Thrusters
Lateral burpees over the bar

♀ 65-lb barbell
♂ 95-lb barbell

Post time to the comments, and submit your score as part of the 2025 CrossFit Service Cup.

Head over to the Service Cup website for additional variations of today’s workout, as well as official updates and rules.

Resources:
The Thruster
Lateral Burpees Over the Bar

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3 rounds for time of:
400-meter run
30 GHD sit-ups
100-foot front-rack walking lunge

♀ 65 lb
♂ 95 lb

Post time to comments.

Stimulus and Strategy:
Today’s workout is a bit of a midline mash-up. Expect the GHD sit-ups and the front-rack lunges to conflict with one another and make running more challenging. Aim to complete this workout in about 20 minutes or less. Choose a weight for the lunges that allows you to complete the distance in 2 sets or less in each round. If you are not familiar with the GHD sit-up or are not consistently performing the movement, reduce the reps and range of motion.

Scaling:
Reduce the loading of the barbell. Reduce the reps of the GHD sit-ups. Reduce the distance of the run and the front-rack lunge.

To reduce the complexity of the GHD sit-ups, limit the range of motion. For the front-rack lunges, consider using a pair of dumbbells to help minimize issues with the rack position.

In case of injury or limitation, for the run, complete 900/1,250 meters on the Echo bike, or 400/500 meters on the rower or ski erg. For the GHD sit-ups, perform V-ups or sit-ups. For the front-rack lunge, perform this movement with no weight or consider a low box step-up.

Intermediate option:
3 rounds for time of:
400-meter run
20 GHD sit-ups to parallel
100-foot front-rack walking lunge

♀ 55 lb
♂ 75 lb

Beginner option:
3 rounds for time of:
200-meter run
20 AbMat sit-ups
50-foot walking lunge

Coaching cues:
For the front-rack walking lunge, step long, keep your chest up, and drive through your front heel. Avoid letting your knee cave inward.

Resources:
Running Drills | Pose Alignment
The GHD Sit-Up
The Front-Rack Lunge
GHD Sit-Up Progressions
The AbMat Sit-Up
The Walking Lunge

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For time:
50 deadlifts
40 pull-ups
30-calorie row
20 chest-to-bar pull-ups
10 squat cleans

♀ 125 lb
♂ 185 lb

Post time to comments.

Stimulus and Strategy:
Today’s workout is a chipper. Aim to complete this effort in 15 minutes or less. The loading of the barbell should be light-to-moderate for the deadlifts and moderate-to-heavy for the squat cleans. This means you should be able to consistently perform larger chunks of reps on the deadlifts and singles for the squat cleans. Manage your pace on the rower in anticipation of the final two movements. Don’t push too hard on the rower and end up putting yourself in a “hole” for the remainder of the workout.

Scaling:
Reduce the loading of the barbell. Reduce the reps of each of the movements.

To reduce the complexity of deadlifts, perform sumo deadlifts. This will reduce the difficulty in navigating the knees. For the pull-ups, reduce the range of motion. For the squat cleans, consider hang squat cleans or a power cleans.

In case of injury or limitation, for the deadlifts, consider kettlebell sumo deadlifts or unloaded good mornings. For the pull-ups, consider ring rows. For the squat cleans, consider dumbbell squat cleans or dumbbell power cleans if there is a squat limitation. For the row, use whatever machine is available to perform the calories.

Intermediate option:
For time:
50 deadlifts
40 jumping pull-ups
30-calorie row
20 pull-ups
10 squat cleans

♀ 95 lb
♂ 135 lb

Beginner option:
For time:
45 deadlifts
35 ring rows
25-calorie row
15 jumping pull-ups
5 squat cleans

♀ 35 lb
♂ 45 lb

Coaching cues:
In the squat clean, drive your hips forward, squeeze your glutes at the top, and make sure you finish the pull before pulling under the bar.

Resources:
The Deadlift
The Kipping Pull-Up
Rowing
The Kipping Chest-to-Bar Pull-Up
The Squat Clean
Jumping Pull-Up Progression
The Ring Row

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For time:
Accumulate 2 minutes of an L-sit hold
6 legless rope climbs to 15 feet
12 snatches
Accumulate 2 minutes of an L-sit hold
12 rope climbs to 15 feet
24 snatches

♀ 95-lb barbell
♂ 135-lb barbell

Post time to comments.

Stimulus and Strategy:
Today’s workout combines challenging gymnastics elements with a moderate weightlifting movement. As your midline muscles fatigue from the L-sit holds, expect the rope climbs and the snatches to become more difficult. Choose a weight for the barbell that allows you to maintain a cadence of 6 or more reps per minute. Your best strategy on the snatches will be quick singles. Snatches may be performed as a power or squat variation. On the L-sit holds, choose an option that allows you to consistently hold for 10 seconds or more. Manage the pace of the rope climbs.

Scaling:
Reduce the duration of the L-sit holds. Reduce the number of reps for the rope climbs. Reduce the loading of the snatches.

To reduce the complexity of the L-sit holds, bend one leg or tuck both knees in toward the chest. For the legless rope climbs, reduce height or perform legged rope climbs. For the rope climbs, reduce the height or perform 3 strict pull-ups per rope climb. For the snatches, consider performing hang snatches.

In case of injury or limitation, for the L-sit holds, perform plank holds. For the rope climbs, perform pull-to-stands or ring rows. For the snatches, perform kettlebell swings or dumbbell snatches. If necessary, perform cleans if there is an overhead limitation.

Intermediate option:
For time:
Accumulate 2 minutes of an L-sit hold with knees bent
6 rope climbs to 12 feet
12 snatches
Accumulate 2 minutes of an L-sit hold with knees bent
6 rope climbs to 12 feet
24 snatches

♀ 65-lb barbell
♂ 95-lb barbell

Beginner option:
For time:
Accumulate 2 minutes of a plank hold from the knees
6 pull-to-stands
12 snatches
Accumulate 2 minutes of a plank hold from the knees
12 pull-to-stands
24 snatches

♀ 35-lb barbell
♂ 45-lb barbell

Coaching cues:
In the L-sit hold, drive your heels forward and squeeze your quads — make your legs look like steel beams!

Resources:
The L-Sit
The Legless Rope Climb
The Power Snatch
The Snatch
The Rope Climb (Basket)
The Rope Climb (Wrapping)
Rope Climb Scaling | Pull-to-Stands

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12-9-6 reps for time of:
Squat cleans
Ring muscle-ups

♀ 95 lb
♂ 135 lb

Post time to comments.

Stimulus and Strategy:
Today’s workout is a play on the benchmark workout Amanda — two higher-skill movements with slightly more reps than the original workout. The loading on the squat cleans should be moderate. Some athletes may be able to maintain touch-and-go reps, while others may choose to perform quick singles. On the ring muscle-ups, manage your reps and don’t push to failure. Instead, break the sets into manageable reps that allow you to stay fresh and minimize long-winded breaks.

Scaling:
Reduce the loading of the barbell. Reduce the repetitions of the muscle-ups.

To reduce the complexity of the squat cleans, consider hang squat cleans or perform the movement with a pair of dumbbells. For the muscle-ups, consider jumping muscle-ups or low-ring muscle-up transitions.

In case of an injury or limitation, perform power or hang power cleans. Consider single dumbbell options, as well. For the ring muscle-ups, perform ring rows or foot-assisted strict pull-ups.

Intermediate option:
For time:
12-9-6 squat cleans
5-4-3 ring muscle-ups

♀ 65 lb
♂ 95 lb

Beginner option:
12-9-6 reps for time of:
Squat cleans
Low-ring muscle-up transitions

♀ 35 lb
♂ 45 lb

Coaching cues:
Performing quick singles can be a useful tactic in a workout like today’s. Focus on following the barbell down to the ground, take a brief moment to breathe, reset your starting position, and perform the next rep.

Resources:
The Squat Clean
The Kipping Muscle-Up
Low-Ring Muscle-Up Transition
Low-Ring Muscle-Up Tips

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Fran

21-15-9 reps for time of:
Thrusters
Pull-ups

♀ 65 lb
♂ 95 lb

Compare to 240325.

Post time to comments.

Stimulus and Strategy:
If you have never completed Fran before, it is intended to be a sprint. Experienced athletes should go hard and shoot for a PR. Choose a load for the thrusters that allows you to complete at least 15 unbroken reps. Select a pull-up option that allows you to complete each round with minimal rest. All athletes should aim to finish the workout in 10 minutes or less. However, if you would like to attempt the prescribed workout, knowing it's going to take you longer, go for it. As long as you maintain form and technique, this is a great opportunity to establish a time. Intermediate and beginner athletes should establish a goal for this workout and create a plan for breaking up the thrusters and/or pull-ups as necessary.

Scaling:
Reduce the loading of the barbell. Reduce the reps of the pull-ups.

To reduce the complexity of the pull-ups, consider jumping pull-ups or ring rows.

In case of an injury or limitation, consider front squats (overhead limitation) or push presses (squatting limitation) in place of the thrusters. For the pull-ups, consider one-arm ring rows or dumbbell rows.

Intermediate option:
For time:
21-15-9 thrusters
12-9-6 pull-ups

♀ 55 lb
♂ 75 lb

Beginner option:
21-15-9 reps for time of:
Thrusters
Ring rows

♀ 35 lb
♂ 45 lb

Coaching cues:
Unlike the gymnastics-style kipping pull-ups, on the descent of the butterfly pull-up, move your legs behind you and prepare them to move forward to initiate the next rep. (See demo video.)

Resources:
The Thruster
The Kipping Pull-Up
The Butterfly Pull-Up
The Ring Row

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Complete as many reps as possible in 10 minutes of:
1-minute plank hold
25 box jump-overs
1-minute plank hold
25 box jump-overs
1-minute plank hold
25 box jump-overs
1-minute plank hold
Max back squats in the remaining time

♀ 125-lb barbell and 20-inch box
♂ 185-lb barbell and 24-inch box

Post total back squat reps to comments.

Stimulus and Strategy:
In today’s workout, expect the plank holds and box jumps to have a significant effect on the back squats at the end of the workout. The plank hold will challenge your midline, while the box jumps will get the legs nice and tired. Perform the plank holds on the forearms or the hands (your choice). Choose options for the plank holds and box jumps that allow you to get to the back squats with at least 2 minutes to perform squats. Then, once you have the barbell on your back, challenge yourself not to put the bar down until time expires.

Scaling:
Reduce the loading of the barbell. Reduce the height of the box jump-overs. Reduce the duration of the plank holds.

To reduce the complexity of the plank holds, perform from the knees. For the box jump-overs, perform box step-up overs. For the back squats, consider dumbbell or kettlebell goblet squats.

In case of an injury or limitation, perform plank holds with your hands on a 24- or 30-inch box. For the back squats, perform air squats or lunges.

Intermediate option:
Complete as many reps as possible in 10 minutes of:
1-minute plank hold
25 box jump-overs
1-minute plank hold
25 box jump-overs
1-minute plank hold
25 box jump-overs
1-minute plank hold
Max back squats in the remaining time

♀ 95-lb barbell and 20-inch box
♂ 135-lb barbell and 24-inch box

Beginner option:
Complete as many reps as possible in 10 minutes of:
30-second plank hold
20 box step-overs
30-second plank hold
20 box step-overs
30-second plank hold
20 box step-overs
30-second plank hold
Max back squats in the remaining time

♀ 35-lb barbell and 12-inch box
♂ 45-lb barbell and 20-inch box

Coaching cues:
When holding the plank, squeeze your glutes and focus on bringing your ribs to your hips. This will help you maintain a rigid position and keep the hips and shoulders in line.

Resources:
Plank Hold
Box Jump-Over Variations
The Back Squat
Plank Hold Variations
Box Step-Over

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