CrossFit's Workout Of The Day

For time:
21 L pull-ups
42 thrusters
18 L pull-ups
36 thrusters
15 L pull-ups
30 thrusters
12 L pull-ups
24 thrusters
9 L pull-ups
18 thrusters

♀ 35-lb barbell
♂ 45-lb barbell

Post time to comments.

Stimulus and Strategy:
This workout will be a grind for most athletes. Expect the L pull-ups to be the most challenging, but if you have the capacity, give them a try, even if you need to reduce the reps or use a band. On the thrusters, try for big sets. You can almost always do another rep with the empty bar — you may not want to, but today is the day to go for it.

Intermediate option:
For time:
12 strict pull-ups
30 thrusters
9 strict pull-ups
24 thrusters
6 strict pull-ups
18 thrusters
3 strict pull-ups
12 thrusters
1 strict pull-up
6 thrusters

♀ 35-lb barbell
♂ 45-lb barbell

Beginner option:
For time:
15 ring rows
15 thrusters
12 ring rows
12 thrusters
9 ring rows
9 thrusters
6 ring rows
6 thrusters
3 ring rows
3 thrusters

♀ 15-lb barbell
♂ 25-lb barbell

Resources:
The L Pull-Up
The Thruster
The Strict Pull-Up
The Ring Row

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8 rounds for time of:
5 box jump-overs
5 hang power cleans

♀ 155-lb barbell and a 24-inch box
♂ 225-lb barbell and a 30-inch box

Post time to comments.

Stimulus and Strategy:
Today, we have taller box jumps paired with heavy hang power cleans. Expect this to be a very high-power output workout that will challenge you more with each round. Choose a weight and height that allows you to maintain unbroken sets through the first several rounds. Be prepared to take a quick break after each set of box jumps to ensure you’re ready for that heavy barbell. Set that hook grip and get full hip extension on each rep.

Intermediate option:
8 rounds for time of:
5 box jump-overs
5 hang power cleans

♀ 105-lb barbell and a 20-inch box
♂ 155-lb barbell and a 24-inch box

Beginner option:
8 rounds for time of:
5 box step-overs
5 hang power cleans

♀ 35-lb barbell and a 16-inch box
♂ 45-lb barbell and a 20-inch box

Resources:
Box Jump-Over Variations
The Hang Power Clean
The Box Step-Over

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Push press 3-2-2-1-1-1 reps

Compare to similar 230509, 250120, and 260323.

Post your loads to comments.

Stimulus and Strategy:
Today's heavy day focuses on building strength overhead. Compare to your last heavy push press and use it to help gauge the loads you pick today. Build to a challenging single push press over the course of 6 sets, starting with a set of 3, then 2 sets of 2, and finally, 3 singles, building in load. Start at around 75% or more of your 1-rep max for the set of 3, and try for a PR on the second or third single, if you’re feeling good with sound mechanics.

Intermediate option:
Same as Rx'd.

Beginner option:
Push press 3-3-3-3-3-3 reps

Resources:
The Push Press

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For reps:
Tabata air squats
Tabata push-ups
Tabata AbMat sit-ups
Tabata walking lunges

Each Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 rounds.

Post total reps to comments.

Stimulus and Strategy:
Today's workout is made up of four back-to-back Tabata intervals. The Tabata interval is 8 rounds of 20 seconds of work, followed by 10 seconds of rest for each movement. Push to keep moving for as much of each 20-second effort as possible, shooting for at least 8 reps per interval. Expect the push-ups to be the most challenging. Rest as needed, but always try to squeeze out one more rep.

Intermediate option:
Same as Rx'd.

Beginner option:
For reps:
Reverse Tabata air squats
Reverse Tabata push-ups
Reverse Tabata AbMat sit-ups
Reverse Tabata walking lunges

Each reverse Tabata interval is 10 seconds of work followed by 20 seconds of rest for 8 rounds.

Resources:
The Air Squat
The Push-Up
The AbMat Sit-Up
The Walking Lunge

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4 rounds for time of:
Run 800 meters

Rest 3 minutes between rounds.

Compare to 241102.

Post times to comments.

Stimulus and Strategy:
In today's workout, you'll perform 4 running intervals. Push each run as hard as your capacity allows. With 3 minutes of rest between each run, you'll have plenty of time to recover before the next effort. The rest will make this workout more challenging because you can hit each run at around the same time. Advanced athletes should push the pace from the first interval and hang on. Less experienced athletes should feel out the first interval and increase their pace across if possible.

Intermediate option:
Same as Rx'd.

Beginner option:
4 rounds for time of:
Run 600 meters

Rest 3 minutes between rounds.

Resources:
Pose Running Drills | Lean and Pull
Pose Running Drills | Pose Alignment

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2 rounds for time of:
15 shuttle runs
35 toes-to-bars
15 shuttle runs
25 strict pull-ups

One shuttle run is 25 feet out and 25 feet back.

Post time to comments.

Stimulus and Strategy:
This is a longer workout that will challenge your endurance, stamina, and grip. To move through this workout as efficiently as possible, consider breaking the toes-to-bars and strict pull-ups into smaller sets, coupled with quick breaks to avoid muscular failure early on. Move through the shuttle runs at a quick pace; scale as needed to complete each set in under 2 minutes. Complete the toes-to-bars and pull-ups each in 3 minutes or less.

Intermediate option:
2 rounds for time of:
15 shuttle runs
25 toes-to-bars
15 shuttle runs
15 strict pull-ups

One shuttle run is 25 feet out and 25 feet back.

Beginner option:
2 rounds for time of:
5 shuttle runs
25 hanging knee raises
5 shuttle runs
15 ring rows

One shuttle run is 25 feet out and 25 feet back.

Resources:
Shuttle Run Tips
The Kipping Toes-to-Bar
The Strict Pull-Up
The Kipping Hanging Knee Raise
The Ring Row

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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

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Topsy

Complete as many rounds and reps as possible in 25 minutes of:
3 muscle-ups
8 thrusters
17-calorie row

♀ 75-lb barbell
♂ 115-lb barbell

Compare to 250627.

Post rounds and reps to comments.

Stimulus and Strategy:
Today's workout is in honor of McCoy “Topsy” Turner. Turner was a beloved member of the CrossFit community and a former Seminar Staff Flowmaster, who died by suicide on March 8, 2025, after a long battle with complex post-traumatic stress. Turner served for 17 years in the Royal Navy, specializing as an exercise rehabilitation instructor. He was part of Operation Herrick when he served in Afghanistan before relocating to Bali and continuing his work in CrossFit education. Turner worked more than 250 seminars and exemplified excellence and service. Known for his warmth, kindness, and extreme selflessness, he touched the lives of many. Turner is survived by his sons, Brodie and Tommy.

This Hero workout is a triplet where you should attempt to move at a consistent pace throughout. Choose a thruster loading and ring muscle-up volume that allows you to complete unbroken sets each round. Row at a pace that allows for some recovery. Since this is a Hero workout, attempt it Rx'd if you can perform the movements safely and effectively, even if the intended stimulus is not met. Embrace the challenge.

Intermediate option:
Complete as many rounds and reps as possible in 25 minutes of:
3 jumping muscle-ups
8 thrusters
17-calorie row

♀ 55-lb barbell
♂ 75-lb barbell

Beginner option:
Every 5 minutes for 25 minutes, complete:
3 low-ring muscle-up transitions
8 thrusters
12-calorie row

♀ 35-lb barbell
♂ 45-lb barbell

Resources:
The Kipping Muscle-Up
The Thruster
Rowing Technique Tips
The Jumping Ring Muscle-Up
Low-Ring Muscle-Up Scaling
CrossFit Hero and Tribute Workouts

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For time:
400-meter run
30 toes-to-bars
400-meter run
10 wall walks
400-meter run
30 toes-to-bars
400-meter run

Post time to the comments.

Stimulus and Strategy:
This bodyweight workout will challenge your core stamina in different ways. Push the pace on the run efforts, finishing each in 2 minutes or less. If needed, scale to either 300 or 200 meters to practice running at a faster pace. Scale the toes-to-bar volume first and then, if needed, substitute with knees-to-chests or hanging knee raises to maintain sets of 5 or more. Finish the toes-to-bar variation in under 3 minutes each set. Prioritize full range of motion wall walks if possible. If you can climb the wall fully without losing control or bending your elbows, but the volume is too high, reduce it to 5 or 7 reps. If you can't fully climb the wall without losing a straight arm, scale the range of motion.

Intermediate option:
For time:
400-meter run
30 hanging knee raises to chest level
400-meter run
5 wall walks
400-meter run
30 hanging knee raises to chest level
400-meter run

Beginner option:
For time:
200-meter run
20 hanging knee raises to waist level
200-meter run
5 inchworms + push-ups
200-meter run
20 hanging knee raises to waist level
200-meter run

Resources:
Running | Change in Support Drill
The Kipping Toes-to-Bar
The Wall Walk
The Kipping Hanging Knee Raise

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Every minute on the minute for 20 minutes, complete:
Minutes 0-5 - 1 snatch high pull
Minutes 6-10 - 1 hang squat snatch
Minutes 11-20 - 1 squat snatch

Post loads to comments.

Stimulus and Strategy:
Today, you'll take on heavy snatch variations, building in load. Remember, heavy is relative to each person, so challenge yourself with heavier loads, while ensuring you can maintain sound mechanics throughout. Focus on the first and second pulls during the first lift. Focus on the second and third pulls in the second lift. Then, use the third lift to pull it all together.

Intermediate option:
Same as Rx'd.

Beginner option:
Every minute on the minute for 20 minutes, complete:
Minutes 0-5 - 1 snatch high pull
Minutes 6-10 - 1 hang power snatch
Minutes 11-20 - 1 power snatch + overhead squat

Resources:
The Hang Squat Snatch
The Squat Snatch
The Power Snatch
The Hang Power Snatch
The Overhead Squat
What Is a Snatch?

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Back squat 8-8-8-8-8 reps

Compare to similar 250211 and 251020.

Post loads to the comments.

Stimulus and Strategy:
Today's workout is a heavy day. Ensure all 5 sets are heavy enough to be actual working sets where you’re getting stronger. All sets should be at least 70% of your 1-rep max or a load that feels moderately heavy. Look at the recent 5-rep back squat day from Oct. 20, 2025, to get an idea of your capacity for performing 8 reps in today's effort. Note that today you can build to a heavy set over the course of 5 working sets. That said, all sets should be challenging. Heavy is the goal today, but always prioritize mechanics, only going as heavy as technique allows.

Intermediate option:
Same as Rx’d.

Beginner option:
Same as Rx’d.

Resources:
The Back Squat

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For time:
5,000-meter air bike
30 kettlebell hang cleans
200-meter kettlebell farmers carry
3,000-meter air bike
20 kettlebell hang cleans
100-meter kettlebell farmers carry
1,000-meter air bike
10 kettlebell hang cleans
50-meter kettlebell farmers carry
500-meter air bike

♀ 35-lb kettlebells
♂ 53-lb kettlebells

Post time to the comments.

Stimulus and Strategy:
Today’s workout is a longer endurance-based effort. Expect the first bike to challenge not only your endurance but your mental fortitude. Look to maintain a consistent pace on the bike. Find an RPM or cadence you can hold based on the distance. Higher cadences will be harder to hold for longer durations. Aim to perform the cleans in 3 sets or fewer. On each farmers carry, try to go a little further than you want to. Ultimately, try not to put the kettlebells down more than four times on any carry. On that last bike, give it one last push with everything you have left.

Intermediate option:
For time:
5,000-meter air bike
30 kettlebell hang cleans
200-meter kettlebell farmers carry
3,000-meter air bike
20 kettlebell hang cleans
100-meter kettlebell farmers carry
1,000-meter air bike
10 kettlebell hang cleans
50-meter kettlebell farmers carry
500-meter air bike

♀ 26-lb kettlebells
♂ 35-lb kettlebells

Beginner option:
For time:
3,000-meter air bike
20 dumbbell hang cleans
150-meter dumbbell farmers carry
2,000-meter air bike
15 dumbbell hang cleans
75-meter dumbbell farmers carry
500-meter air bike
10 dumbbell hang cleans
50-meter dumbbell farmers carry
250-meter air bike

♀ 10-lb dumbbells
♂ 15-lb dumbbells

Resources:
Rogue Echo Bike
Air Bike Setup
The Kettlebell Hang Clean
The Kettlebell Farmers Carry
The Dumbbell Hang Clean
The Dumbbell Farmers Carry

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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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Every 4 minutes for 5 rounds, complete:
400-meter run
2 legless rope climbs to 15 feet

Rest in the remaining time.

Post times to comments.

Stimulus and Strategy:
Today's workout consists of five sprints. Complete each round as quickly as possible and rest with the remaining time of the 4-minute interval. Push the pace of the run to finish each in 2 minutes or less. Following the run, take the opportunity to practice a challenging rope climb variation. Remember, regardless of how you approach this workout, you should have at least 30 seconds of rest before starting the next round. Scale accordingly.

Intermediate option:
Every 4 minutes for 5 rounds, complete:
400-meter run
2 rope climbs to 15 feet

Rest in the remaining time.

Beginner option:
Every 4 minutes for 5 rounds, complete:
200-meter run
4 pull-to-stands

Rest in the remaining time.

Resources:
Running | Line Drills
The Legless Rope Climb
The Rope Climb (Basket)
The Rope Climb (Wrapping)
Modified Rope Climb | Pull-to-Stand

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Open Workout 18.1

Complete as many rounds and reps as possible in 20 minutes of:
8 toes-to-bars
10 single-dumbbell hang clean and jerks*
12/14-calorie row

*Perform 5 clean and jerks with one arm, and then switch.

♀ 35-lb dumbbell
♂ 50-lb dumbbell

Compare to 180223.

Post total reps completed to comments.

Stimulus and Strategy:
Today’s workout is Open Workout 18.1. In 2018, the men's and women's high scores were 15+ rounds (487 reps for men and 452 reps for women), and the average score in 2018 was about 9 rounds for both men and women. The trick to this workout lies in rowing just fast enough to complete the work quickly without burning out. Scale the toes-to-bars to hanging knee raises or lying leg raises on the floor to finish each round's reps in under 90 seconds. Perform 5 dumbbell hang clean and jerks on each arm, ideally selecting a load that allows you to finish each round in 1 minute or less. That said, even if you can't hit the target score, consider performing this workout Rx'd as long as you can maintain sound mechanics and are up for the challenge.

Intermediate option:
Complete as many rounds and reps as possible in 20 minutes of:
8 hanging knee raises (chest level)
10 single-dumbbell hang clean and jerks*
12/14-calorie row

*Perform 5 clean and jerks with one arm, and then switch.

♀ 20-lb dumbbell
♂ 35-lb dumbbell

Beginner option:
Complete as many rounds and reps as possible in 20 minutes of:
8 hanging knee raises (waist level)
10 single-dumbbell hang clean and jerks*
8/10-calorie row

*Perform 5 clean and jerks with one arm, and then switch.

♀ 10-lb dumbbell
♂ 20-lb dumbbell

Resources:
The Kipping Toes-to-Bar
Single-Arm Dumbbell Hang Clean and Jerk Cycling
Rowing Technique Tips
The Kipping Hanging Knee Raise

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Split jerk 3-3-3-1-1-1-1 reps

Compare to 221013.

Post loads to the comments.

Stimulus and Strategy:
Today is an opportunity to go heavy on a lift we don't see too often. Because of this, take time to focus on your footwork as you warm up. The split jerk is a valuable lift because, unlike the push jerk, it allows us to receive our maximal amount of load overhead. If you know your heaviest split jerk, complete your first set around 65-70% of your max. Otherwise, increase the loading in the warm-up to something challenging and start there.

Intermediate option:
Same as Rx'd.

Beginner option:
Same as Rx'd.

Resources:
The Split Jerk

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10 rounds for time of:
5 back squats
3 muscle-ups

♀ 155-lb barbell
♂ 225-lb barbell

Post time to the comments.

Stimulus and Strategy:
Today's workout involves a challenging load on the back squat, combined with a high-skill gymnastics movement — both for a significant number of reps. The back-squat loading should be moderate to heavy and achievable for 5 reps on each round, but also challenging. It is recommended to take a little rest before unracking the bar and completing your reps. The muscle-up volume is challenging, but the goal is for 3 reps to be completed consecutively.

Intermediate option:
10 rounds for time of:
5 back squats
1 muscle-up or 3 false-grip chest-to-rings pull-ups

♀ 105-lb barbell
♂ 155-lb barbell

Beginner option:
7 rounds for time:
5 back squats
3 muscle-up transitions

♀ 35-lb barbell
♂ 45-lb barbell

Resources:
The Back Squat
The Kipping Muscle-Up
Low-Ring Muscle-Up Scaling

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5 rounds for time of:
5 rope climbs to 15 feet
200-foot Zercher carry

♀ 105-lb barbell
♂ 155-lb barbell

Post time to the comments.

Stimulus and Strategy:
Today's workout is a longer-duration couplet. The high volume of rope climbs will be taxing for your grip. Be sure to find a sustainable pace to ensure you don't hit failure. If you are performing the Zercher carry, expect it to make the rope climbs more challenging. Be sure to manage your fatigue and rest as needed. Watch the video to see how to perform the Zercher carry. Find a loading that allows you to make it at least to the 100-foot mark before putting the bar down.

Intermediate option:
5 rounds for time of:
3 rope climbs to 12 feet
200-foot Zercher or front-rack carry

♀ 75-lb barbell
♂ 115-lb barbell

Beginner option:
5 rounds for time of:
3 seated rope lock-off-to-stands
100-foot front-rack carry

♀ 35-lb barbell
♂ 45-lb barbell

Resources:
The Rope Climb (Basket)
The Rope Climb (Wrapping)
The Zercher Carry
The Rope Lock-Off
The Front-Rack Carry

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Pre- and post-workout accessory:*
Max set of strict pull-ups

*Complete 1 set before and 1 set after the workout.

3 rounds for time of:
400/500-meter row
40 AbMat sit-ups
30 alternating dumbbell snatches

♀ 35-lb dumbbell
♂ 50-lb dumbbell

Post time and total strict pull-ups to the comments.

Stimulus and Strategy:
Today's workout is simple, yet challenging, with a goal time of 13-18 minutes. Each row is intended to be completed at a moderate-to-hard pace that allows for completion in 1:45-2:15 — scale the distances to get you close to these time range goals. The sit-up volume is high, and 40 reps will be difficult to achieve at a rapid pace, but shoot to complete these in no more than 2 minutes; scale as needed to do so. Choose a moderate dumbbell snatch load that allows you to complete at least 15-20 reps consecutively. The demand of this movement will be made more difficult due to the row and sit-ups that precede it. It will take time to establish the correct mechanics and the correct load prior to starting the workout.

Intermediate option:

Pre- and post-workout accessory:*
Max set of strict pull-ups

*Complete 1 set before and 1 set after the workout.

3 rounds for time of:
400/500-meter row
30 AbMat sit-ups
30 alternating dumbbell snatches

♀ 20-lb dumbbell
♂ 35-lb dumbbell

Beginner option:

Pre- and post-workout accessory:*
Max ring rows

Feet should be directly underneath the rings.
*Complete 1 set before and 1 set after the workout.

3 rounds for time of:
250/300-meter row
15 AbMat sit-ups
15 alternating dumbbell snatches

♀ 10-lb dumbbell
♂ 15-lb dumbbell

Resources:
The Strict Pull-Up
The Ring Row
Rowing Body Position Tips
The AbMat Sit-Up
The Dumbbell Power Snatch

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Deadlift 5-5-5-5-5 reps

Compare to 250429.

Post loads to the comments.

Stimulus and Strategy:
Today's workout is a classic heavy day. Look back at April 29, 2025, to find your last heavy 5-rep deadlift to help gauge your target loading today. Plan to lift heavy, relative to your capacity, either sticking with the same load across all 5 sets or beginning the first set of 5 at 65% or higher of your recent 1-rep max and building from there. Newer athletes and those who struggle to maintain sound mechanics on the deadlift will hold at lighter weights to improve mechanics and consistency before challenging near-maximal loads.

Intermediate option:
Same as Rx'd

Beginner option:
Same as Rx'd

Resources:
The Deadlift
Deadlift Cycling | Faults and Fixes

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Complete as many reps as possible in 3 minutes of:
200-meter run
50-foot handstand walk
Max kettlebell swings

Rest 1 minute between sets. Repeat for a total of 4 sets.

♀ 35-lb kettlebell
♂ 53-lb kettlebell

Post reps to the comments.

Stimulus and Strategy:
Today, you'll take on four AMRAPs, where you'll need to get through a run and a handstand walk before accumulating max kettlebell swings. Your score is the total kettlebell swings you complete over the 4 sets. Choose scaling options as needed to ensure you have at least 30 seconds to perform kettlebell swings each round. Shoot to finish each run in under 1:15 and each handstand walk distance in under 1 minute. Your chosen kettlebell weight should allow you to perform the reps unbroken or with no more than one break. Find a run pace that's challenging but allows you to start your handstand walk as soon as you finish.

Intermediate option:
Complete as many reps as possible in 3 minutes of:
200-meter run
25-foot handstand walk
Max Russian kettlebell swings

Rest 1 minute between sets. Repeat for a total of 4 sets.

♀ 35-lb kettlebell
♂ 53-lb kettlebell

Beginner option:
Complete as many reps as possible in 3 minutes of:
200-meter run
50-foot bear crawl
Max Russian kettlebell swings

Rest 1 minute between sets. Repeat for a total of 4 sets.

♀ 26-lb kettlebell
♂ 35-lb kettlebell

Resources:
Running | Falling Forward
The Handstand Walk
The Kettlebell Swing
The Russian Kettlebell Swing
The Bear Crawl

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21-15-9 reps for time of:
Dumbbell box step-overs
Chest-to-bar pull-ups

♀ 35-lb dumbbells and a 20-inch box
♂ 50-lb dumbbells and a 20-inch box

Post time to the comments.

Stimulus and Strategy:
Today, you'll take on a grippy workout that will challenge you to be smart about breaks, while still pushing intensity. Choose a load that allows you to continue moving with minimal breaks on the dumbbell box step-overs. Plan to hold the dumbbells at your sides in a farmers-carry position. Scale the pull-ups as needed for you to complete the reps in 1-3 sets each round. The descending rep scheme should allow you to keep the intensity up even as your grip and shoulders fatigue.

Intermediate option:
21-15-9 reps for time of:
Dumbbell box step-overs
Pull-ups

♀ 20-lb dumbbells and a 20-inch box
♂ 35-lb dumbbells and a 20-inch box

Beginner option:
21-15-9 reps for time of:
Dumbbell box step-overs
Jumping pull-ups

♀ 15-lb dumbbells and a 12-inch box
♂ 25-lb dumbbells and a 12-inch box

Resources:
The Dumbbell Box Step-Over
The Kipping Chest-to-Bar Pull-Up
The Kipping Pull-Up
Jumping Pull-Up Progression

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2 rounds for time of:
40/50-calorie row
40 burpees
30 knees-to-elbows

Post time to the comments.

Stimulus and Strategy:
Today, we have a longer workout that will test your consistency and challenge you to maintain efficient movement. Aim to maintain a consistent row pace, keeping the arms long and focusing on the leg drive. Steady wins the race on burpees today — just keep chipping away at those reps.

Intermediate option:
2 rounds for time:
40/50-calorie row
40 burpees
30 knees-to-chests

Beginner option:
2 rounds for time:
20/30-calorie row
20 burpees
10 hanging knee raises

Resources:
Rowing
The Burpee
The Kipping Knees-to-Elbows
The Kipping Hanging Knee Raise

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Every minute on the minute for 8 minutes:
2 shoulder presses

Add weight every 2 minutes. Use 50-60% of the heaviest set for the workout.

Then,

4 rounds for time of:
400-meter run
12 shoulder presses

Post loads and time to comments.

Stimulus and Strategy:
Today's workout is a sneaky upper-body pressing stamina day. Expect these shoulder presses to be a bit more challenging with an elevated heart rate. The loading for intermediate and Rx'd athletes will be 50-60% of their heaviest set in the strength work. This loading should feel light to moderate and allow you to perform your reps in 2 sets or less. This is a good starting point, and you can always adjust as needed. Plan on taking the barbell out of a rack during the EMOM, but for the workout, you will take the barbell from the ground. Push the pace on each run. Get to the bar, pick it up, and get right to work.

Intermediate option:
Same as Rx'd.

Beginner option:
Every minute on the minute for 8 minutes:
2 shoulder presses

Add weight every 2 minutes. Use 50-60% of the heaviest set for the workout.

Then,

4 rounds for time:
200-meter run
12 shoulder presses

Resources:
The Shoulder Press
Running | Change in Support Drill

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7 rounds for time of:
7 deadlifts
5 hang power cleans
3 bar muscle-ups

♀ 105 lb
♂ 155 lb

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Stimulus and Strategy:
Today's workout is a triplet that will help prepare you for the Open, challenging you to hang onto the barbell for a higher-volume workout. Shoot to complete the deadlifts and hang power cleans in under 30 seconds each, never breaking more than once. Plan to go straight from the deadlifts into the hang power cleans each round — if you need a break, take it before the final deadlift to go straight into the hang power cleans. Choose a bar muscle-up number and/or variation that allows you to complete the reps in under 45 seconds each round. If you are working on performing the Rx'd variation of the bar muscle-ups, scale the volume to just a single rep each round. Expect the deadlifts and cleans to have a compounding effect on the bar muscle-ups. Pause before jumping up to the bar and maximize the efficiency of your kip.

Intermediate option:
5 rounds for time of:
7 deadlifts
5 hang power cleans
3 bar muscle-ups

♀ 75 lb
♂ 115 lb

Beginner option:
5 rounds for time:
7 deadlifts
5 hang power cleans
5 jumping chest-to-bar pull-ups

♀ 35 lb
♂ 45 lb

Resources:
The Deadlift
The Hang Power Clean
The Kipping Bar Muscle-Up
The Jumping Chest-to-Bar Pull-Up

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10 rounds for time of:
60-foot sandbag bear-hug carry
7/10-calorie Echo bike

Rest 1 minute between rounds.

Post total time and load to comments.

Stimulus and Strategy:
Today, you'll take on 10 sprint-style efforts with a short break after each round. The loading for the workout is up to you, so choose a weight for the sandbag carry that is challenging but will allow for unbroken sets for all 10 rounds. If there is no sandbag available, perform the carry with two kettlebells in the rack position. Complete the Echo bike calories in 45 seconds or less each round; scale volume if needed to do so. Push the pace from the start.

Intermediate option:
Same as Rx'd.

Beginner option:
7 rounds for time of:
60-foot medicine-ball bear-hug carry
5/7-calorie Echo bike

Rest 1 minute between rounds.

Resources:
The Sandbag Bear-Hug Carry
From the Archives: Sandbag Training
The Rogue Echo Bike

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Rest Day

An Invitation to the 2026 Worldwide CrossFit Open

The CrossFit Open is more than a test of fitness — it’s a challenge that builds mental toughness, resilience, and confidence. While it provides valuable insights into our progress, it also forces us to perform under pressure, face our fears, and push beyond our comfort zone. Whether it’s conquering a tough movement, racing the clock, or battling self-doubt, the Open is our chance to choose growth over fear and walk away stronger, fitter, and prouder. This year, embrace the challenge — do the hard thing and make it count.

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2 rounds for time of:
20/25-calorie row*
30 single-leg squats
20/25-calorie row*
90 box step-ups

*Complete the calories on any machine.

♀ 20-inch box
♂ 24-inch box

Post time to comments.

Stimulus and Strategy:
This workout will challenge endurance and lower-body stamina with a variety of unilateral movements. Expect the movement redundancy to lead to a substantial amount of lower-body muscular fatigue. On the rower, plan to move at a steady pace to complete each set in under 2 minutes. The single-leg squats will likely be the most demanding part of this workout. Expect the step-ups to be time-consuming. The goal is working at a consistent pace and trying to complete each set of 90 reps in under 4:30.

Intermediate option:
2 rounds for time of:
20/25-calorie row*
20 single-leg squats, hook behind the heel
20/25-calorie row*
90 box step-ups

*Complete the calories on any machine.

♀ 20-inch box
♂ 24-inch box

Beginner option: 2 rounds for reps of:
2-minute max-calorie row
2-minute max reverse lunges
2-minute max-calorie row
2-minute max box step-ups

Perform no more than 30 reverse lunges in each interval.

♀ 12-inch box
♂ 18-inch box

Resources:
Rowing
The Single-Leg Squat
The Box Step-Up
Single-Leg Squat Scaling

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For time:
400-meter run
50 dumbbell bench presses
400-meter run
50 ring push-ups
400-meter run
50 hand-release push-ups
400-meter run

♀ 35-lb dumbbells
♂ 50-lb dumbbells

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Stimulus and Strategy:
Today, we have a longer workout that will challenge your upper-body pushing stamina. Choose loading and scaling variations that will allow you to maintain large sets and a quick pace on the run. Shoot to finish each run in under 2:30; push the last effort, knowing you are at the finish line. Make a plan for how you will break up your reps today to ensure you don't go to failure too early.

Intermediate option:
For time:
400-meter run
50 dumbbell bench presses
400-meter run
35 ring push-ups
400-meter run
35 hand-release push-ups
400-meter run

♀ 25-lb dumbbells
♂ 35-lb dumbbells

Beginner option:
For time:
200-meter run
30 dumbbell bench presses
200-meter run
30 ring push-ups with rings pushed out to a steep incline
200-meter run
30 hand-release push-ups from knees
200-meter run

♀ 10-lb dumbbells
♂ 20-lb dumbbells

Resources:
Pose Running Drills | Lean and Pull
The Dumbbell Bench Press
The Ring Push-Up
The Hand-Release Push-Up
Ring Push-Up Coaching Tips

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For time:
2-minute plank hold
30 box jump-overs
100-meter dumbbell farmers carry
2-minute plank hold
20 box jump-overs
100-meter dumbbell farmers carry
2-minute plank hold
10 box jump-overs
100-meter dumbbell farmers carry

♀ 35-lb dumbbells and a 20-inch box
♂ 50-lb dumbbells and a 24-inch box

Post time to comments.

Stimulus and Strategy:
Today, you'll take on a descending box jump-over challenge with plank holds and farmers carries mixed in. This will serve as midline work made extra challenging, thanks to an elevated heart rate. Aim to complete the plank holds and farmers carries in 2 sets or less. Make sure you hold a sound hollow position through all plank-hold efforts. If your hips begin to sag or pike, scale the movement. Move as quickly as you can during the box jump-overs, while maintaining confidence with each jump. Remember to stand tall with the dumbbells and move through the farmers carries with your shoulders pulled back and down.

Intermediate option:
For time:
2-minute plank hold
30 box jump-overs
100-meter dumbbell farmers carry
2-minute plank hold
20 box jump-overs
100-meter dumbbell farmers carry
2-minute plank hold
10 box jump-overs
100-meter dumbbell farmers carry

♀ 20-lb dumbbells and a 20-inch box
♂ 35-lb dumbbells and a 24-inch box

Beginner option:
For time:
1-minute plank hold
20 box jump-overs
100-meter dumbbell farmers carry
1-minute plank hold
15 box jump-overs
100-meter dumbbell farmers carry
1-minute plank hold
10 box jump-overs
100-meter dumbbell farmers carry

♀ 10-lb dumbbells and a 12-inch box
♂ 15-lb dumbbells and a 20-inch box

Resources:
The Plank Hold
Plank Variations
Box Jump-Over Variations
The Dumbbell Farmers Carry

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For time:
800-meter run
400-meter back-rack barbell carry
200-meter walking lunge

♀ Bodyweight barbell
♂ Bodyweight barbell

Post time to comments.

Stimulus and Strategy:
Today’s workout is a grind. The goal is to keep moving. Push the pace of the run, but only as much as you can get back to your barbell and right to work on your back-rack carry. For the back-rack carry, take the barbell out of a rack, if possible. Otherwise, if necessary, reduce the load and take the barbell from the ground. The loading for the back-rack carry should be moderate and uncomfortable after the first 100-200 meters. Push through the doubt and challenge yourself to walk the entire distance without putting the barbell down. If you do have to put it down, remember, you’ll have to pick it back up and get it on your back. Shut out the negative thoughts and have fun with this challenge.

Scaling:
Reduce the distance of each movement. Reduce the loading of the barbell.

To reduce the complexity of the back-rack barbell carry, reduce the distance. For the walking lunge, perform a reverse lunge or reduce the range of motion.

In case of injury or limitation, for the 800-meter run, perform 1,750/2,500 meters on the Echo bike or 800/1,000 meters on the rower. For the back-rack barbell carry, perform the carry with one or two dumbbells in the front-rack position. For the walking lunge, perform low box step-ups.

Intermediate option:
For time:
800-meter run
400-meter back-rack barbell carry
200-meter walking lunge

♀ ¾-bodyweight barbell
♂ ¾-bodyweight barbell

Beginner option:
For time:
400-meter run
200-meter back-rack barbell carry
50-meter walking lunge

♀ 35-lb barbell
♂ 45-lb barbell

Coaching cues:
During the back-rack carry, place your hands just outside your shoulders and drive the elbows back toward the backside of your body. This will give your upper-back muscles a better opportunity to create a shelf to support the barbell.

Resources:
Pose Running Drills | Lean and Pull
The Back-Rack Barbell Carry
The Walking Lunge

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