CrossFit's Workout Of The Day

Back squat 5-5-5-5-5 reps

Compare to 250211.

Post loads to comments.

Stimulus and Strategy:
Today’s workout is a heavy day. Make sure all 5 sets are true working sets that challenge you and build strength. Ideally, each set should be at least 80% of your 1-rep max or a load that feels moderately heavy. Use your most recent heavy back squat as a reference point when determining today’s weights. You may build to a heavy set across the working sets, but every set should feel challenging. Newer athletes should use lighter loads and continue prioritizing sound mechanics. Heavy is the goal today, but movement quality should always come first. Only increase the load as much as proper technique allows.

Intermediate option:
Same as Rx'd.

Beginner option:
Same as Rx'd.

Resources:
The Back Squat

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Gwen

15-12-9 reps for load of:
Clean and jerks

Perform all unbroken touch-and-go reps. There is no time limit; rest as needed between sets.

Compare to 250114.

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Stimulus and Strategy:
This benchmark workout builds stamina and strength throughout the entire body. The goal is to lift as heavy as possible without failing a rep, demonstrating major technical faults, or putting the barbell down. The key to accomplishing all three is deliberate movement on every rep and finding grit as each set progresses. In the set of 15, reps 1-7 should feel manageable, reps 8-12 will require focus and challenge your barbell stamina, and reps 13-15 should test both your mental toughness and movement quality under fatigue. Plan for 3-4 minutes of rest between sets and use the same load for the entire workout. Fatigue will accumulate with each set, but the descending rep scheme is designed to help you maintain the same weight with solid mechanics throughout.

Intermediate option:
Same as Rx'd.

Beginner option:
15-12-9 reps for load of:
Hang clean and jerk

There is no time limit; rest as needed between sets.

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

Find a gym near you:
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For time:
100 overhead squats

Every minute, starting at 0:00, complete 15 double-unders. No racks — the bar comes from the floor.

♀ 95-lb barbell
♂ 135-lb barbell

Post time to comments.

Stimulus and Strategy:
Today’s workout is every bit as dirty as it looks on paper and will require a strong focus on efficiency and rep management. Aim to maintain at least 10 overhead squats per minute through the first 6 minutes, then hang on from there to finish within the intended time domain of 13 minutes or less. The barbell starts from the floor.

The double-unders may seem harmless at first, but they add up quickly over the course of the workout. They place a subtle but significant demand on the shoulders, which can have a major impact on your overhead squat performance later on.

Intermediate option:
For time:
100 overhead squats

Every minute, starting at 0:00, complete 15 double-unders. No racks — the bar comes from the floor.

♀ 65-lb barbell
♂ 95-lb barbell

Beginner option:
For time:
50 overhead squats

Every minute, starting at 0:00, complete 10 single-unders. Do not do more than 5 overhead squats per minute. No racks — the bar comes from the floor. . ♀ 35-lb barbell
♂ 45-lb barbell

Resources:
The Overhead Squat
The Double-Under
The Single-Under

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2012 Regionals, Event 2

For time:
2,000-meter row
50 alternating single-leg squats
30 hang cleans

♀ 135-lb barbell
♂ 225-lb barbell

Post time to comments.

Compare to 120428.

Stimulus and Strategy:
Today’s workout revisits a 2012 Regionals event. On the rower, focus on your breathing and maintaining a tall posture. Use the opening few hundred meters to settle into your pace. This shouldn’t feel like a 2K PR attempt, but continue to push the pace as best as you can throughout.

Stay smooth and controlled on the single-leg squats to minimize missed reps. The barbell loading should feel moderate to heavy, allowing for consistent sets of 3-5 unbroken hang power cleans. Manage your sets with short, deliberate breaks as needed. Opening with overly aggressive sets will only lead to long rest periods later in the workout.

Intermediate option:
For time:
2,000-meter row
30 alternating single-leg squats
30 hang cleans

♀ 105-lb barbell
♂ 155-lb barbell

Beginner option:
For time:
1,000-meter row
50 alternating reverse lunges
30 hang cleans

♀ 35-lb barbell
♂ 45-lb barbell

Resources:
Rowing
The Single-Leg Squat
The Hang Clean
The Hang Power Clean
The Reverse Lunge

Find a gym near you:
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On an 18-minute clock:
9-15-21 reps for time of:
Pull-ups
Thrusters

In the remaining time:
Build to a heavy single thruster

Take the bar from the floor.

♀ 65-lb barbell
♂ 95-lb barbell

Post time and load to comments.

Compare to similar 250730.

Stimulus and Strategy:
Today’s workout is a twist on Fran, with increasing reps and the movements performed in reverse order. While this version is different, it can still be helpful to look back at previous Fran attempts to help build a pacing strategy for today. Choose a relatively light barbell load that allows you to complete each round in 3 sets or fewer. At no point should the barbell feel so heavy that it forces you to stop moving. Select a pull-up variation that allows you to finish each round in 4 sets or fewer. After completing the couplet, you’ll use the remaining time on the 18-minute clock to build to a heavy 1-rep thruster from the floor.

Intermediate option:
On an 18-minute clock:
For time:
9 pull-ups
9 thrusters
12 pull-ups
15 thrusters
15 pull-ups
21 thrusters

In the remaining time:
Build to a heavy single thruster

Take the bar from the floor.

♀ 55-lb barbell
♂ 75-lb barbell

Beginner option:
On an 18-minute clock:
9-12-15 reps for time of:
Jumping pull-ups
Thrusters

Every 90 seconds for the remaining time:
2 thrusters

Practice mechanics with a slightly heavier load than in the workout. Take the bar from the floor.

♀ 35-lb barbell
♂ 45-lb barbell

Resources:
The Kipping Pull-Up
The Thruster

Find a gym near you:
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For time:
On a 2:30 clock:
20 front squats, weight 1
12 burpees over the bar

On a 2:30 clock:
16 front squats, weight 2
12 burpees over the bar

On a 2:30 clock:
12 front squats, weight 3
12 burpees over the bar

On a 2:30 clock:
8 front squats, weight 4
12 burpees over the bar

On a 2:30 clock:
4 front squats, weight 5
12 burpees over the bar

Rest the remainder of each 2:30 interval. Record your time for each couplet.

♀ 65/95/125/135/145-lb barbell
♂ 95/135/185/205/225-lb barbell

Post total time to comments.

Stimulus and Strategy:
Today’s workout is an ascending-load front squat ladder paired with lateral burpees over the bar. Each set runs on its own 2:30 clock, and your score will be the total working time across all five couplets. The front squat reps decrease as the load increases, while the burpees remain the same throughout. Each interval should take about 1:30-2:15 to complete, so scale the loading accordingly.

Move directly into the burpees as soon as you finish your squats. Settle into a steady rhythm and work to maintain a consistent pace from round to round. Have your plates organized and ready so you can quickly adjust the bar before the next interval begins. The barbell starts from the floor, and the first rep of each set may be taken as a squat clean.

Intermediate option:
For time:
On a 2:30 clock:
20 front squats, weight 1
12 burpees over the bar

On a 2:30 clock:
16 front squats, weight 2
12 burpees over the bar

On a 2:30 clock:
12 front squats, weight 3
12 burpees over the bar

On a 2:30 clock:
8 front squats, weight 4
12 burpees over the bar

On a 2:30 clock:
4 front squats, weight 5
12 burpees over the bar

Rest the remainder of each 2:30 interval. Record your time for each couplet.

♀ 45/65/95/105/125-lb barbell
♂ 65/95/135/155/185-lb barbell

Beginner option:
For time:
On a 2:30 clock:
15 front squats, weight 1
8 burpees over the bar

On a 2:30 clock:
12 front squats, weight 1
8 burpees over the bar

On a 2:30 clock:
9 front squats, weight 2
8 burpees over the bar

On a 2:30 clock:
6 front squats, weight 2
8 burpees over the bar

On a 2:30 clock:
3 front squats, weight 3
8 burpees over the bar

Rest the remainder of each 2:30 interval. Record your time for each couplet.

♀ 35/45/55-lb barbell
♂ 45/65/75-lb barbell

Resources:
The Front Squat
The Lateral Burpee Over the Bar

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For time:
6 rope climbs to 15 feet
6 dumbbell farmers carry shuttles
21 dumbbell deadlifts
21-calorie bike
4 rope climbs
4 dumbbell farmers carry shuttles
15 dumbbell deadlifts
15-calorie bike
2 rope climbs
2 dumbbell farmers carry shuttles
9 dumbbell deadlifts
9-calorie bike

One shuttle is 25 feet down and 25 feet back.

♀ 50-lb dumbbells
♂ 70-lb dumbbells

Post time to comments.

Stimulus and Strategy:
Today’s workout is a chipper that pairs rope climbs and dumbbell farmers carry shuttles with dumbbell deadlifts and calories on the bike. You’ll use two dumbbells for the entire workout. The descending rep scheme front-loads the volume, but hang on — once you get through the opening section, you’ll start to see the light at the end. Aim to complete the first section in 5-7 minutes, the second in 4-5 minutes, and the final section in 2-3 minutes. The set of 6 rope climbs should take no more than 3 minutes to complete. Scale the height of the climb or substitute pull-to-stands as needed. Plan to complete the deadlifts in no more than 1-2 sets, using touch-and-go reps when possible. Treat the bike as your recovery opportunity and settle into a hard but sustainable pace. Choose a dumbbell load that allows you to complete the first set of 21 deadlifts in 1-2 sets and finish each set of 6 farmers carry shuttles unbroken.

Intermediate option:
For time:
4 rope climbs to 12 feet
4 dumbbell farmers carry shuttles
21 dumbbell deadlifts
21-calorie bike
3 rope climbs
3 dumbbell farmers carry shuttles
15 dumbbell deadlifts
15-calorie bike
2 rope climbs
2 dumbbell farmers carry shuttles
9 dumbbell deadlifts
9-calorie bike

One shuttle is 25 feet down and 25 feet back.

♀ 35-lb dumbbells
♂ 50-lb dumbbells

Beginner option:
For time:
3 pull-to-stands
3 dumbbell farmers carry shuttles
15 dumbbell deadlifts
15-calorie bike
2 pull-to-stands
2 dumbbell farmers carry shuttles
12 dumbbell deadlifts
12-calorie bike
1 pull-to-stand
1 dumbbell farmers carry shuttle
9 dumbbell deadlifts
9-calorie bike

One shuttle is 25 feet down and 25 feet back.

♀ 15-lb dumbbells.
♂ 25-lb dumbbells

Resources:
The Rope Climb (Wrapping)
The Rope Climb (Basket)
The Dumbbell Farmers Carry
The Dumbbell Deadlift
Rogue Echo Bike
Modified Rope Climb | Pull-to-Stand

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For 4 rounds, complete as many reps as possible in 3 minutes of:
21 AbMat sit-ups
15 box jump-overs
9 squat cleans
Max toes-to-bars in remaining time

Rest 3 minutes between rounds.

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

Post total reps to comments.

Stimulus and Strategy:
Today’s workout is an interval-style effort with built-in rest, allowing for high intensity in each round. Push to maintain a hard pace on the sit-ups, box jump-overs, and squat cleans throughout. Choose a box height and load that let you move consistently and get right into the next rep without hesitation. Aim to hold larger sets on the toes-to-bars today, but avoid hitting failure too early. Use the 3-minute rest to recover as much as possible so you can attack the pace again at the start of each round.

Intermediate option:
For 4 rounds, complete as many reps as possible in 3 minutes of:
21 AbMat sit-ups
15 box jump-overs
9 squat cleans
Max toes-to-bars in remaining time

Rest 3 minutes between rounds.

♀ 65-lb barbell and a 16-inch box
♂ 95-lb barbell and 20-inch box

Beginner option:
For 4 rounds, complete as many reps as possible in 3 minutes of:
12 AbMat sit-ups
9 box jump-overs
6 squat cleans
Max plank hold in remaining time

Rest 3 minutes between rounds.

♀ 35-lb barbell and a 12-inch box
♂ 45-lb barbell and 16-inch box

Resources:
The AbMat Sit-Up
Box Jump-Over Variations
The Squat Clean
The Kipping Toes-to-Bar
Plank Hold Variations

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Laura

With a partner, complete as many rounds and reps as possible in 21 minutes of:
30-calorie row
20 burpees over the rower
10 power cleans

One person works at a time.

♀ 105-lb barbell
♂ 155-lb barbell

Compare to 210213.

Post rounds and reps to comments.

Stimulus and Strategy:
Today’s Hero workout honors Laura Schwartzenberger, 43, who was killed while executing a search warrant related to a violent crime against children. Schwartzenberger, who joined the FBI in 2005, was fatally shot by a suspected child pornographer on Feb. 2, 2021, in Sunrise, Florida.

Plan to move through each round with your partner, splitting the reps as needed. One athlete works while the other rests. Choose a moderate barbell load that allows for quick singles back and forth, though advanced athletes may be able to hold larger touch-and-go sets. The row should take no longer than 3 minutes, and the burpees should take no longer than 2 minutes each round. Scale the loading and volume as needed so both partners can complete at least half of the reps for each movement every round. If you’re unable to complete the workout with a partner, perform it solo.

Be sure to log your Laura score in the CrossFit app!

Intermediate option:
With a partner, complete as many rounds and reps as possible in 21 minutes of:
30-calorie row
20 burpees over the rower
10 power cleans

One person works at a time.

♀ 80-lb barbell
♂ 125-lb barbell

Beginner option:
With a partner, complete as many rounds and reps as possible in 21 minutes of:
20-calorie row
15 burpees
10 power cleans

One person works at a time.

♀ 45-lb barbell
♂ 55-lb barbell

Resources:
Rowing
The Lateral Burpee Over the Rower
The Power Clean
CrossFit Hero and Tribute Workouts

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Brian

3 rounds for time of:
5 rope climbs to 15 feet
25 back squats

♀ 125-lb barbell
♂ 185-lb barbell

Compare to 120515.

Post time to comments.

Stimulus and Strategy:
Today’s Hero workout honors Brian R. Bill, a U.S. Navy Special Warfare Operator Chief Petty Officer (SEAL) from Stamford, Connecticut, who died on Aug. 6, 2011, from wounds suffered when his unit’s helicopter crashed in Wardak province, Afghanistan.

This workout pairs high-volume back squats with rope climbs. Aim to keep the bar moving and your climbs efficient throughout. Choose a back-squat weight you could complete unbroken in the first round, even if you elect to take one short break to avoid excessive fatigue later on. You should not need more than three sets in any round, and the barbell should feel moderate when fresh. Use an efficient leg lock on the rope climbs. Take a moment to breathe at the top, then control your descent. Minimize rest at the rack — get under the bar and right into your squats. Be careful not to come out too hot at the start. Approach Round 1 with the pacing mindset you want to have in Round 3.

Be sure to log your Brian score in the CrossFit mobile app!

Intermediate option:
3 rounds for time of:
3 rope climbs to 12 feet
20 back squats

♀ 95-lb barbell
♂ 135-lb barbell

Beginner option:
3 rounds for time of:
5 pull-to-stands
15 back squats

♀ 45-lb barbell
♂ 65-lb barbell

Resources:
The Rope Climb (Basket)
The Rope Climb (Wrapping)
The Back Squat
The Modified Rope Climb
CrossFit Hero and Tribute Workouts

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Sham

7 rounds for time of:
11 bodyweight deadlifts
100-meter sprint

Compare to 141031.

Post your time to the comments.

Stimulus and Strategy:
Today's Hero workout is in honor of Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, Pennsylvania, a special agent for the Air Force Office of Special Investigations, Detachment 303, Travis Air Force Base, California, who died Nov. 1, 2007, near Balad Air Base, Iraq, of wounds sustained from an improvised explosive device that struck his vehicle.

Try to finish each round in under 90 seconds, with mostly unbroken deadlifts, and each sprint in under 40 seconds. Take note of how you are feeling after Murph and Adrian, and scale accordingly.

Be sure to log your Sham score in the CrossFit app!

Intermediate option:
Same as Rx'd.

Beginner option:
5 rounds for time of:
11 deadlifts
100-meter run

♀ 55-lb barbell
♂ 75-lb barbell

Resources:
The Deadlift
Running | Position Drill
CrossFit Hero and Tribute Workouts

Find a gym near you:
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Adrian

7 rounds for time of:
3 forward rolls
5 wall walks
7 toes-to-bars
9 box jumps

♀ 24-inch box
♂ 30-inch box

Compare to 120923.

Post time to comments.

Stimulus and Strategy:
Today's Hero workout is in honor of U.S. Army Sgt. 1st Class Adrian Elizalde, 30, of North Bend, Oregon, assigned to the 2nd Battalion, 1st Special Forces Group (Airborne), based in Fort Lewis, Washington, who died on Aug. 23, 2007, in Baghdad, Iraq, of wounds sustained from an improvised explosive device.

Expect this one to be a gymnastics skill-intensive workout with a variety of relatively complex movements. Complete the forward rolls in under 30 seconds, the wall walks in under 90 seconds, unbroken toes-to-bars in under 30 seconds, and the box jumps in under 45 seconds. Scale as needed to finish within these intended time domains. Shoot for a more challenging box height than you'd usually go for, but make sure you can still keep moving. The early rounds should be done in about 2 minutes, with no round taking longer than 3:15. Let today be what you need based on how you’re feeling after Murph.

Be sure to log your Adrian score in the CrossFit app!

Intermediate option:
7 rounds for time of:
3 forward rolls
3 wall walks
7 hanging leg raises
9 box jumps

♀ 20-inch box
♂ 24-inch box

Beginner option:
7 rounds for time of:
3 elevated candlestick rolls
3 inchworms + push-ups from the knees
7 toes-to-kettlebells
7 plate jumps

Resources:
The Forward Roll
The Wall Walk
The Kipping Toes-to-Bar
The Box Jump
Toes-to-Bar Scaling
The Inchworm + Push-Up From the Knees
CrossFit Hero and Tribute Workouts

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Murph

For time:
1-mile run
100 pull-ups
200 push-ups
300 air squats
1-mile run

Partition the pull-ups, push-ups, and air squats as desired. If you’ve got a 14/20-lb vest or body armor, wear it.

Compare to 250526.

Post time to comments.

Stimulus and Strategy:
Today, we take on the Hero workout Murph in memory of Navy Lt. Michael Murphy, 29, of Patchogue, New York, who was killed in Afghanistan on June 28, 2005. Visit the Murph Challenge site to learn more and support the Murph Foundation. This workout was named in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

If you think this work may take longer than 60 minutes to complete, consider removing the vest and/or reducing the volume. Scale the pull-ups to complete 5 reps in 1-2 sets with ease. If this is a challenge, scale the volume or substitute with ring rows or jumping pull-ups. Scale push-up and squat volume to allow for continued movement. Most athletes will opt for 5-10-15 reps for 20 rounds. If you plan to do 10-20-30 reps for 10 rounds or anything greater, you should anticipate being able to perform pull-ups in sets of 5 or more and push-ups in sets of 3 or more throughout the workout. Be sure to log your Murph score in the CrossFit app!

Intermediate option:
For time:
1-mile run
50 pull-ups
100 push-ups
150 air squats
1-mile run

Partition the pull-ups, push-ups, and air squats as desired. Head out for the second run no later than 25 minutes.

Beginner option:
For time:
800-meter run
Then,
10 rounds of:
5 ring rows
10 hand-elevated push-ups
15 air squats
Then,
800-meter run

Head out for the second run no later than 20 minutes.

Resources:
Pose Running Drills | Lean and Pull
The Kipping Pull-Up
The Push-Up
The Air Squat
Murph Hero Workout
CrossFit Hero and Tribute Workouts

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Rest Day

Since 2005, CrossFit has honored fallen service members by dedicating workouts in their names — a tradition that turns sacrifice into something we can feel. New Hero WODs are released each Memorial Day and July 4. Here are the latest:

Locke
Estrada
Leehan
Maloney
Nunez
Drew
Jack's Triangle
Restrepo
Maxim 56
Daniel Ray

Every Hero WOD starts with someone who cared enough to say, "This person deserves to be remembered." If you know a fallen service member who should be honored, submit a nomination. You can also download the complete collection of Hero WODs as a PDF here.

Find a gym near you:
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Complete as many rounds and reps as possible in 15 minutes of:
100-meter dumbbell suitcase carry
10 shuttle runs*
30 alternating dumbbell hang snatches

*The shuttle run is 25 feet out and 25 feet back.

♀ 35-lb dumbbell
♂ 50-lb dumbbell

Post rounds and reps to comments.

Stimulus and Strategy:
This workout will be a hard effort that will tax your grip and your posture. Choose a dumbbell that is light enough to allow you to maintain unbroken suitcase carries, switching arms as needed on each trip. Push to maintain a consistent shuttle run pace, finishing each effort in under 90 seconds. Push for large sets of hang snatches with minimal breaks, if any. If you are on the fence, going a little lighter rather than a little heavier will make the most sense today.

Intermediate option:
Complete as many rounds and reps as possible in 15 minutes of:
100-meter dumbbell suitcase carry
10 shuttle runs*
30 alternating dumbbell hang snatches

*The shuttle run is 25 feet out and 25 feet back.

♀ 20-lb dumbbell
♂ 35-lb dumbbell

Beginner option:
Complete as many rounds and reps as possible in 15 minutes of:
100-meter dumbbell suitcase carry
8 shuttle runs*
20 alternating dumbbell hang snatches

*The shuttle run is 25 feet out and 25 feet back.

♀ 10-lb dumbbell
♂ 15-lb dumbbell

Resources:
Shuttle Run Tips
The Dumbbell Hang Snatch
The Dumbbell Suitcase Carry

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View the CrossFit map

Rest Day

“But I Do Cardio Every Day — Isn’t That Enough?”

If you run five days a week and feel great, this final article in our "Foundations Series" will ask you some uncomfortable questions — and back them up with research. It breaks down why training only your aerobic system leaves two entire energy pathways underdeveloped, and why four minutes of the right kind of work can outperform an hour of steady-state cardio. Read it, then go find your favorite distance runner and have the conversation.

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5 rounds for time of:
22/30-calorie Echo bike
20 sumo deadlift high pulls
15 knees-to-elbows

♀ 65-lb barbell
♂ 95-lb barbell

Stimulus and Strategy:
Today's workout is a longer-duration triplet with some intended grip interference. Expect to spend the most time on the bike — choose a calorie volume that allows you to finish in 3 minutes or less each round. Choose a light sumo deadlift high pull loading that allows you to complete the reps in 90 seconds or less each round. Scale knees-to-elbows volume to allow you to move back to the bike in 90 seconds or less each round.

Intermediate option:
5 rounds for time of:
15/20-calorie Echo bike
15 sumo deadlift high pulls
10 knees-to-elbows

♀ 55-lb barbell
♂ 75-lb barbell

Beginner option:
3 rounds for time of:
10/15-calorie Echo bike
15 sumo deadlift high pulls
10 hanging knee raises

♀ 35-lb barbell
♂ 45-lb barbell

Resources:
Rogue Echo Bike
The Sumo Deadlift High Pull
The Kipping Knees-to-Elbows
The Hanging Knee Raise

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Back squat 5-5-3-3-1-1-1 reps

Compare to similar 251020 and 250211.

Post loads to comments.

Stimulus and Strategy:
Today's workout is a heavy day. Ensure all 7 sets are heavy enough to be actual working sets that will get you stronger. All sets should ideally be at least 80% of your 1-rep max or a load that feels moderately heavy. Look at your most recent heavy back squat day to help gauge your loads in today's effort. Today, you can build to a heavy single over the course of 7 working sets, but all sets should be challenging. Newer athletes can stick to sets of 3 reps at lighter loads and continue practicing sound mechanics. Heavy is the goal today, but always prioritize mechanics, only going as heavy as technique allows.

Intermediate option:
Same as Rx'd.

Beginner option:
Back squat 3-3-3-3-3-3

Resources:
The Back Squat

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For time:
30 power cleans
800-meter run
30 power cleans

♀ 105-lb barbell
♂ 155-lb barbell

Post time to comments.

Stimulus and Strategy:
Today's workout is fast-paced with barbell cycling. Choose a moderate barbell loading that allows you to perform the first set of cleans in no more than 2 sets. The second set may be a little different, considering exhaustion coming off the run. Cycle as many reps as possible, but avoid long breaks between sets. Perform singles if needed to keep moving and minimize rest. Push the pace on the run. Don't hold back.

Intermediate option:
For time:
30 power cleans
800-meter run
30 power cleans

♀ 75-lb barbell
♂ 115-lb barbell

Beginner option:
For time:
15 power cleans
400-meter run
15 power cleans

♀ 35-lb barbell
♂ 45-lb barbell

Resources:
The Power Clean
Running Drills | High Knees and Butt Kickers

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Cindy

Complete as many rounds and reps as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 air squats

Compare to 251125.

Post your rounds and reps to comments.

Stimulus and Strategy:
Today's workout is a classic benchmark. Cindy remains an excellent test of gymnastics stamina and cardiorespiratory endurance. There are two ways to get a PR today. The first is to perform the same variation you did the last time and complete more reps and rounds. The second is to try a more difficult variation. To hit the stimulus, plan to complete a round in less than 90 seconds for the majority of the workout. Reduce volume to as few as 3 pull-ups, 6 push-ups, and 9 air squats as needed. Beginner athletes will work on a 2-minute clock for 10 rounds, using any remaining time in the interval to recover before the next. Advanced athletes with the capacity for completing 20+ rounds of this workout should consider wearing a vest. Be sure to record today's score and scaling options used to reference for retests and similar workouts throughout the year.

Intermediate option:
Same as Rx’d.

Beginner option:
Every 2 minutes for 20 minutes, complete:
3 strict banded pull-ups
6 hand-elevated push-ups
9 air squats

Resources:
The Kipping Pull-Up
The Push-Up
The Air Squat
The Strict Banded Pull-Up
The Hand-Elevated Push-Up

Find a gym near you:
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For reps:
On a 4-minute clock:
Max snatches, first weight
Rest 4 minutes
On a 3-minute clock:
Max snatches, second weight
Rest 3 minutes
On a 2-minute clock:
Max snatches, third weight

♀ 105/125/145-lb barbell
♂ 155/185/205-lb barbell

Post total reps to comments.

Stimulus and Strategy:
Today’s workout is moderate-to-heavy lifting with a metabolic-conditioning stimulus, making it more challenging as your heart rate climbs. During the warm-up, find loads that let you complete 15+ reps at the first weight, 10+ at the second, and 5+ at the third. These will vary person to person, and that’s OK. If you train by percentages, aim for ~60%, 70–75%, and ~80%, respectively. Singles are a great way to keep the bar moving and manage rest. Touch-and-go reps are fine if you have them — but not if they lead to excessive rest.

Intermediate option:
For reps:
On a 4-minute clock:
Max snatches, first weight
Rest 4 minutes
On a 3-minute clock:
Max snatches, second weight
Rest 3 minutes
On a 2-minute clock:
Max snatches, third weight

♀ 75/95/105-lb barbell
♂ 115/135/155-lb barbell

Beginner option:
For reps:
On a 4-minute clock:
Max snatches, first weight
Rest 4 minutes
On a 3-minute clock:
Max snatches, second weight
Rest 3 minutes
On a 2-minute clock:
Max hang snatches, third weight

♀ 15/35/45-lb barbell
♂ 35/45/55-lb barbell

Resources:
The Snatch
The Hang Snatch

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5 rounds for time of:
15 box jumps
15 bench presses

♀ 95-lb barbell and a 24-inch box
♂ 135-lb barbell and a 30-inch box

Post time to comments.

Stimulus and Strategy:
Today, we have a spicy, fast-paced couplet. It might look easy on paper, but expect this combination to be challenging. Maintain a fast but sustainable pace on the box jumps to allow a bit of recovery for the next set of bench presses. Plan to complete the bench presses in 1-2 sets for the first 2 rounds and no more than 3 sets for the remaining rounds. Scale load as needed to make this happen. Aim to complete each round in 3 minutes or less.

Intermediate option:
5 rounds for time of:
15 box jumps
15 bench presses

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

Beginner option:
5 rounds for time of:
10 box step-ups
10 bench presses

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

Resources:
The Box Jump
The Bench Press
The Box Step-Up

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For time:
10 push jerks
100 double-unders
8 push jerks
80 double-unders
6 push jerks
60 double-unders
4 push jerks
40 double-unders
2 push jerks
20 double-unders

♀ 125-lb barbell
♂ 185-lb barbell

Post time to comments.

Stimulus and Strategy:
Today, you'll take on a relatively short workout with a challenging load on the jerks and a bit of volume of double-unders. Choose a challenging weight that still allows for no more than one short break on each round. Better to challenge yourself with a heavier load than to go too light. Shoot to get that first set of double-unders completed in under 2 minutes; scale as needed to do so. A hidden element of this workout is the redundancy, specifically with the jumping demands and shoulder fatigue. To aid with this, focus on maintaining hip extension on the jerks and aggressively pushing under the barbell to lock it out and stabilize it.

Intermediate option:
For time:
10 push jerks
50 double-unders
8 push jerks
40 double-unders
6 push jerks
30 double-unders
4 push jerks
20 double-unders
2 push jerks
10 double-unders

♀ 95-lb barbell
♂ 135-lb barbell

Beginner option:
For time:
10 push jerks
50 single-unders
8 push jerks
40 single-unders
6 push jerks
30 single-unders
4 push jerks
20 single-unders
2 push jerks
10 single-unders

♀ 35-lb barbell
♂ 45-lb barbell

Resources:
The Push Jerk
The Double-Under
The Single-Under

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Nasty Girls
3 rounds for time of:
50 air squats
7 muscle-ups
10 hang power cleans

♀ 95-lb barbell
♂ 135-lb barbell

Compare to 221229.

Post time to comments.

Stimulus and Strategy:
Today, we hit the fun Nasty Girls benchmark workout that combines moderately heavy weightlifting and gymnastics. Look back at your previous score to compare your last effort. This should be a sub-15-minute workout, and advanced athletes should push to finish in sub-10 minutes. Nasty Girls requires skill and strength endurance. Avoid going to failure, even if it means strategically resting a few reps before you think you need to. Remain smooth and steady on the air squats, while still shooting to complete the reps in 2 minutes or less. Scale muscle-ups to the most challenging gymnastics pulling movement you can perform for at least 3 unbroken reps. Choose a hang power clean load that allows you to chip through the reps in 1-3 sets each round.

Intermediate option:
3 rounds for time of:
50 air squats
7 jumping muscle-ups or low-ring transitions
10 hang power cleans

♀ 75-lb barbell
♂ 115-lb barbell

Beginner option:
3 rounds for time of:
30 air squats
10 ring rows
10 hang power cleans

♀ 35-lb barbell
♂ 45-lb barbell

Resources:
The Air Squat
The Kipping Muscle-Up
The Hang Power Clean
The Jumping Muscle-Up
Low-Ring Muscle-Up Transition Tips
The Ring Row
From the Archives: Nasty Girls Workout Demo

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Andi

For time:
100 hang power snatches
100 push presses
100 sumo deadlift high pulls
100 front squats

♀ 45-lb barbell
♂ 65-lb barbell

Compare to 210718.

Post your time to comments.

Stimulus and Strategy:
Today's workout is the CrossFit benchmark Andi. Try for large sets from start to finish, opening with at least 20 reps, several sets of 15, and never dropping to fewer than 10 reps at a time. If you're unable to do that, reduce load or volume as needed. In the warm-up, expect to demonstrate 15 sound, unbroken reps of each movement to proceed with that load in the workout. Don't take the light loads to mean that today is a day to go Rx'd when you usually don’t. Choose an easier load and make it feel challenging by moving faster. Note that with a light load and high volume, it's easier to shorten your range of motion or move poorly as you fatigue. Maintain a full range of motion through all movements, and don't be surprised if you're slowed down to improve your technique at some point.

Intermediate option:
For time:
70 hang power snatches
70 push presses
70 sumo deadlift high pulls
70 front squats

♀ 35-lb barbell
♂ 45-lb barbell

Beginner option:
For time:
50 hang power snatches
50 push presses
50 sumo deadlift high pulls
50 front squats

♀ 15-lb barbell
♂ 25-lb barbell

Resources:
The Hang Power Snatch
The Push Press
The Sumo Deadlift High Pull
The Front Squat

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Deadlift 10-10-7-7-3-3-3 reps

Compare to similar 260128.

Post loads to comments.

Stimulus and Strategy:
Today's workout is a classic heavy day. Look back to Jan. 28 to find your last heavy 5-rep deadlift loads and help gauge your target loading today. Plan to lift heavy relative to your capacity. Aim to find challenging sets of 10, 7, and 3, with the set of 3 being your heaviest. 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

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Drew

For time:

Kraus
200-meter run
30 pull-ups
30 hand-release push-ups
4 deadlifts

Rest 30 seconds

Scott
400-meter run
25 pull-ups
25 hand-release push-ups
4 deadlifts

Rest 30 seconds

Good
600-meter run
20 pull-ups
20 hand-release push-ups
4 deadlifts

Rest 30 seconds

Cully
800-meter run
15 pull-ups
15 hand-release push-ups
4 deadlifts

Rest 30 seconds

Night Stalkers
269 box step-ups

Perform the full workout with a weight vest.
Each round honors one of the Night Stalker Heroes, who died in a helicopter crash on Sept. 17, 2025.

♀ 1.5x bodyweight deadlift, 14-lb vest, and a 20-inch box
♂ 1.5x bodyweight deadlift, 20-lb vest, and a 20-inch box

Post time to comments.

Stimulus and Strategy:
Today, we have a Hero workout in honor of Chief Warrant Officer 3 Andrew “Drew” Gunnison Cully, 35, of Ozark, Missouri, and the legendary Night Stalkers of C Company, 4th Battalion, 160th Special Operations Aviation Regiment (SOAR). Cully died on Sept. 17, 2025, when his MH-60M Black Hawk helicopter crashed during a training mission near Joint Base Lewis-McChord, Washington. He was serving with C Company, 4th Battalion, 160th Special Operations Aviation Regiment (SOAR) — the legendary Night Stalkers. Born May 12, 1990, in Springfield, Missouri, Cully graduated from Missouri State University, was commissioned as a second lieutenant in 2013, and advanced to captain. He later achieved CW3, served as an instructor pilot, earned a master’s degree, and was selected for the elite 160th SOAR. He is survived by his wife, Layne, and children, Lennox and Abbott.

Each section of this workout honors one of the heroes who died in that helicopter crash. As with many Hero workouts, this workout is a long grind and is more about the effort and your mindset than the scoreboard. The pull-ups and push-ups are challenging, but each movement should not take longer than 1:30 to complete on any round. The deadlifts are intended to be moderately heavy, where 4 reps can be completed consecutively. Try to complete Kraus in under 5 minutes, Scott in under 6 minutes, Good in under 7 minutes, Cully in under 8 minutes, and the step-ups in under 15 minutes.

Intermediate option:
For time:

Kraus
200-meter run
20 pull-ups
20 hand-release push-ups
4 deadlifts

Rest 30 seconds

Scott
400-meter run
15 pull-ups
15 hand-release push-ups
4 deadlifts

Rest 30 seconds

Good
600-meter run
10 pull-ups
10 hand-release push-ups
4 deadlifts

Rest 30 seconds

Cully
800-meter run
5 pull-ups
5 hand-release push-ups
4 deadlifts

Rest 30 seconds

Night Stalkers
269 box step-ups

♀ Bodyweight deadlift, no weight vest, and a 20-inch box
♂ Bodyweight deadlift, no weight vest, and a 20-inch box

Beginner option:
For time:

Kraus
Run/walk 1:00 away from the gym, then back
20 jumping pull-ups
20 hand-release push-ups from knees
4 deadlifts

Rest 30 seconds

Scott
Run/walk 1:30 away from the gym, then back
15 jumping pull-ups
15 hand-release push-ups from knees
4 deadlifts

Rest 30 seconds

Good
Run/walk 2:00 away from the gym, then back
10 jumping pull-ups
10 hand-release push-ups from knees
4 deadlifts

Rest 30 seconds

Cully
Run/walk 2:30 away from the gym, then back
5 jumping pull-ups
5 **hand-release push-ups **from knees
4 deadlifts

Rest 30 seconds

Night Stalkers
150 box step-ups

♀ Challenging but manageable deadlift load, no weight vest, and a 20-inch box
♂ Challenging but manageable deadlift load, no weight vest, and a 20-inch box

Resources:
Running | Position Drill
The Kipping Pull-Up
The Hand-Release Push-Up
The Deadlift
The Box Step-Up
Jumping Pull-Up Progression

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For time:
15 power snatches
24/30-calorie bike
15 power snatches

♀ 75-lb barbell
♂ 115-lb barbell

Post time to comments.

Stimulus and Strategy:
Today's workout is a sprint, so don't hold back. Choose a light-to-moderate snatch loading that allows you to perform some touch-and-go reps and keep moving consistently. Push the pace on the bike and aim to complete the calories in 3 minutes or less.

Intermediate option:
For time:
15 power snatches
24/30-calorie bike
15 power snatches

♀ 55-lb barbell
♂ 75-lb barbell

Beginner option:
For time:
12 power snatches
18/24-calorie bike
12 power snatches

♀ 35-lb barbell
♂ 45-lb barbell

Resources:
The Power Snatch
Rogue Echo Bike

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Hang squat clean 2-2-2-2-2-2-2 reps

Compare to 240115.

Post loads to comments.

Stimulus and Strategy:
Today, you'll build to a heavy double hang squat clean — plan to have some fun and lift heavy. Look back at your last 2-rep hang squat clean in January 2024 to help gauge your effort and goal for the day. Hit the first set around 70-75% of your 1-rep-max clean. Advanced athletes should build to a max for the day, potentially hitting a PR. If this movement is new for you, plan to find a challenging load that still allows you to practice pulling under the bar quickly with sound mechanics.

Intermediate option:
Same as Rx'd.

Beginner option:
Same as Rx'd.

Resources:
The Hang Squat Clean

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Kelly

5 rounds for time of:
400-meter run
30 box jumps
30 wall-ball shots

♀ 14-lb medicine ball to a 9-foot target and a 20-inch box
♂ 20-lb medicine ball to a 10-foot target and a 24-inch box

Compare to 240330.

Post time to comments.

Stimulus and Strategy:
Today's workout is the CrossFit benchmark Kelly. Kelly is a long grind, but the goal is to keep moving throughout. This workout rewards consistency. If you need to take a few extra breaths, do so during your transition to the next movement. Maintain large chunks of box jumps and wall-ball shots. Try to keep moving on the box jumps and perform the wall-ball shots in 2 sets or fewer in each round. You can recover a bit on the run, but don't take longer than 2:15. You can afford to run a little slower if it means faster and bigger sets on the other movements. If scaled correctly, a single round should take no more than 6 minutes to complete.

Intermediate option:
4 rounds for time of:
400-meter run
20 box jumps
30 wall-ball shots

♀ 10-lb medicine ball to a 9-foot target and a 20-inch box
♂ 14-lb medicine ball to a 10-foot target and a 24-inch box

Beginner option:
4 rounds for time of:
200-meter run
20 box jumps
20 wall-ball shots

♀ 6-lb medicine ball to an 8-foot target and a 12-inch box
♂ 10-lb medicine ball to a 9-foot target and a 12-inch box

Resources:
Running | Change in Support Drill
The Box Jump
The Wall-Ball Shot
Watch “Kelly Kelly Does Kelly”

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Front squat 3-3-3-3-3 reps

Compare to 260120.

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Stimulus and Strategy:
Today, you get to lift heavy relative to your capacity. The effort should require all of your focus and attention to execute each set. Look back to Jan. 20, 2026, to see your most recent 3-rep front squat. Or if you are familiar with a recent 1-rep-max front squat, lift around 70% or more. Perform a new set every 3-4 minutes to give ample rest between lifts. If you don't feel like you need that much rest, go heavier as long as mechanics allow.

Intermediate option:
Same as Rx'd.

Beginner option:
Same as Rx'd.

Resources:
The Front Squat

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