CrossFit's Workout Of The Day

Service Cup Workout 1

For time:
50 wall-ball shots
50 box jump-overs
50 wall-ball shots
50 medicine-ball box step-overs
50 wall-ball shots
50 lateral burpee box jump-overs

Time cap: 25 minutes

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

Post time to comments.

Stimulus and Strategy:
Service Cup Workout 1 is a mental grind, so plan to keep chipping away at the reps and pushing forward. If you're signed up for the Service Cup, perform one of the competition variations. If you're not signed up, scale the workout to fit your needs and capacity.

The medicine ball load should be light, allowing you to complete each set of wall-ball shots in 3:30 or faster. Aim for fast sets of at least 10 reps with short breaks in between — if you can hang on for bigger chunks, do it. Don't fatigue yourself on the box movements; keep moving and chipping away at the reps. Slow is smooth, and smooth is fast.

Keep in mind there's a 25-minute time cap, so give it your all until the very end. If you're signed up for the Service Cup, don't forget to log your scores.

Be sure to check out the Service Cup website for more information, rules, and standards.

Intermediate option:
For time:
50 wall-ball shots
50 box jump-overs
50 wall-ball shots
50 medicine-ball box step-overs
50 wall-ball shots
50 lateral burpee box jump-overs

Time cap: 25 minutes
Step-ups are allowed.

♀ 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:
For time:
20 wall-ball shots
20 box step-overs
20 wall-ball shots
20 medicine-ball box step-overs
20 wall-ball shots
20 lateral burpee box step-overs

Time cap: 25 minutes

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

Resources:
The Wall-Ball Shot
Box Jump-Over Variations
The Medicine-Ball Box Step-Over
The Lateral Burpee Box Jump-Over

Find a gym near you:
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15-12-9 reps for load and time of:
Hang power cleans
Bar-facing burpees

Use the same weight for all three sets.
All hang power clean sets must be unbroken; if you drop the bar, start the set over.

Post load and time to comments.

Stimulus and Strategy:
Today's conditioning element is a mix of heavy and fast movements. Shoot to complete this workout in under 8 minutes; advanced athletes may finish in closer to 5.

Find a challenging hang power clean weight you can maintain for unbroken sets — a general guideline is 60-70% of your 1-rep max. If you drop the bar on any set, you must start over, so the load should be heavy enough that you'll want a little rest before each round of cleans to keep them unbroken.

Try to maintain a steady, consistent pace on the burpees. The rounds of 15 and 12 can even be treated like a "hard rest" before the next set of cleans, while the final 9 reps should be a sprint to the finish.

Intermediate option:
Same as Rx'd.

Beginner option:
15-12-9 reps for load and time of:
Hang power cleans
Bar-facing up-down + step-overs

Use the same weight for all three sets.
All hang power clean sets must be unbroken; if you drop the bar, start the set over.

Resources:
The Hang Power Clean
The Bar-Facing Burpee
The Bar-Facing Up-Down + Step-Over

Find a gym near you:
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On a 10-minute clock, complete:
50 burpee pull-ups
75 kettlebell swings
Max burpee pull-ups in the remaining time

The pull-up bar should be 6 inches above the fingertips with arms extended overhead. Your score is the number of burpee pull-ups completed.

♀ 35-lb kettlebell
♂ 53-lb kettlebell

Post your reps to the comments.

Stimulus and Strategy:
Today's workout is a grind with a “rewarding” push at the end! Move through the first set of burpee pull-ups and kettlebell swings as quickly as possible, then, in the remaining time, perform as many burpee pull-ups as possible. Aim to complete the first set of burpee pull-ups in under 6 minutes. Choose a light kettlebell load that allows you to finish the swings in under 3:30 and in 2-3 sets. You should have at least 30 seconds to complete burpee pull-ups at the end of the workout. Some advanced athletes may have 3 minutes or more.

Intermediate option:
On a 10-minute clock, complete: 35 burpee pull-ups
50 kettlebell swings
Max burpee pull-ups in the remaining time

Fingertips should touch the pull-up bar with arms extended overhead. Your score is the number of burpee pull-ups completed.

♀ 35-lb kettlebell
♂ 53-lb kettlebell

Beginner option:
On a 10-minute clock, complete:
25 burpees
25 jumping pull-ups
50 kettlebell swings
Max burpee jumping pull-ups in the remaining time

Mid-forearm should touch the pull-up bar with arms extended overhead. Your score is the number of jumping burpee pull-ups completed.

♀ 15-lb kettlebell
♂ 25-lb kettlebell

Resources:
The Burpee Pull-Up
The Kettlebell Swing
Burpee Pull-Up Tips
The Burpee
Jumping Pull-Up Progression

Find a gym near you:
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For time:
30-second L-sit hold
20 deadlifts
30-second L-sit hold
40 bar-facing burpees
30-second L-sit hold
20 deadlifts
30-second L-sit hold

♀ 225-lb barbell
♂ 315-lb barbell

Post time to comments.

Stimulus and Strategy:
Get ready for some hard-hitting hip work today. Between the static holds and dynamic opening and closing, the hips are going to feel the heat. For the L-sit, choose between single-leg, bent-leg, and foot-assisted options — the ideal option allows for consistent 10-second sets. Choose a deadlift load that allows for sets of 5 throughout the workout with brief rest — no more than 15 seconds.

We only visit the bar-facing burpees once, right in the middle of the workout, for a big set of 40. If 10 per minute seems out of reach, find a pace that lets you complete the reps in under 4 minutes — don't get stuck moving too slow here.

Intermediate option:
For time:
30-second L-sit hold, one leg bent
20 deadlifts
30-second L-sit hold, one leg bent
40 bar-facing burpees
30-second L-sit hold, one leg bent
20 deadlifts
30-second L-sit hold, one leg bent

♀ 155-lb barbell
♂ 225-lb barbell

Beginner option:
For time:
30-second plank hold
20 deadlifts
30-second plank hold
20 burpees
30-second plank hold
20 deadlifts
30-second plank hold

♀ 55-lb barbell
♂ 75-lb barbell

Resources:
The L-Sit
The Deadlift
The Bar-Facing Burpee
Plank Hold Variations

Find a gym near you:
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LGOP (Little Groups of Paratroopers)

In teams of 2-4, 2 rounds for time of:
1,940-meter run (together)
250 air squats (split reps)
48 burpees (split reps)
509-meter run with one plate (together, share the plate)
101 push presses (split reps)
11 pull-ups (each athlete)
82 power cleans (split reps)

♀ 75-lb barbell and a 35-lb plate
♂ 115-lb barbell and a 45-lb plate

Post time to comments.

Stimulus and Strategy:
Today, we have a fun partner/team workout to honor our nation's paratroopers. Learn more about the 82nd Airborne Association. As soon as you start to slow down, switch out and let someone else go to work. Each piece of this workout has significance to the U.S. Army airborne forces:

1940 is the date of the birth of the U.S. Army airborne forces.
48 is the number of original parachute test platoon volunteers.
250 is for the 250-foot jump towers.
509 is for the 509th Parachute Infantry Battalion.
101 is symbolic of the 101st Airborne Division.
11 is symbolic of the 11th Airborne Division.
82 is symbolic of the 82nd Airborne Division.

Grab a few friends and get after it!

Intermediate option:
In teams of 2-4, 2 rounds for time of:
1,940-meter run (together)
250 air squats (split reps)
48 burpees (split reps)
509-meter run with one plate (together, share the plate)
101 push presses (split reps)
11 pull-ups (each athlete)
82 power cleans (split reps)

♀ 65-lb barbell and a 25-lb plate
♂ 95-lb barbell and a 35-lb plate

Beginner option:
In teams of 2-4, 2 rounds for time of:
1,200-meter run (together)
125 air squats (split reps)
24 burpees (split reps)
400-meter run with one plate (together, share the plate)
50 push presses (split reps)
11 ring rows (each athlete)
40 power cleans (split reps)

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

Resources:
Running | Partner Falling Drill
The Air Squat
The Burpee
The Push Press
The Kipping Pull-Up
The Power Clean
The Ring Row
Learn More

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For 5 rounds, as many reps as possible in 3 minutes of:
15/20-calorie row
20 alternating dumbbell hang snatches
Max dumbbell-facing burpees

Rest 1 minute between rounds.

♀ 35-lb dumbbell
♂ 50-lb dumbbell

Post reps to comments.

Stimulus and Strategy:
Today, you'll take on a triplet of rowing for calories, dumbbell snatches, and 5 sets of max-reps dumbbell-facing burpees. Aim to complete the row in 1:15 or less with a sprint effort and quickly transition into the snatches. Then, finish the dumbbell snatches in 45 seconds or less, leaving yourself at least 30 seconds to perform burpees. Time for a gut check!

Intermediate option:
For 5 rounds, as many reps as possible in 3 minutes of:
12/15-calorie row
20 alternating dumbbell hang snatches
Max dumbbell-facing burpees

Rest 1 minute between rounds.

♀ 20-lb dumbbell
♂ 35-lb dumbbell

Beginner option:
For 5 rounds, as many reps as possible in 3 minutes of:
8/12-calorie row
20 alternating dumbbell hang snatches
Max burpees

Rest 1 minute between rounds.

♀ 15-lb dumbbell
♂ 20-lb dumbbell

Resources:
Rowing
The Dumbbell Hang Power Snatch
The Dumbbell Hang Snatch
The Dumbbell-Facing Burpee

Find a gym near you:
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2008 CrossFit Games Event 4

5 rounds for time of:
5 deadlifts
10 burpees

♀ 185 lb
♂ 275 lb

Compare to 220724.

Post time to comments.

Stimulus and Strategy:
Today's workout is a sprint couplet. The goal is unbroken deadlifts and fast sets of burpees. The deadlift weight should be moderate to heavy. With only 5 reps per round, hang on and don't let go. For the burpees, don't forget to stand all the way up. Move fast, push the pedal to the floor, and don't game the effort.

Intermediate option:
5 rounds for time of:
5 deadlifts
10 burpees

♀ 145 lb
♂ 205 lb

Beginner option:
5 rounds for time of:
5 deadlifts
10 burpees

♀ 65 lb
♂ 95 lb

Resources:
The Deadlift
The Burpee
2008 CrossFit Games Deadlift/Burpee Workout Demo With Jamie Simmonds

Find a gym near you:
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Complete as many reps as possible in 10 minutes of:
3 burpee box jump-overs
3 deadlifts
6 burpee box jump-overs
6 deadlifts
9 burpee box jump-overs
9 deadlifts
Etc.

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

Compare to 210820.

Post reps to comments.

Stimulus and Strategy:
Today's workout is an ascending-rep couplet of burpee box jump-overs and deadlifts. Aim to make it into the round of 15, keeping deadlifts unbroken through the round of 9 and maintaining a consistent pace on the burpee box jump-overs. Getting over the box is key to the stimulus — significantly reduce the height or use a step-over before removing the box entirely.

Intermediate option:
Complete as many reps as possible in 10 minutes of:
3 burpee box jump-overs
3 deadlifts
6 burpee box jump-overs
6 deadlifts
9 burpee box jump-overs
9 deadlifts
Etc.

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

Beginner option:
Complete as many reps as possible in 10 minutes of:
3 burpee box step-overs
3 deadlifts
6 burpee box step-overs
6 deadlifts
9 burpee box step-overs
9 deadlifts
Etc.

♀ 55-lb barbell and a 12-inch box
♂ 75-lb barbell and a 20-inch box

Resources:
The Burpee Box Jump-Over
The Deadlift
Burpee Box Jump-Over Scaling
Workout Demo From 210820

Find a gym near you:
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Rest Day

Virtuosity, Earned: Inside the First Afternoon of a CrossFit Level 1 Seminar

The Saturday afternoon of a CrossFit Level 1 Seminar moves fast: presses, push jerks, a lecture on what virtuosity really means, and a workout that turns a room of strangers into something closer to a team. By the final round of thrusters and burpees, no one is thinking about the morning's nerves anymore.

Find a gym near you:
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Omar

For time:
10 thrusters
15 bar-facing burpees
20 thrusters
25 bar-facing burpees
30 thrusters
35 bar-facing burpees

♀ 65-lb barbell
♂ 95-lb barbell

Compare to 130521.

Post time to comments.

Stimulus and Strategy:
Today's workout is in honor of U.S. Army 1st Lt. Omar Vazquez, 25, of Hamilton, New Jersey, assigned to the 2nd Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, Texas, who died of wounds suffered April 22, 2011, when insurgents in Numaniyah, Iraq, attacked his unit with an improvised explosive device. He is survived by his parents, Maria and Pablo; sister, Marisel; and brothers, Pablo and Javier.

Choose a barbell load that allows you to perform consistent sets of 10 or more reps from the start, with the possibility of smaller sets only in the final round as fatigue sets in. Keep breaks short and focus on steady movement throughout the workout. Aim to maintain at least 10 burpees per minute. Consider stepping up from the bottom of each burpee to help manage your heart rate and maintain a consistent pace.

Intermediate option:
For time:
10 thrusters
15 bar-facing burpees
20 thrusters
25 bar-facing burpees
30 thrusters
35 bar-facing burpees

♀ 55-lb barbell
♂ 75-lb barbell

Beginner option:
For time:
10 thrusters
10 bar-facing burpees
15 thrusters
15 bar-facing burpees
20 thrusters
20 bar-facing burpees

♀ 35-lb barbell
♂ 45-lb barbell

Resources:
The Thruster
The Bar-Facing Burpee
CrossFit Hero and Tribute Workouts

Find a gym near you:
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For max calories:
1-minute air bike

Rest 5 minutes

As many reps as possible in 10 minutes of:
Burpee box get-overs

A weight vest is optional.

♀ 48-inch box
♂ 48-inch box

Post calories and reps to comments.

Stimulus and Strategy:
Today’s max-effort workout is just long enough that it requires a little strategy to hang on. Push as hard as possible on the bike and don’t think ahead to the AMRAP — empty the tank. After the bike, take the full 5 minutes to recover and prepare for the burpee box get-over portion. Maintain a steady, sustainable pace for the full 10 minutes. Focus on finding a smooth, consistent rhythm for each rep and settling into it early.

Intermediate option:
For max calories:
1-minute air bike

Rest 5 minutes

As many reps as possible in 10 minutes of:
Burpee box get-overs

♀ 40-inch box
♂ 40-inch box

Beginner option:
For max calories:
1-minute air bike

Rest 5 minutes

As many reps as possible in 10 minutes of:
Burpee box get-overs

♀ 20-inch box
♂ 20-inch box

Resources:
The Rouge Echo Bike
Air Bike Setup
The Burpee Box Get-Over

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

Find a gym near you:
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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

Find a gym near you:
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6 rounds for time of:
24 kettlebell swings
12 burpees to a target

♀ 35-lb kettlebell and a 6-inch target
♂ 53-lb kettlebell and a 6-inch target

Post time to comments.

Stimulus and Strategy:
Today's workout is a spicy couplet that will test your grip and get you breathing hard. Choose a kettlebell load that allows you to complete the reps in 2 sets or fewer, but try to go unbroken for as many rounds as possible. If you are unsure about using a particular weight, try performing Russian kettlebell swings with a more challenging load to build confidence with a heavier kettlebell. Move at a smooth and steady pace through the burpees to a target, then return to the kettlebell and get right to work.

Intermediate option:
6 rounds for time of:
24 kettlebell swings
12 burpees to a target

Place the burpee target at the fingertips when arms are extended overhead.

♀ 26-lb kettlebell
♂ 35-lb kettlebell

Beginner option:
4 rounds for time of:
18 kettlebell swings
12 burpees

♀ 18-lb kettlebell
♂ 26-lb kettlebell

Resources:
The Kettlebell Swing
Burpee-to-a-Target Tips
The Burpee

Find a gym near you:
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Complete as many rounds and reps as possible in 15 minutes of:
3 wall walks
15 burpees
60 double-unders

Post total reps to comments.

Stimulus and Strategy:
Today, we have a fast-paced workout. Try to complete each of the three movements in 3 minutes or less to start. Be prepared for the wall walks to make the burpees more challenging as you start to fatigue; scale as needed to maintain the intended time domain. Make sure you keep your shoulders relaxed during the double-unders to give them a break before going back to the wall walks.

Intermediate option:
Complete as many rounds and reps as possible in 15 minutes of:
2 wall walks
15 burpees
40 double-unders

Beginner option:
3 rounds for time of:
3 inchworm + push-ups
10 burpees or up-downs
40 single-unders

Rest 1 minute between rounds.

Resources:
The Wall Walk
The Burpee
The Double-Under
The Inchworm + Push-Up
The Up-Down
The Single-Under

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:
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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

Find a gym near you:
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3 rounds for time of:
100 double-unders
25 burpees to a target
15 knees-to-elbows

Use your knees-to-elbows bar as the target for your burpees.

Post time to comments.

Stimulus and Strategy:
Today, we have a tough workout that will tax your shoulders and coordination under fatigue. Maintain relaxed shoulders, and aim to complete double-unders in 2 minutes or less. Find a target for your burpees that is optimally 6 inches out of your reach. The goal for today is consistency — try to maintain a pace of 2 minutes or less on your burpees. Emphasize a hard press down on the knees-to-elbows; choose a scale that allows you to complete these in 1 minute or less. Maintain short breaks and stay consistent in each round.

Intermediate option:
3 rounds for time of:
50 double-unders
20 burpees to a target
15 hanging knee raises to chest height

Use your hanging knee raise bar as the target for your burpees.

Beginner option:
3 rounds for time of:
50 single-unders
15 burpees
15 hanging knee raises

Resources:
The Double-Under
Burpee to a Target Tips
The Kipping Knees-to-Elbows
Knees-to-Elbows Tips
The Burpee
The Kipping Hanging Knee Raise

Find a gym near you:
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Open Workout 24.1

For time:
21 dumbbell snatches, arm 1
21 lateral burpees over the dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over the dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over the dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over the dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over the dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over the dumbbell

♀ 35-lb dumbbell
♂ 50-lb dumbbell

Compare to 240301.

Post time to the comments.

Stimulus and Strategy:
Today’s workout is a previous Open workout. Be sure to look at your score from 2024 to help you navigate this effort. In the original workout, there was a 15-minute time cap; however, for today, if you need to push past that mark to finish, do it. Try to hang on to unbroken sets of the snatches for as long as possible. On the burpees, just keep moving — even moving slowly is better than not moving at all. The loading for the dumbbell should allow you to complete your set of 21 in 2 sets or fewer.

Intermediate option:
For time:
21 dumbbell snatches, arm 1
21 lateral burpees over the dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over the dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over the dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over the dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over the dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over the dumbbell

♀ 20-lb dumbbell
♂ 35-lb dumbbell

Beginner option:
For time:
12 dumbbell snatches, arm 1
12 lateral burpees over the dumbbell
12 dumbbell snatches, arm 2
12 lateral burpees over the dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over the dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over the dumbbell
6 dumbbell snatches, arm 1
6 lateral burpees over the dumbbell
6 dumbbell snatches, arm 2
6 lateral burpees over the dumbbell

♀ 10-lb dumbbell
♂ 15-lb dumbbell

Resources:
The Dumbbell Snatch
The Lateral Burpee Over the Dumbbell

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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

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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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30-24-18-12-6 reps for time of:
Calorie row
Lateral burpees over the rower
Alternating dumbbell snatches

♀ 35-lb dumbbell
♂ 50-lb dumbbell

Post time to comments.

Stimulus and Strategy:
Today, we have a longer-duration triplet. Aim to complete the first set in 6 minutes or less. Stay smooth on this one — none of the movements should stop you in your tracks, and with the descending rep scheme, aim to keep the pace up. Choose a dumbbell loading that allows you to complete at least 15 reps to start.

Intermediate option:
24-18-12-6-3 reps for time of:
Calorie row
Lateral burpees over the rower
Alternating dumbbell snatches

♀ 20-lb dumbbell
♂ 35-lb dumbbell

Beginner option:
18-12-6-3 reps for time of:
Calorie row
Burpees
Alternating dumbbell hang snatches

♀ 10-lb dumbbell
♂ 15-lb dumbbell

Resources:
Rowing Technique Tips
The Lateral Burpee Over the Rower
The Dumbbell Power Snatch
The Burpee
The Dumbbell Hang Power Snatch

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For time and total reps:
21 deadlifts
2 minutes of double-unders
2 minutes of burpees
15 deadlifts
2 minutes of double-unders
2 minutes of burpees
9 deadlifts
2 minutes of double-unders
2 minutes of burpees

♀ 225 lb
♂ 315 lb

Post the total number of double-unders and burpees completed and the time to complete the workout to comments.

Stimulus and Strategy:
Today’s workout is a combination of strength, stamina, and cardiorespiratory endurance. Keep in mind that this workout is not only for time, but also for total reps of double-unders and burpees. The loading of the barbell should be heavy, but allow you to complete the set of 21 in 4 sets or less, while maintaining proper form. If you are struggling to maintain a neutral spine, reduce the loading. Expect your heart rate to be significantly elevated after the double-unders and burpees. Take a few breaths to get yourself set before picking up the heavy barbell.

Scaling:
Reduce the loading of the barbell.

To reduce the complexity of the double-unders, perform single-unders. For the burpees, perform up-downs.

In case of injury or limitation, perform sumo deadlifts with the barbell or a kettlebell. For the double-unders, perform lateral hops over a line or penguin taps. For the burpees, perform calories on any machine available.

Intermediate option:
For time and total reps:
21 deadlifts
2 minutes of double-unders
2 minutes of burpees
15 deadlifts
2 minutes of double-unders
2 minutes of burpees
9 deadlifts
2 minutes of double-unders
2 minutes of burpees

♀ 135 lb
♂ 205 lb

Beginner option:
For time and total reps:
15 deadlifts
1 minute of single-unders
1 minute of burpees
12 deadlifts
1 minute of single-unders
1 minute of burpees
9 deadlifts
1 minute of single-unders
1 minute of burpees

♀ 55 lb
♂ 75 lb

Coaching cues:
On the burpees, focus on jumping your feet up to your hands and landing on your heels. Doing so reduces extra steps and distributes the load to the stronger muscles of the posterior chain.

Resources:
The Deadlift
The Double-Under
The Burpee
The Single-Under

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12 rounds for time, starting with 1 and adding an exercise each round:
1 wall walk
2 candlestick rocks
3 burpees
4 push-ups
5 walking lunges
6 air squats
7 sit-ups
8 jumping squats
9 jumping lunges
10 broad jumps
11 handstand push-ups
12 single-leg squats

Perform this workout like the "12 Days of Christmas" song. In Round 1, perform 1 wall walk. In Round 2, perform 2 candlestick rocks, then 1 wall walk. In Round 3, perform 3 burpees, 2 candlestick rocks, and 1 wall walk. Continue adding a new exercise each round.

Post time to comments.

Compare to 241225.

Stimulus and Strategy:
Today’s workout is all bodyweight movements. Scale the difficulty of each element so you can keep moving and perform the reps of each movement unbroken — more moving and less hook-gripping your shorts.

Scaling:
The exercises with the most reps are push-ups through jumping lunges — anywhere from 36 to 42 reps. Reduce the reps as needed or only perform the even rounds (i.e., in Round 1, perform 2 candlesticks, then 1 inchworm. In Round 2, complete 4 knee push-ups, 3 burpees, 2 candlesticks, then 1 inchworm. Continue adding two new exercises each even round).

To reduce the complexity of these bodyweight movements, reduce the range of motion. For example, on the wall walks, only take two steps toward the wall or perform inchworms. On the burpees, perform up-downs. On the handstand push-ups, perform dumbbell shoulder presses or pike push-ups. And for the single-leg squats, use a higher target, air squats, or even a narrow-stance air squat.

In case of injury or limitation, substitute equipment to preserve the movement function as much as possible, or choose an alternative suitable for your situation.

Intermediate option:
Same as Rx’d.

Beginner option:
12 rounds for time, starting with 1 and adding an exercise each round:
1 inchworm
2 candlestick rocks
3 burpees
4 push-ups from the knees
5 walking lunges
6 air squats
7 sit-ups
8 jumping squats
9 jumping lunges
10 broad jumps
11 dumbbell shoulder presses
12 box step-ups

♀ 10-lb dumbbell, 12-inch box
♂ 15-lb dumbbell, 20-inch box

Perform the workout like the "12 Days of Christmas" song. In Round 1, perform 1 inchworm. In Round 2, perform 2 candlesticks, then 1 inchworm. In Round 3, perform 3 burpees, 2 candlesticks, then 1 inchworm. Continue adding a new exercise each round.

Coaching cues:
As you lower yourself to the bottom of an air squat, think about grabbing the floor with your toes and “screwing” your feet into the ground. This will keep your knees tracking your toes and your entire foot in contact with the ground.

Resources:
The Wall Walk
Candlestick Conditioning Drills
The Burpee
The Push-Up
The Walking Lunge
The Air Squat
The AbMat Sit-Up
The Jumping Squat
Jumping Lunge Tips
The Broad Jump
The Kipping Handstand Push-Up
The Single-Leg Squat
Push-Up From the Knees
The Dumbbell Press
The Box Step-Up

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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

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For time:
5 rope climbs to 15 feet
10 power cleans
20 bar-facing burpees
40-calorie Echo bike
20 bar-facing burpees
10 power cleans
5 rope climbs to 15 feet

♀ 105 lb
♂ 155 lb

Post time to comments.

Stimulus and Strategy:
Today’s workout is a pyramid-style chipper. The loading of the barbell should be moderate and allow some athletes to perform at least a few touch-and-go reps, while others perform singles. Both options are fine. Expect the burpees and bike in the middle of the workout to be aerobically demanding. Manage your pace so you are able to keep moving and finish the second set of power cleans and rope climbs just as fast as your first set.

Scaling:
Reduce the load of the barbell. Reduce the reps of each movement.

To reduce the complexity of the power cleans, perform hang power cleans. For the rope climbs, reduce the height of the climb. For the bar-facing burpees, perform burpees in place.

In case of injury or limitation, for the rope climbs, perform pull-to-stands or strict pull-ups. For the power cleans, perform dumbbell power cleans or Russian kettlebell swings. For the bar-facing burpees, perform up-downs in place. For the calories on the bike, perform the calories on any machine available.

Intermediate option:
For time:
3 rope climbs to 12 feet
10 power cleans
20 bar-facing burpees
40-calorie Echo bike
20 bar-facing burpees
10 power cleans
3 rope climbs to 12 feet

♀ 85 lb
♂ 125 lb

Beginner option:
For time:
3 pull-to-stands
10 power cleans
15 bar-facing burpees
20-calorie Echo bike
15 bar-facing burpees
10 power cleans
3 pull-to-stands

♀ 35 lb
♂ 45 lb

Coaching cues:
On the bar-facing burpees, consider stepping the feet as you come up out of the burpee. This will make the jump distance over the bar more consistent, and you can manage your heart rate going into the next movements.

Resources:
The Rope Climb (Basket)
The Rope Climb (Wrapping)
The Power Clean
The Rogue Echo Bike
The Bar-Facing Burpee | Jump Over
The Modified Rope Climb | Pull-to-Stand

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Complete as many rounds and reps as possible in 12 minutes of:
10 dumbbell push presses
10 kipping pull-ups
10 burpees
30 double-unders

♀ 35-lb dumbbells
♂ 50-lb dumbbells

Post rounds and reps to the comments.

Stimulus and Strategy:
In today’s workout, you are going to move through these four movements as many times as possible in 12 minutes. Your goal is to perform a single round in 3 minutes or less. The loading of the dumbbell should allow you to complete your reps in 2 sets or less. For the pull-ups, maintain the gymnastics-style kip throughout the entire workout — no butterfly pull-ups today.

Scaling:
Reduce the loading of the dumbbells. Reduce the reps of the movements.

To reduce the complexity of the dumbbell push presses, perform shoulder presses. For the kipping pull-ups, perform jumping pull-ups. For the burpees, perform up-downs. For the double-unders, perform single-unders.

In case of injury or limitation, for the dumbbell push presses, perform single-dumbbell push presses. For the kipping pull-ups, perform foot-assisted pull-ups or ring rows. For the double-unders, perform lateral hops, penguin taps, or hop on any machine for 30 seconds of work.

Intermediate option:
Complete as many rounds and reps as possible in 12 minutes of:
10 dumbbell push presses
5 kipping pull-ups
10 burpees
15 double-unders

♀ 20-lb dumbbells
♂ 35-lb dumbbells

Beginner option:
Complete as many rounds and reps as possible in 12 minutes of:
10 dumbbell push presses
5 ring rows
10 up-downs
30 single-unders

♀ 10-lb dumbbells
♂ 15-lb dumbbells

Coaching cues:
In the gymnastics-style kipping pull-up, remember to push away from the top of each rep. As you push away, bring your feet below or slightly in front of your body and let gravity bring you to the front of your swing.

Resources:
The Dumbbell Push Press
The Kipping Pull-Up
The Burpee
The Double-Under
The Ring Row
The Up-Down
The Single-Under

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3 rounds for time of:
400-meter run
45 AbMat sit-ups
15 kettlebell snatches, right arm
15 kettlebell snatches, left arm
15 lateral burpees over the kettlebell*

*Lay the kettlebell on its side for the burpees.

♀ 26-lb kettlebell
♂ 35-lb kettlebell

Stimulus and Strategy:
Today’s workout covers all the essentials. The lighter loading is meant to allow you to maintain larger sets and keep moving. Advanced athletes should attempt to go unbroken through as many sets as possible. Expect your fatigued midline from the sit-ups to make the rest of the movements a bit more challenging. Be sure to lay the kettlebell on its side when you are performing the lateral burpees over the kettlebell.

Scaling:
Reduce the distance of the run. Reduce the loading of the kettlebell. Reduce the reps of each movement.

To reduce the complexity of the kettlebell snatch, perform single-arm kettlebell Russian swings. For the AbMat sit-ups, perform feet-anchored sit-ups.

In case of injury or limitation, for the 400-meter run, perform 900/1,250 meters on the Echo bike or 400/500 meters on the rower. For the AbMat sit-ups, perform seated leg raises or single-leg raises. For the kettlebell snatches, perform hang dumbbell snatches or single-arm kettlebell cleans. For the burpees, perform up-downs.

Intermediate option:
3 rounds for time of:
400-meter run
30 AbMat sit-ups
15 kettlebell snatches, right arm
15 kettlebell snatches, left arm
15 lateral burpees over the kettlebell*

*Lay the kettlebell on its side for the burpees.

♀ 18-lb dumbbell
♂ 26-lb dumbbell

Beginner option:
3 rounds for time of:
200-meter run
20 AbMat sit-ups
15 alternating hang dumbbell snatches
10 lateral burpees over the dumbbell

♀ 10-lb dumbbell
♂ 15-lb dumbbell

Coaching cues:
On the kettlebell snatch, after you extend your hips, focus on pulling the elbow high and outside, then punching your hand to the sky with your thumb pointing behind you.

Resources:
CrossFit Running Course
The AbMat Sit-Up
The Kettlebell Snatch
Lateral Burpee Over the Dumbbell

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Rest Day

Love Them or Hate Them: The Definitive Guide to Burpees and Nine Burpee Workouts To Try

From its humble beginnings as a 1930s fitness test to its current status as one of CrossFit's most loved and hated movements, the burpee has earned its reputation as the ultimate bodyweight exercise that requires nothing but delivers everything. This article explores the history behind Royal H. Burpee's creation, breaks down the science of why it’s so effective, and provides nine burpee-forward workouts to help you master the exercise that builds both physical strength and mental resilience in equal measure.

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For time:
100 wall-ball shots
25 burpees
75 kettlebell swings
25 burpees
50 knees-to-elbows
25 burpees

♀ 14-lb medicine ball to a 9-foot target and a 35-lb kettlebell
♂ 20-lb medicine ball to a 10-foot target and a 53-lb kettlebell

Stimulus and Strategy:
Today’s workout is a chipper with a repeating burpee element. The loading for both the wall-ball shots and the kettlebell swings should allow you to perform consistent sets of 15-20 reps or more. For the knees-to-elbows, choose a variation that allows you to perform 5-7 reps or more at a time. Have fun with this one, and as with any chipper, just keep “chipping” away.

Scaling:
Reduce the loading of the medicine ball and the kettlebell. Reduce the reps of all the movements.

To reduce the complexity of the wall-ball shots, reduce the height of the target. For the kettlebell swings, reduce the range of motion and perform Russian kettlebell swings. For the knees-to-elbows, reduce the range of motion.

In case of injury or limitation, for the wall-ball shots, perform medicine-ball front squats for an overhead limitation or medicine-ball push presses for a squatting limitation. For the burpees, perform up-downs. For the kettlebell swings, consider single-arm Russian kettlebell swings or kettlebell deadlifts. For the knees-to-elbows, perform hanging knee raises or lying toes-to-bars.

Intermediate option:
For time:
80 wall-ball shots
20 burpees
60 kettlebell swings
20 burpees
40 knees-to-chests
20 burpees

♀ 10-lb medicine ball to a 9-foot target and a 26-lb kettlebell
♂ 14-lb medicine ball to a 10-foot target and a 35-lb kettlebell

Beginner option:
2 rounds for time of:
25 wall-ball shots
5 burpees
20 kettlebell swings
5 burpees
15 hanging knee raises
5 burpees

♀ 6-lb medicine ball to a 9-foot target and an 18-lb kettlebell
♂ 10-lb medicine ball to a 10-foot target and a 26-lb kettlebell

Coaching cues:
The finish position of the kettlebell swing is like a standing plank hold, minus the position of your arms. Your midsection should be rigid and unchanging while your shoulders, hips, knees, and ankles are all in a straight line. A plank on the floor is no different.

Resources:
The Wall-Ball Shot
The Burpee
The Kettlebell Swing
The Knees-to-Elbows
Kipping Hanging Knee Raise

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On a 2-minute clock:
20 hang power snatches
Max bar-facing burpees

Rest 2 minutes

On a 2-minute clock:
15 hang power snatches
Max bar-facing burpees

Rest 2 minutes

On a 2-minute clock:
10 hang power snatches
Max bar-facing burpees

Rest 2 minutes

On a 2-minute clock:
5 hang power snatches
Max bar-facing burpees

♀ 75 lb
♂ 115 lb

Your score is the total number of bar-facing burpees accumulated.

Post total reps to comments.

Stimulus and Strategy:
Today’s workout challenges you with cycling a light-to-moderate barbell, coupled with a gut check to finish each interval. The loading for the snatch should allow you to cycle at least sets of 5 reps, if not more, especially with the allotted rest between intervals. Remember that in each interval, the snatches decrease in reps. The goal is to finish the snatches as quickly as possible to give yourself maximal time on the burpees. Try to do one more burpee than you want to.

Scaling:
Reduce the loading of the barbell. Reduce the repetitions.

To reduce the complexity of the hang power snatches, perform hang muscle snatches or consider using a dumbbell to perform alternating hang dumbbell snatches. For the bar-facing burpees, perform regular burpees, not over a bar.

In case of injury or limitation, for the hang power snatches, perform kettlebell swings or hang power cleans if there is an overhead limitation. For the bar-facing burpees, consider up-downs.

Intermediate option:
On a 2-minute clock:
20 hang power snatches
Max bar-facing burpees

Rest 2 minutes

On a 2-minute clock:
15 hang power snatches
Max bar-facing burpees

Rest 2 minutes

On a 2-minute clock:
10 hang power snatches
Max bar-facing burpees

Rest 2 minutes

On a 2-minute clock:
5 hang power snatches
Max bar-facing burpees

♀ 55 lb
♂ 75 lb

Your score is the total number of bar-facing burpees accumulated.

Beginner option:
On a 2-minute clock:
20 hang power snatches
Max burpees

Rest 2 minutes

On a 2-minute clock:
15 hang power snatches
Max burpees

Rest 2 minutes

On a 2-minute clock:
10 hang power snatches
Max burpees

♀ 35 lb
♂ 45 lb

Your score is the total number of burpees accumulated.

Note: The Beginner version only has 3 rounds.

Coaching cues:
On the hang power snatches, think about the arms as straps attached to the barbell. The arms stay long as you jump, then pull and punch the barbell to the sky.

Resources:
The Hang Power Snatch
Bar-Facing Burpee
The Burpee

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