Tuesday 240326

Diane

21-15-9 reps for time of:
Deadlifts
Handstand push-ups

♀ 155 lb
♂ 225 lb

Compare to 230306.

Post time to comments.

Scaling:
This benchmark workout was first posted on CrossFit.com on Sept. 19, 2003. Diane is intended to be a short, intense effort. Similar to yesterday’s Fran, many athletes have completed this workout in blazing-fast times, but don’t let that deter you from attempting the prescribed version. The load of the barbell should allow you to perform at least 7 unbroken deadlifts every time you pick it up. Reduce the load to achieve this stimulus and, above all, maintain the integrity of the lift. The handstand push-up option you choose should allow you to complete at least 5 reps every time you kick up. Reduce the difficulty of the movement by performing pike push-ups or dumbbell shoulder presses. If you scale the handstand push-up, your variation should not allow you to complete the reps unbroken (if you do, the movement is too easy).

Intermediate option:
21-15-9 reps for time of:
Deadlifts
Pike push-ups

♀ 125 lb
♂ 185 lb

Beginner option:
21-15-9 reps for time of:
Deadlifts
Dumbbell shoulder presses

♀ 75 lb and 15 lb
♂ 115 lb and 20 lb

Resources:
The Deadlift
The Handstand Push-up
Handstand Push-up Variations
The Dumbbell Press

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by Charlotte Foerschler during Open Workout 24.2 at CrossFit Canvas in Caldwell, Idaho.

Saturday 240323

Complete as many calories as possible in 10 minutes of:

50 alternating dumbbell snatches
50 alternating dumbbell lunges
Max calories on the rower

♀ 50-lb dumbbell
♂ 75-lb dumbbell

Post calories to comments.

Scaling:
Today’s workout is a mental and physical test. On paper, this workout creates an ominous thought of too much time on the rower — and that's exactly what’s intended. Adjust the load of the dumbbell so you can perform at least 10 unbroken snatches. Consider holding the dumbbell in the farmers-carry position, the front rack, or on the shoulder. Ultimately, the choice is yours, but the goal is to perform 50 lunges unbroken. Don’t look at the clock — just jump on the rower, push the pace, and get to work. Have fun!

Intermediate option:
Complete as many calories as possible in 10 minutes of:

50 alternating dumbbell snatches
50 alternating dumbbell lunges
Max calories on the rower

♀ 35-lb dumbbell
♂ 50-lb dumbbell

Beginner option:
Complete as many calories as possible in 10 minutes of:

50 alternating hang dumbbell snatches
50 alternating walking lunges
Max calories on the rower

♀ 15-lb dumbbell
♂ 20-lb dumbbell

Resources:
The Dumbbell Power Snatch
The Walking Lunge
Rowing

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by Nicolás Glenny during Open Workout 24.3 at CrossFit Coraje in Madrid, Spain.

Monday 240311

5 rounds for time:
12 knees-to-elbows
12 weighted alternating single-leg squats

♀ 20 lb
♂ 35 lb

Post time to comments.

Scaling:
Today’s workout should be quick, but the beefed-up variation of the single-leg squat may cause a few speed wobbles. Use a single dumbbell or kettlebell to load the single-leg squats (athletes may choose how to hold the weight). The single-leg squats should be challenging, however, each set should take no more than 1 minute to complete. Scale the load to hit this stimulus. Each set of knees-to-elbows should be completed in 1 minute or less. Scale the height of the knees to hit the intended stimulus.

Intermediate option:
5 rounds for time:
12 knees-to-armpits
12 alternating single-leg squats

Beginner option:
5 rounds for time:
12 hanging knee raises
12 alternating reverse lunges

Resources:
The Single-Leg Squat
The Strict Knees-to-Elbows
Efficiency Tips: Knees-to-Elbows
Hanging Knee Raises

Looking for the CrossFit Open Workout?

See the Open Workout →

Submit Your Score →
Reminder: 24.2 scores are due before 5 p.m. PT, Monday, March 11.

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by Nicolas Glenny during Open Workout 24.2 at La Nave CrossFit in Marratxi, Spain.

Saturday 240309

For time:
50 GHD sit-ups
40 overhead squats
30 burpees
20 handstand push-ups
10 ring muscle-ups

♀ 65 lb
♂ 95 lb

Post time to comments.

Scaling:
Today’s chipper is a sprint, but expect significant localized muscle fatigue. Workouts with conflicting movement patterns are a great way to build strength and stamina — you also quickly find out how many repetitions you can do before hitting failure. If you have done the Hero workout JT, you’ll understand the feeling.

The load of the barbell should be relatively light and allow you to perform the overhead squats in 3 sets or less. Reduce the volume first when scaling the GHD sit-ups, handstand push-ups, or ring muscle-ups. If you modify the muscle-ups, perform a challenging variation of a low-ring muscle-up transition.

Intermediate option:
For time:
50 GHD sit-ups (to parallel)
40 overhead squats
30 burpees
10 handstand push-ups
5 ring muscle-ups

♀ 55 lb
♂ 75 lb

Beginner option:
For time:
50 sit-ups
40 overhead squats
30 burpees
20 dumbbell shoulder presses
10 low-ring muscle-up transitions

♀ 35-lb barbell and 10-lb dumbbells
♂ 45-lb barbell and 20-lb dumbbells

Resources:
The GHD Sit-Up
The Overhead Squat
The Burpee
The Handstand Push-Up
The Ring Muscle-Up
The AbMat Sit-Up
The Dumbbell Press

Looking for the CrossFit Open Workout?

See the Open Workout →

Submit Your Score →
Reminder: 24.2 scores are due before 5 p.m. PT, Monday, March 11.

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by Ruby Wolff during Open Workout 24.2 at CrossFit Active in Waverton, Australia.

Saturday 240302

With a pair of dumbbells, 4 rounds for time of:

50-meter weighted lunge
350-meter farmers carry

♀ 30-lb dumbbells
♂ 45-lb dumbbells

Compare to 210313.

Post time to comments.

Scaling:
Expect this workout to be a grind and taxing on your grip. Carry the dumbbells however you’d like on the weighted lunges — consider the front-rack position, resting the dumbbells on the shoulders, or the farmers-carry position as potential options. Reduce the dumbbell load to move with limited rest on both movements. If you don’t have dumbbells or kettlebells available, load the lunges and carries with a 30/45-lb ruck or backpack. There are no excuses. If possible, consider performing this workout on a 400-meter track.

Intermediate option:
With a pair of dumbbells, 4 rounds for time of:
50-meter weighted lunge
350-meter farmers carry

♀ 25-lb dumbbells
♂ 35-lb dumbbells

Beginner option:
With a pair of dumbbells, 4 rounds for time of:
25-meter weighted lunge
175-meter farmers carry

♀ 10-lb dumbbells
♂ 20-lb dumbbells

Resources:
The Dumbbell Front-Rack Lunge
The Dumbbell Farmers Carry

Looking for CrossFit Open Workout 24.1?

Sign up for the Open →

See the Open Workout →

Submit Your 24.1 Score →

Featured photo:
Taken by Amy Wong during Open Workout 24.1 at CrossFit Gerland in Lyon, France.

Friday 240301

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

Time cap: 15 minutes

Post time or reps completed to comments and submit your score as part of the 2024 CrossFit Open.

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 Dumbbell Power Snatch

Find a Gym Near You:
View the CrossFit map

The Fun Starts Here
Sign up for the Open →

Featured Photo
Taken by Meg Ellery at the 24.1 Live Announcement at CrossFit Pleasanton in Pleasanton, California.

Friday 240216

21-15-9 reps for time of:
Dumbbell burpee deadlifts
Box jump-overs

♀ 35-lb dumbbells/20-inch box
♂ 50-lb dumbbells/24-inch box

Post time to comments.

Scaling:
Today’s workout is fast. The load of the dumbbells should allow you to keep moving. Stay consistent on the box jump-overs and consider stepping down as a way to manage heart rate.

Intermediate option:
21-15-9 reps for time of:
Dumbbell burpee deadlifts
Box jump-overs

20-lb dumbbells/20-inch box
35-lb dumbbells/24-inch box

Beginner option:
15-12-9 reps for time of:
Dumbbell burpee deadlifts
Box step-overs

10-lb dumbbells/12-inch box
15-lb dumbbells/20-inch box

Resources:
CAP Demo: Box Jump-Overs
CAP Demo: Box Step-Overs

Join us for FUN!
Sign up now for the 2024 Open →

Find a gym near you:
View the CrossFit map

Featured photo:
Taken at Camelback CrossFit in Scottsdale, Arizona.

Friday 240202

Erin

5 rounds for time of:
15 dumbbell split cleans
21 pull-ups

♀ 25-lb dumbbells
♂ 40-lb dumbbells

Post time to comments.

Compare to 180719.

Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight Aug. 11, 2008, in the Panjwaii District, Kandahar Province, Afghanistan. He is survived by his wife Nicole and his daughter Zarine.

Scaling:
Today’s workout is a Hero. Compared to other Hero WODs, this is quick and should not be drawn out into a long slog. To keep moving, reduce the weight and reps on the split cleans. Modify the pull-ups so each round can be completed in 3 or 4 sets.

Intermediate option:
5 rounds for time of:
12 dumbbell split cleans
15 pull-ups

♀ 20-lb dumbbells
♂ 35-lb dumbbells

Beginner option:
4 rounds for time of:
10 dumbbell split cleans
12 ring rows

♀ 15-lb dumbbells
♂ 20-lb dumbbells

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

Find a gym near you:
View the CrossFit map

2024 Open Registration is LIVE!
Learn more and register now

Monday 240129

As many reps as possible in 4 minutes of:
3 wall-facing strict handstand push-ups
5 shuttle runs

As many reps as possible in 4 minutes of:
6 strict handstand push-ups
5 shuttle runs

As many reps as possible in 4 minutes of:
9 kipping handstand push-ups
5 shuttle runs

1 shuttle run = 25 feet down and 25 feet back

Post reps to comments.

Scaling:
Today’s workout is a mix of high-skill gymnastics and grunt work. You have to pay the toll of the shuttle runs in order to play with the handstand push-ups. Scale the number of shuttle runs to finish in 1 minute or less. The most challenging variation of the handstand push-up is up first. Challenge yourself, but not so much that you spend a lot of time resting. There is more benefit in scaling the handstand push-up and continuously moving than in trying to do too much and twiddling your thumbs.

Intermediate option:
As many reps as possible in 6 minutes of:
3 strict handstand push-ups
5 shuttle runs

As many reps as possible in 6 minutes of:
6 kipping handstand push-ups
5 shuttle runs

1 shuttle run = 25 feet down and 25 feet back

Beginner option:
As many reps as possible in 12 minutes of:
3 dumbbell shoulder presses
10 shuttle runs
6 dumbbell shoulder presses
10 shuttle runs
*Etc.

*Continue adding 3 reps to the dumbbell shoulder presses until time expires.

1 shuttle run = 25 feet down and 25 feet back

♀ 15 lb
♂ 20 lb

Resources:
The Wall-Facing Handstand Push-Up
The Strict Handstand Push-Up
The Kipping Handstand Push-Up
The Dumbbell Press

Find a gym near you:
View the CrossFit map

2024 Open Registration is LIVE!
Learn more and register now

Featured photo:
Taken at CrossFit Fury in Goodyear, Arizona.

Wednesday 240117

30-20-10 reps for time of:
Burpees
Chest-to-bar pull-ups
Alternating dumbbell snatches

♀ 35 lb
♂ 50 lb

Post time to comments.

Scaling:
Today’s workout is a fun triplet in which you’ll move quickly through a descending ladder. Your goal is to finish this workout in 15 minutes or less. Move as fast as you can through the round of 30 while still remaining consistent in the 20s; this should feel fast, but not like a full sprint.

The load of the dumbbell should allow you to maintain sets of 10 or more fast reps at a time with no more than 10-15 seconds of rest between sets.

Complete the chest-to-bar pull-ups in sets of 5+ to start. If that can't be done for the round of 30, reduce the volume to 15-12-9 and maintain 3+ reps at a time, OR scale to chin-over-bar or jumping chest-to-bar pull-ups.

Aim for consistency through the burpees with 10+ reps/minute. If needed, scale the volume of the entire workout to 21-15-9 to stay within the intended time domain.

Intermediate option:
30-20-10 reps for time of:
Burpees
Chin-over-bar pull-ups
Alternating dumbbell snatches

♀ 20 lb
♂ 35 lb

Beginner option:
21-15-9 reps for time of:
Burpees
Jumping pull-ups
Alternating dumbbell snatches

♀ 10 lb
♂ 15 lb

Resources:
The Burpee
The Chest-to-Bar Pull-Up
The Kipping Pull-Up
The Dumbbell Snatch

Find a gym near you:
View the CrossFit map

2024 Open Registration is LIVE!
Learn more and register now

Featured photo:
Taken by Michael Patrick Studio at CrossFit 740 in Lancaster, Ohio.

Tuesday 240102

For time:
21-18-15-12-9-6-3 reps for time:
Calorie row
Dumbbell thrusters

♀ 35-lb dumbbells
♂ 50-lb dumbbells

Post time to comments.

Scaling:
Push the pace on the rower. The set of 21 calories should take no longer than 1:20 to complete. Use a dumbbell weight that allows you to complete your first set of thrusters in 2 sets or less. Don’t hold back if you can go unbroken.

Intermediate option:
21-18-15-12-9-6-3 reps for time:
Calorie row
Dumbbell thrusters

♀ 20-lb dumbbells
♂ 35-lb dumbbells

Beginner option:
14-12-10-8-6-4-2 reps for time:
Calorie row
Dumbbell thrusters

♀ 10-lb dumbbells
♂ 15-lb dumbbells

Resources:
Rowing Technique Tips
The Dumbbell Thruster

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by FLsportsguy at CrossFit Central in Austin, Texas.

Tuesday 231226

2 rounds for time:
50 alternating dumbbell snatches
50 wall-ball shots

♀ 14-lb ball to 9-foot target, 35-lb dumbbell
♂ 20-lb ball to 10-foot target, 50-lb dumbbell

Post time to comments.

Scaling:
Today’s challenge is hanging on when you really want to rest. Scale the load of the dumbbell and the wall ball so you can maintain large sets.

Intermediate option:

2 rounds for time:
50 alternating dumbbell snatches
50 wall-ball shots

10-lb ball to 9-foot target, 25-lb dumbbell
14-lb ball to 10-foot target, 35-lb dumbbell

Beginner option:

2 rounds for time:
30 alternating dumbbell snatches
30 wall-ball shots

6-lb ball to 9-foot target, 10-lb dumbbell
10-lb ball to 10-foot target, 15-lb dumbbell

Resources:
The Dumbbell Power Snatch
The Wall-Ball Shot
Dumbbell Smarts

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by FLSportsGuy Photography at Sweat Factory CrossFit in Clermont, Florida.

Monday 231225

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 and then 1 wall walk. In round 3, perform 3 burpees, then 2 candlestick rocks, then 1 wall walk. Continue adding a new exercise each round.

Post time to comments.

Scaling: Scale the difficulty of each element so you can keep moving — more moving and less hook-gripping your shorts.

Intermediate option:

Same as Rx’d

Beginner option:

12 rounds for time, starting with 1 and adding an exercise each round:

1 inchworm
2 candlesticks
3 burpees
4 knee push-ups
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 and then 1 inchworm. In round 3, perform 3 burpees, then 2 candlesticks, then 1 inchworm. Continue adding a new exercise each round.

Resources:
The Wall Walk
Candlestick Conditioning Drills
The Burpee
The Push-Up
The Walking Lunge
The Air Squat
The AbMat Sit-Up
The Handstand Push-Up
The Single-Leg Squat
The Box Step-Up
The Dumbbell Press

Find a gym near you:
View the CrossFit map

Featured photo:
Photo by James Irwin at Crooked Lake CrossFit in Newry, Ireland.

Wednesday 231206

Meet Guest Programmer – Michele Letendre: Dec. 4-17, 2023.

5 rounds for time of:
4 strict deficit handstand push-ups
8 kipping deficit handstand push-ups
16 dumbbell box step-overs

♀ 4-inch deficit, 20-inch box, 35-lb dumbbells
♂ 6-inch deficit, 24-inch box, 50-lb dumbbells

Hold two dumbbells in a farmers carry position for the step-overs.

Post your time to comments.

Goal: Upper-body pressing strength endurance + posterior-chain endurance. Aim to finish in 12-15 minutes.

Aim to move from the strict handstand push-ups (ideally unbroken) to the kipping without breaking and complete the kipping handstand push-ups in 1 to 2 sets. Break the step-overs as needed to achieve the goal.

The goal is to move unbroken from the strict to the kipping handstand push-ups. This adds an element of speed that can be surprising. Aim to complete the kipping handstand push-ups in 1-2 sets.

The training effect will be interesting because we don't get a break on the step-ups since they are loaded with dumbbells — your upper back and rear delts will be under tension the entire time. Break up the step-ups as needed to maintain the goal of the day.

Scaling:

Intermediate option:
5 rounds for time of:
4 strict handstand push-ups
8 kipping handstand push-ups
16 dumbbell box step-overs

♀ 20-inch box, 25-lb dumbbells
♂ 24-inch box, 35-lb dumbbells

For the handstand push-ups, you may reduce the reps to 3 and 6, respectively, so long as the strict handstand push-ups remain unbroken. If the volume of handstand push-ups is still too high, consider reducing the reps further or adding one or two AbMats under your head to reduce range of motion.

Beginner option:
5 rounds for time of:
4 strict dumbbell shoulder presses
8 dumbbell push presses
16 unweighted box step-overs

16-inch box
20-inch box

Use the heaviest pair of dumbbells that allows you to complete 4 strict shoulder presses and 8 push presses unbroken.

The main focus for beginners is pressing endurance with the strict and push press. This is a great opportunity to practice core-to-extremity movement patterns. Focus on keeping your weight in your heels for the entire workout.

Resources:
Handstand Push-Up Variations
HSPU and You: Master the Movement

Find a gym near you:
View the CrossFit map

Monday 231030

5 rounds for time:
500-meter row
15 dumbbell shoulder presses
30 walking lunge steps

♀ 25-lb DBs ♂ 35-lb DBs

Post time to comments.


Scaling:
Deconditioned athletes can reduce the overall volume of this workout. Reduce the weight on the dumbbell shoulder presses if you’re unable to complete 15 in 1-2 sets when fresh.

Intermediate option:
5 rounds for time:
500-meter row
15 dumbbell shoulder presses
30 walking lunge steps

♀ 20-lb DBs ♂ 30-lb DBs

Beginner option:
4 rounds for time:
250-meter row
10 dumbbell shoulder presses
20 walking lunge steps

♀ 10-lb DBs ♂ 15-lb DBs

Wednesday 231025

For reps:
1:00 rope climbs
1:00 dumbbell squat snatches, alternating
2:00 rope climbs
2:00 dumbbell squat snatches, alternating
3:00 rope climbs
3:00 dumbbell squat snatches, alternating

♀ 35 lb ♂ 50 lb

Post reps to comments.


Scaling:
Modify the rope climb and reduce the load on the dumbbell.

Intermediate option:
For reps:
1:00 rope climbs
1:00 dumbbell squat snatches, alternating
2:00 rope climbs
2:00 dumbbell squat snatches, alternating
3:00 rope climbs
3:00 dumbbell squat snatches, alternating

♀ 25 lb ♂ 35 lb

Beginner option:
For reps:
1:00 rope climbs, lying to standing
1:00 dumbbell power snatch + overhead squat, alternating
2:00 rope climbs, lying to standing
2:00 dumbbell power snatch + overhead squat, alternating
3:00 rope climbs, lying to standing
3:00 dumbbell power snatch + overhead squat, alternating

♀ 5 lb ♂ 10 lb

Wednesday 231011

For time:
5 power cleans
20 dumbbell bench presses
100 double-unders
10 power cleans
20 dumbbell bench presses
100 double-unders
15 power cleans
20 dumbbell bench presses
100 double-unders

♀ 125-lb cleans, 50-lb DBs
♂ 185-lb cleans, 70-lb DBs

Rest, then,

Accumulate 2 minutes in an L-sit hold.

*Focusing on quality, accumulate 2 minutes in as few sets as possible.

Post time and results to comments.


Scaling:
Reduce the load on the power cleans and bench presses. Choose a load on the barbell that allows for moderately heavy singles. Choose a dumbbell load with which you’re able to complete the first 20 in 3 sets or less. The double-under can be modified to 30 lateral jumps over the barbell. For the L-sit hold, watch “L-Sit Drills,” choose a drill, and practice.

Intermediate option:
For time:
5 power cleans
20 dumbbell bench presses
100 double-unders
10 power cleans
20 dumbbell bench presses
100 double-unders
15 power cleans
20 dumbbell bench presses
100 double-unders

♀ 105-lb cleans, 35-lb DBs
♂ 155-lb cleans, 50-lb DBs

Rest, then,

Accumulate 2 minutes in an L-sit hold.

*Focusing on quality, accumulate 2 minutes in as few sets as possible.

Beginner option:
For time:
5 power cleans
20 dumbbell bench presses
30 lateral jumps over barbell
10 power cleans
20 dumbbell bench presses
30 lateral jumps over barbell
15 power cleans
20 dumbbell bench presses
30 lateral jumps over barbell

♀ 55-lb cleans, 15-lb DBs
♂ 75-lb cleans, 25-lb DBs

Rest, then,

Practice 2-5 minutes of an L-sit drill of choice.

Tuesday 230926

Every 4 minutes for 4 rounds, complete:
40 double-unders
20-calorie bike
10 dumbbell snatches

♀ 50-lb DB ♂ 70-lb DB

Post results to comments.


Scaling:
Modify the movements and reduce the dumbbell weight to sprint through each round in 3 minutes or less.

Intermediate option:
Every 4 minutes for 4 rounds, complete:
40 double-unders
20-calorie bike
10 dumbbell snatches

♀ 35-lb DB ♂ 50-lb DB

Beginner option:
Every 4 minutes for 4 rounds, complete:
40 single-unders
12-calorie bike
10 dumbbell snatches

♀ 15-lb DB ♂ 20-lb DB

Tuesday 230905

21-18-15-12-9-6-3 reps for time of:
Dumbbell front squats
Toes-to-bars

*100-meter farmers carry after each round.

♀ 35-lb DBs ♂ 50-lb DBs

Post time to comments.

Scaling:
Reduce the dumbbell loading and modify the toes-to-bars to hanging knee raises. If you do not have access to a pull-up bar, modify to an AbMat sit-up.

Intermediate option:
21-18-15-12-9-6-3 reps for time of:
Dumbbell front squats
Toes-to-bars

*100-meter farmers carry after each round.

♀ 25-lb DBs ♂ 35-lb DBs

Beginner option:
18-15-12-9-6-3 reps for time of:
Dumbbell front squats
Hanging knee raises

*100-meter farmers carry after each round.

♀ 10-lb DBs ♂ 15-lb DBs

Friday 230825

5 rounds for time of:
50-foot overhead walking lunge
21 burpees

♀ 35-lb barbell ♂ 45-lb barbell

Post time to comments.
Compare to 050721.


Scaling:
Watch The Overhead Lunge and practice the movement with a barbell. If you struggle to keep the bar overhead, consider reducing the load to a PVC pipe or modify the movement to a single dumbbell overhead lunge. Intermediate athletes can perform this workout as prescribed.

Beginner option:
3 rounds for time of:
50-foot overhead walking lunge with a PVC pipe
21 burpees

Tuesday 230822

For time:
50 GHD sit-ups
40 dumbbell snatches, alternating
30 chest-to-bar pull-ups
20 handstand push-ups
10 cleans

♀ 35-lb DB, 125-lb cleans
♂ 50-lb DB, 185-lb cleans

Post time to comments.


Scaling:
Experienced athletes should work to maintain maximal speed throughout this chipper. Newer athletes may choose to modify the movements and reduce the load, while maintaining the rep scheme.

Intermediate option:
For time:
50 GHD sit-ups
40 dumbbell snatches, alternating
30 chest-to-bar pull-ups
20 handstand push-ups
10 cleans

♀ 25-lb DB, 105-lb cleans
♂ 35-lb DB, 165-lb cleans

Beginner option:
For time:
50 sit-ups
40 dumbbell snatches, alternating
30 assisted pull-ups
20 assisted push-ups
10 cleans

♀ 10-lb DB, 45-lb cleans
♂ 15-lb DB, 65-lb cleans

Friday 230818

Complete as many rounds as possible in 20 minutes of:
5 push jerks, left arm
5 push jerks, right arm
10 push-ups
15-cal. row

♀ 35-lb DB ♂ 50-lb DB

Post rounds completed to comments.


Scaling:
Reduce the loading on the dumbbell push jerks. Beginner-level athletes can reduce the time domain of this workout.

Intermediate option:
Complete as many rounds as possible in 20 minutes of:
5 push jerks, left arm
5 push jerks, right arm
10 push-ups
15-cal. row

♀ 20-lb DB ♂ 30-lb DB

Beginner option:
Complete as many rounds as possible in 15 minutes of:
5 push jerks, left arm
5 push jerks, right arm
10 assisted push-ups
15-cal. row

♀ 10-lb DB ♂ 15-lb DB

Saturday 230729

24-16-8 reps for time of:
Double dumbbell hang clean and presses
Ring dips

♀ 35-lb DBs ♂ 50-lb DBs


Scaling:
Reduce the loading in order to complete each set with minimal rest. Beginners may choose to modify the ring dip by adding assistance with a band, bench dips, or push-ups.

Intermediate Option:
24-16-8 reps for time of:
Double dumbbell hang clean and presses
16-8-4 reps of:
Ring dips

♀ 20-lb DBs ♂ 30-lb DBs

Beginner Option:
24-16-8 reps for time of:
Double dumbbell hang clean and presses
Chair or bench dips

♀ 10-lb DBs ♂ 15-lb DBs

Thursday 230713

10 rounds for reps of:

30 seconds of burpees
Rest 30 seconds
30 seconds of dumbbell thrusters
Rest 30 seconds

♀ 30-lb. DBs ♂ 45-lb. DBs

Post reps completed to comments.
Compare to 190811.


Scaling:
Deconditioned athletes should reduce the number of rounds. Reduce the loading on the dumbbells if you are unable to hold onto the weights for 30 seconds.

Intermediate Option:
7 rounds for reps of:
30 seconds of burpees
Rest 30 seconds
30 seconds of dumbbell thrusters
Rest 30 seconds

♀ 20-lb. DBs ♂ 30-lb. DBs

Beginner Option:
5 rounds for reps of:
30 seconds of burpees
Rest 30 seconds
30 seconds of dumbbell thrusters
Rest 30 seconds

♀ 10-lb. DBs ♂ 15-lb. DBs

Thursday 230629

Complete as many rounds as possible in 7 minutes of:
20 dumbbell push presses
40 double-unders

♀ 35-lb DBs ♂ 50-lb DBs

Post rounds completed to comments.
Compare to 200728.


Scaling:
This quick workout will challenge your shoulder stamina. Reduce the loading so that the first set of push presses can be completed unbroken.

Intermediate Option:
Complete as many rounds as possible in 7 minutes of:
20 dumbbell push presses
40 double-unders

♀ 25-lb DBs ♂ 35-lb DBs

Beginner Option:
Complete as many rounds as possible in 7 minutes of:
15 dumbbell push presses
40 **single*-unders

♀ 10-lb DBs ♂ 15-lb DBs

Tuesday 230627

Complete as many rounds as possible in 12 minutes of:
9 double-kettlebell deadlifts
100-ft farmers carry

♀ 106-lb KBs ♂ 150-lb KBs

If you do not have heavy kettlebells or dumbbells, consider loading up two barbells or heavy odd objects.

Post rounds completed to comments.


Scaling:
If you do not have access to a heavy set of kettlebells, dumbbells, or other pair of heavy objects, use barbells for today’s workout.

Intermediate Option:
Complete as many rounds as possible in 12 minutes of:
9 double-kettlebell deadlifts
100-ft farmers carry

♀ 70-lb KBs ♂ 106-lb KBs or similar loading with DBs

Beginner Option:
Complete as many rounds as possible in 12 minutes of:
9 double-kettlebell deadlifts
100-ft farmers carry

♀ 26-lb KBs ♂ 35-lb KBs

Wednesday 230621

10 rounds for time of:
10 dumbbell thrusters
100-meter sprint

♀ 25-lb DBs ♂ 35-lb DBs

Post time to comments.


Scaling:
Reduce the weight on the dumbbells in order to complete the thrusters quickly and with minimal transition time. Deconditioned athletes should also reduce the overall volume.

Intermediate Option:
10 rounds for time of:
10 dumbbell thrusters
100-meter sprint

♀ 15-lb DBs ♂ 25-lb DBs

Beginner Option:
5 rounds for time of:
10 dumbbell thrusters
100-meter run

♀ 8-lb DBs ♂ 10-lb DBs

Saturday 230617

Hope for Refugees
3 rounds of:

Shuttle runs, 8 m
Dumbbell snatches
Bike for calories
Dumbbell box step-ups
Strict burpees

This workout has the same format as Fight Gone Bad, working at each station for one minute then rotating. After completing all 5 stations, rest for 1 minute before starting the next round. One point is given for each rep, calorie biked, or shuttle-run length.

♀ 35-lb DB, 20-in box
♂ 50-lb DB, 24-in box

Use a single dumbbell for the snatches and step-ups. For the strict burpee, perform an honest push-up followed by an enthusiastic vertical jump.

Post reps completed to comments.
Compare to 220507.


Scaling:
Most athletes will be able to maintain the structure of this workout. Reduce the weight of the dumbbell for the snatch and the step-up.

Intermediate Option:
3 rounds of:
Shuttle runs, 8 m
Dumbbell snatches
Bike for calories
Dumbbell box step-ups
Strict burpees

♀ 25-lb DB
♂ 35-lb DB

Beginner Option:
3 rounds of:
Shuttle runs, 8 m
Dumbbell snatches
Bike for calories
Box step-ups
Burpees

♀ 15-lb DB
♂ 20-lb DB

Sunday 230611

21-18-15-12-9-6-3 reps for time of:
Sumo deadlift high pulls
Lateral jumps, over 20-inch/24-inch obstacle

♀ 65 lb ♂ 95 lb

Post time to comments.
Compare to 121024.


Scaling:
Reduce the load on the barbell and the height of the obstacle in order to keep a steady pace on today’s couplet.

Intermediate Option:
21-18-15-12-9-6-3 reps for time of:
Sumo deadlift high pulls
Lateral jumps, over 14-inch/20-inch obstacle

♀ 65 lb ♂ 95 lb

Beginner Option:
18-15-12-9-6-3 reps for time of:
Sumo deadlift high pulls
Lateral jumps over a dumbbell

♀ 35 lb ♂ 45 lb

Saturday 230520

3 rounds for time of:

15 overhead squats
15 L pull-ups
15 split jerks
15 knees-to-elbows
15 hang cleans
15 weighted hip extensions

Hold a plate or dumbbell to chest for back extensions.

♀ 65-lb barbell, 15-lb plate for back extensions
♂ 95-lb barbell, 25-lb plate for back extensions

Post time to comments.
Compare to 131031.


Scaling:
Today we have light-weight, high-skill movements. Modify the movements in order to push the intensity.

Intermediate Option:
3 rounds for time of:
15 overhead squats
10 L pull-up, knees bent
15 split jerks
15 knees-to-elbows
15 hang cleans
15 weighted hip extensions

Hold a plate or dumbbell to chest for back extensions.

♀ 65-lb barbell, 15-lb plate for back extensions
♂ 95-lb barbell, 25-lb plate for back extensions

Beginner Option:
3 rounds for time of:
10 overhead squats
10 jumping pull-ups
10 push jerks
10 hanging knee raises
10 hang cleans
10 hip extensions

Hold a plate or dumbbell to chest for back extensions.

♀ 35-lb barbell
♂ 45-lb barbell

Friday 230512

5 rounds for time of:
50 double-unders
16 dumbbell snatches

♀ 35-lb DB ♂ 50-lb DB

Post time to comments.


Scaling:
This workout is meant to be a sprint. Choose a dumbbell that will allow you to move at maximal speed while maintaining proper mechanics. Go hard.

Intermediate Option:
5 rounds for time of:
40 double-unders
16 dumbbell snatches

♀ 25-lb DB ♂ 35-lb DB

Beginner Option:
5 rounds for time of:
50 single-unders
16 dumbbell snatches

♀ 15-lb DB ♂ 20-lb DB

Loading...