CrossFit's Workout Of The Day

2 rounds for time of:
1,600-meter run
15 deadlifts

♀ 225-lb barbell
♂ 315-lb barbell

Post time to comments.

Stimulus and Strategy:
Today, you'll take on a longer metabolic workout with running and moderate-to-heavy deadlifts. Shoot to complete each run in 10 minutes or less and the deadlifts in 2 minutes or faster each round. Take time in the warm-up to work on deadlift mechanics and positioning. Remember, if you cannot maintain sound technique, you'll need to reduce the weight until you can. This will only get more challenging after each run. Advanced athletes should push the pace on the run, while intermediate and beginner athletes should be more conservative to maintain energy for the deadlifts.

Intermediate option:
2 rounds for time of:
1,600-meter run
15 deadlifts

♀ 155-lb barbell ♂ 225-lb barbell

Beginner option:
2 rounds for time of:
800-meter run
15 deadlifts

♀ 45-lb barbell
♂ 65-lb barbell

Resources:
Running | Pulling and Foot Tapping
The Deadlift

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Complete as many rounds and reps as possible in 20 minutes of:
400-meter run
100-foot handstand walk
50 box step-ups

♀ 20-inch box
♂ 24-inch box

Post rounds and reps to comments.

Stimulus and Strategy:
Today’s workout is a longer-duration effort and allows you to spend time upside down while out of breath. Keep the pace fast on the run, but stay relaxed so you are able to come right in and get to the handstand walk. Try to complete the handstand walk in 2 minutes or less. Push the pace on the step-ups and aim to complete each set in 2 minutes or faster. Even as you fatigue, ensure you stand all the way up on each step-up.

Intermediate option:
Complete as many rounds and reps as possible in 20 minutes of:
400-meter run
30 alternating pike shoulder taps
50 box step-ups

♀ 20-inch box
♂ 24-inch box

Beginner option:
Complete as many rounds and reps as possible in 20 minutes of:
200-meter run
50-foot bear crawl
25 box step-ups

♀ 12-inch box
♂ 20-inch box

Resources:
Pose Running Drills | Pose Alignment
The Handstand Walk
The Box Step-Up
The Pike Shoulder Tap
The Bear Crawl

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For time:
400-meter bear crawl
400-meter run
400-meter walking lunges
400-meter run

Post time to comments.

Stimulus and Strategy:
Today's workout is a grunt-work-style workout that requires some mental fortitude and perseverance. The name of the game is to keep moving forward and minimize long-winded breaks. Aim to complete both the bear crawl and the walking lunges in 15 minutes or less each. For the runs, use these as recovery, but aim to complete them in 2:30 or faster. If you have gloves and knee pads/sleeves, today is a good day to use them.

Intermediate option:
Same as Rx'd.

Beginner option:
For time:
100-meter bear crawl
200-meter run
100-meter walking lunges
200-meter run

Resources:
Pose Running Drills | Lean and Pull
The Bear Crawl
The Walking Lunge

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

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

♀ 75-lb barbell
♂ 115-lb barbell

Post total reps to comments.

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

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

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

♀ 65-lb barbell
♂ 95-lb barbell

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

Rest the remainder of each round.

♀ 35-lb barbell
♂ 45-lb barbell

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

Find a gym near you:
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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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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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For time:
800-meter run
80 pull-ups
80 deadlifts
800-meter run

Partition the pull-up and deadlift reps any way.

♀ 95-lb barbell
♂ 135-lb barbell

Post time to comments.

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

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

Partition the pull-up and deadlift reps any way.

♀ 75-lb barbell
♂ 115-lb barbell

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

♀ 35-lb barbell
♂ 45-lb barbell

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

Find a gym near you:
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3 rounds for time of:
400-meter run
30 kettlebell snatches
20 kettlebell swings

♀ 35-lb kettlebell
♂ 53-lb kettlebell

Post time to comments.

Stimulus and Strategy:
Today's workout is a triplet that will tax your overall conditioning. A unique component is that the movements are redundant in their functions, and will place a significant demand on the posterior chain and grip. Switch hands as needed on the kettlebell snatches, but try to get through each round of snatches and swings unbroken or with one short break. Resist the urge to pace yourself on the run and push hard.

Intermediate option:
3 rounds for time of:
400-meter run
30 kettlebell snatches
20 kettlebell swings

♀ 26-lb kettlebell
♂ 35-lb kettlebell

Beginner option:
3 rounds for time of:
200-meter run
20 dumbbell snatches
10 dumbbell swings

♀ 15-lb dumbbell
♂ 25-lb dumbbell

Resources:
Running | Pulling and Foot Tapping
The Kettlebell Snatch
The Kettlebell Swing
The Dumbbell Snatch
The Dumbbell Swing

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4 rounds for time of:
Run 800 meters

Rest 3 minutes between rounds.

Compare to 241102.

Post times to comments.

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

Intermediate option:
Same as Rx'd.

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

Rest 3 minutes between rounds.

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

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

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

Post time to comments.

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

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

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

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

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

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

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

Post time to the comments.

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

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

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

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

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

Rest in the remaining time.

Post times to comments.

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

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

Rest in the remaining time.

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

Rest in the remaining time.

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

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2 rounds for total rounds and reps:
Complete as many rounds as possible in 3 minutes of:
100-meter run
10 pull-ups

Followed immediately by as many reps as possible in 3 minutes of:
Freestanding handstand hold*

Rest 2 minutes before starting the second round.
*Every second of the handstand hold is a rep.

Post rounds and reps to comments.

Stimulus and Strategy:
This workout is a back-to-back combination of a sprint couplet and a high-skill gymnastics hold with a brief rest between rounds. Shoot to get at least 2 rounds in the first AMRAP by sprinting as fast as possible. Then, flip a switch, slow down, and try to manage a higher-skill movement under fatigue. Push the runs faster than usual and scale the pull-ups as needed to minimize rest. Remain on your hands for 5 seconds at a time on the handstand holds; it’s OK to shuffle a bit. If a 5-second freestanding inversion isn't manageable, scale to a handstand hold on the wall, a pike handstand hold, or a plank variation. The goal is to accumulate at least 1 minute of the hold across the 3-minute AMRAP. Complete this whole sequence twice with no rest between AMRAPs and 2 minutes of rest between rounds.

Intermediate option:
2 rounds for total rounds and reps:
Complete as many rounds as possible in 3 minutes of:
100-meter run
5 pull-ups

Followed immediately by as many reps as possible in 3 minutes of:
Handstand hold against the wall *

Rest 2 minutes between starting the second round.
*Every second of the handstand hold is a rep.

Beginner option:
2 rounds for total rounds and reps:
Complete as many rounds as possible in 3 minutes of:
100-meter run
5 jumping pull-ups

Followed immediately by as many reps as possible in 3 minutes of:
Pike hold *

Rest 2 minutes between rounds.
*Every second of the pike hold is a rep.

Resources:
Running | Pulling and Foot Tapping
The Kipping Pull-Up Jumping Pull-Up Progression
The Freestanding Handstand Hold
Handstand Hold Progression
Handstand Hold Scaling

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Interval Nancy

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

Rest with the remaining time.

♀ 65-lb barbell
♂ 95-lb barbell

Compare to Nancy on 241026.

Post round times to comments.

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

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

Rest with the remaining time.

♀ 55-lb barbell
♂ 75-lb barbell

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

Rest with the remaining time.

♀ 35-lb barbell
♂ 45-lb barbell

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

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Fast and Heavy

For time:
21 dumbbell thrusters*
400-meter run
18 dumbbell thrusters
400-meter run
15 dumbbell thrusters
400-meter run

*Use two dumbbells.

Compare to 010210.

Post time and load to the comments.

Stimulus and Strategy:
This is the first workout ever posted on CrossFit.com. Just as it was posted back in 2001, no weight is listed for the dumbbell thrusters. Instead, the instructions were to use a heavy weight and move as fast as possible. Twenty-five years later, this workout is still a “bear” and is a potent dose of fitness. Choose a weight for the dumbbells so you can complete your thrusters in 3 sets or fewer, and push the pace of each run.

Intermediate option:
Same as Rx’d.

Beginner option:
For time:
200-meter run
15 dumbbell thrusters*
200-meter run
12 dumbbell thrusters
200-meter run
9 dumbbell thrusters

*Use two dumbbells.

Resources:
The Dumbbell Thruster
Pose Running Drills | Lean and Pull
Pose Running Drills | Pose Alignment

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For time:
30 box jump-overs
150 air squats
1,600-meter run

♀ 24-inch box
♂ 30-inch box

Post time to the comments.

Stimulus and Strategy:
Today's workout is a moderate-duration chipper. Expect the box jump-overs with the higher box to exhaust your legs and make the air squats more difficult. Keep moving through the air squats, even if your legs are tired from the box jump-overs. If needed, slow your pace, breathe, and keep on moving. The combination of box jump-overs and air squats will also likely make the start of the run more difficult. Plan to get yourself moving, find a rhythm, and empty the tank to finish strong.

Intermediate option:
For time:
30 box jump-overs
120 air squats
1,200-meter run

♀ 20-inch box
♂ 24-inch box

Beginner option:
For time:
30 box step-overs
50 air squats
800-meter run

♀ 12-inch box
♂ 20-inch box

Resources:
Box Jump-Over Variations
The Air Squat
Running | Partner Falling Drill
The Box Step-Over

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

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

♀ 35-lb kettlebell
♂ 53-lb kettlebell

Post reps to the comments.

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

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

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

♀ 35-lb kettlebell
♂ 53-lb kettlebell

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

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

♀ 26-lb kettlebell
♂ 35-lb kettlebell

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

Find a gym near you:
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Every minute on the minute for 8 minutes:
2 shoulder presses

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

Then,

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

Post loads and time to comments.

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

Intermediate option:
Same as Rx'd.

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

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

Then,

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

Resources:
The Shoulder Press
Running | Change in Support Drill

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

♀ 35-lb dumbbells
♂ 50-lb dumbbells

Post time to comments.

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

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

♀ 25-lb dumbbells
♂ 35-lb dumbbells

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

♀ 10-lb dumbbells
♂ 20-lb dumbbells

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

Find a gym near you:
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3 rounds for time of:
800-meter run
80 air squats

Post time to comments.

Stimulus and Strategy:
Today's workout is a longer-duration couplet. Expect your legs to feel heavy after the air squats, so push yourself to start moving on the run to get them loosened up. Aim to finish the runs in 5 minutes or less. If you can complete an entire round in under 8 minutes, complete this workout as prescribed.

Intermediate option:
3 rounds for time of:
600-meter run
60 air squats

Beginner option:
3 rounds for time of:
400-meter run
25 air squats

Resources:
Running | Pulling in Place Drill
The Air Squat

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On a 90-second clock, complete 5 rounds for reps of:
200/250-meter row
Max-reps strict handstand push-ups

Rest 90 seconds

Then, on a 90-second clock, complete:
200/250-meter row
Max-reps strict ring dips

Rest 90 seconds

Post reps to comments.

Stimulus and Strategy:
Today’s workout consists of pulling and pressing intervals. The goal is to finish each row in 1 minute or less and have around 30 seconds to perform the strict pressing movement. The one-to-one work-to-rest ratio should allow for just enough rest and an opportunity to push the pace on each row.

Scaling:
Reduce the distance on the row.

To reduce the complexity of the strict handstand push-ups, decrease the range of motion by placing one or two AbMats or mats underneath your head. For the strict ring dips, perform foot-assisted ring dips.

In case of injury or limitation, for the row, perform a 200-meter run or 500/700-meter Echo bike. For the strict handstand push-ups, perform pike push-ups or seated dumbbell shoulder presses. For the strict ring dips, perform bench or box dips or banded tricep press-downs.

Intermediate option:
On a 90-second clock, complete 5 rounds for reps of:
200/250-meter row
Max-reps pike push-ups with feet on a box

Rest 90 seconds

Then, on a 90-second clock, complete:
200/250-m row
Max-reps foot-assisted ring dips

Rest 90 seconds

Beginner option:
On a 90-second clock, complete 5 rounds for reps of:
200/250-meter row
Max-reps dumbbell shoulder presses

Rest 90 seconds

Then, on a 90-second clock, complete:
200/250-meter row
Max-reps bench or box dips

Rest 90 seconds

♀ 15-lb dumbbells
♂ 20-lb dumbbells

Coaching cues:
On the strict handstand push-ups, as soon as the head touches the floor, drive through your palms, squeeze your belly tight, tuck your chin, and push your head through your arms.

Resources:
Rowing | Faults and Fixes
The Strict Handstand Push-Up
The Strict Ring Dip
The Pike Push-Up
Foot-Assisted Ring Dip Scaling Options
The Dumbbell Shoulder Press

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Hidalgo

For time:
Run 2 miles

Rest 2 minutes

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

Rest 2 minutes

Run 2 miles

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

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

Compare to 111229.

Post time to comments.

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

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

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

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

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

Intermediate option:
For time:
Run 2 miles

Rest 2 minutes

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

Rest 2 minutes

Run 2 miles

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

Beginner option:
For time:
800-meter run

Rest 2 minutes

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

Rest 2 minutes

800-meter run

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

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

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

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3 rounds, each for time:
1,600-meter run

Rest 5 minutes between efforts.

Post all three times to comments.

Stimulus and Strategy:
Today’s effort is three individual mile runs. Compare each mile to your split times of the most recent 5K run two weeks ago. The goal is to push the pace on each mile faster than those splits. The rest between sets should allow you to recover enough to push each effort.

Scaling:
To reduce the volume of this effort, cut the distances in half.

Today is a day when most athletes can perform this as prescribed. However, if you are new or less experienced, complete the beginner option.

In case of injury or limitation, perform 3,500/5,000 meters on the Echo bike or 1,600/2,000 meters on the rower.

Intermediate option:
Same as Rx’d.

Beginner option:
3 rounds, each for time:
800-meter run

Rest 5 minutes between efforts.

Coaching cues:
Check your running posture — relax your shoulders, keep your torso upright, and set your gaze directly ahead of you. Maintaining a neutral spine and sound running posture will allow for more efficient running technique, reduced fatigue, and improved recovery.

Resources:
Running | Change in Support Drill
Running | Falling Forward
Running | Line Drills
Running | Partner Falling Drill
Running Drills | High Knees and Butt Kickers

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

♀ Bodyweight barbell
♂ Bodyweight barbell

Post time to comments.

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

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

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

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

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

♀ ¾-bodyweight barbell
♂ ¾-bodyweight barbell

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

♀ 35-lb barbell
♂ 45-lb barbell

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

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

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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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3 rounds for time of:
150 double-unders
50 GHD hip extensions
50 AbMat sit-ups

Post time to comments.

Stimulus and Strategy:
Today’s workout is an iteration of the Hero workout, Michael. In this version, the run is substituted with double-unders. For some, this variation may be faster. Choose an option for the jump rope that allows you to move on to the next exercise in 3 minutes or quicker. For the GHD hip extensions and AbMat sit-ups, remember to breathe, take small breaks if necessary, and keep moving.

Scaling:
Reduce the reps of each movement.

To reduce the complexity of the double-unders, perform as many reps/attempts as possible in 3 minutes. For the GHD hip extensions, perform a reduced range of motion or a superman hold on the GHD. For the AbMat sit-ups, perform feet-anchored sit-ups.

In case of injury or limitation, for the double-unders, perform single-unders or penguin taps. For the GHD hip extensions, perform unloaded good mornings or Superman arch-ups on the ground. For the AbMat sit-ups, perform a plank hold or hollow hold.

Intermediate option:
3 rounds for time of:
50 double-unders or 2 minutes of attempts
35 GHD hip extensions
35 AbMat sit-ups

Beginner option:
3 rounds for time of:
50 single-unders or 2 minutes of attempts
30-second GHD Superman hold
15 AbMat sit-ups

Coaching cues:
On the double-unders, as you jump up in the air, focus on flicking your wrists and handle of the jump rope down toward the ground.

Resources:
Need Double-Unders? Start Here.
The Double-Under
The GHD Hip Extension
The AbMat Sit-Up
The Single-Under

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For time:
Run 5,000 meters

Compare to 250507.

Post time to comments.

Stimulus and Strategy:
If executed properly, this workout challenges the boundaries of human performance and requires no equipment. It's a fantastic test of stamina, endurance, and mental fortitude. Experienced athletes should try for a PR on this benchmark. Look at your previous time to help determine an appropriate pace. Newer athletes should reduce the distance to complete the run in no more than 20 minutes.

Scaling:
Reduce the distance of the run.

In case of injury or limitation, consider 11,200/16,000 meters on the Echo bike or 4,000/5,000 meters on the rower or ski erg.

Intermediate option:
Same as Rx’d

Beginner option:
On a 20-minute clock:
Run for distance

Coaching cues:
To avoid inefficient movement patterns while you run, imagine you’re running on the crossties of a railroad track, keeping your feet right under your body and landing on the balls of your feet.

Resources:
Running | Change in Support Drill
Running |Falling Forward
Running |Line Drills
Running |Position Drill

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For time:
600-meter row
12 hang squat cleans
6 wall walks
400-meter row
8 hang squat cleans
4 wall walks
200-meter row
4 hang squat cleans
2 wall walks

♀ 125 lb
♂ 185 lb

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

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

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

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

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

♀ 95 lb
♂ 135 lb

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

♀ 35 lb
♂ 45 lb

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

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

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Complete as many rounds as possible in 15 minutes of:
400-meter run
30-second kettlebell front-rack hold

♀ 53-lb kettlebells
♂ 70-lb kettlebells

Post rounds to comments.

Stimulus and Strategy:
Today’s workout challenges your midline in a static hold. Static holds are often more difficult than dynamic movements because they require sustained muscle contraction with no relief, which limits blood flow and engages fewer muscle fibers than dynamic movements. Focus on your breathing and always try to hold for one more second before breaking. Unless you are completing the holds unbroken in every set, think of the run as a recovery. Feel free to push the pace, but you should be able to get back to the hold and perform at least 15 seconds before resting.

Scaling:
Reduce the distance of the run. Reduce the load of the hold.

To reduce the complexity of the kettlebell front-rack hold, perform the hold with a single kettlebell in the goblet position.

In case of injury or limitation, for the kettlebell front-rack holds, perform plank holds. Consider performing 900/1,250 meters on the Echo bike, or 400/500 meters on the rower or ski erg instead of the run.

Intermediate option:
Complete as many rounds as possible in 15 minutes of:
400-meter run
30-second kettlebell front-rack hold

♀ 35-lb kettlebells
♂ 53-lb kettlebells

Beginner option:
Complete as many rounds as possible in 15 minutes of:
200-meter run
30-second single-kettlebell goblet hold

♀ 18-lb kettlebells
♂ 26-lb kettlebells

Coaching cues:
On the kettlebell front-rack hold, think about bringing your ribs to your hips. As you do this, squeeze your glutes and thighs. This will keep your midline solid.

Resources:
Running | Position Drill
The Kettlebell Front-Rack Hold

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5 rounds for time of:
400-meter run
75 double-unders

Post time to comments.

Stimulus and Strategy:
Today’s workout is a monostructural couplet. Push the pace on the run and try to maintain consistent sets of double-unders. Try to finish each set of double-unders in 2 minutes or less. Advanced athletes should try to maintain unbroken sets. Expect this workout to test your lungs and your ability to tackle a neurologically demanding movement — the double-under — when you are tired.

Scaling:
Reduce the distance of the run. Reduce the reps of the double-unders.

To reduce the complexity of the double-unders, perform attempts for 1 minute.

In case of injury or limitation, for the run, complete 900/1,250 meters on the Echo bike, or 400/500 meters on the rower or ski erg. For the double-unders, perform single-unders, lateral hops, or penguin taps.

Intermediate option:
5 rounds for time of:
400-meter run
35-40 double-unders or 1 minute of double-under attempts

Beginner option:
4 rounds for time of:
200-meter run
50 single-unders or 1 minute of double-under attempts

Coaching cues:
As you are running, think about leading with your hips and picking your feet straight up off the ground.

Resources:
Pose Running | Lean and Pull
The Double-Under
The Single-Under

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3 rounds for time of:
25 deadlifts
800-meter run

♀ 155 lb
♂ 225 lb

Compare to 230618.

Post time to comments.

Stimulus and Strategy:
Today’s workout is a longer-effort couplet. The deadlift weight should be moderate, but expect it to feel heavy after the first run. Choose a weight that allows you to complete your reps in 2 minutes or less. If you are looking for a challenge, try to complete the deadlifts with a double-overhand grip and without using a hook grip. No matter how good your deadlift is, this variation will deliver a good stimulus.

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

To reduce the complexity of the deadlift, consider elevating the barbell and reducing the range of motion. You may also consider a dumbbell deadlift.

In case of injury or limitation, for the deadlift, perform a sumo deadlift with the barbell or a kettlebell. If necessary, perform a good morning to eliminate the loading. For the 800-meter run, perform 1,750/2,500 meters on the Echo bike or 800/1,000 meters on the rower.

Intermediate option:
3 rounds for time of:
20 deadlifts
800-meter run

♀ 125 lb
♂ 185 lb

Beginner option:
3 rounds for time of:
15 deadlifts
400-meter run

♀ 55 lb
♂ 75 lb

Coaching cues:
As you are deadlifting, imagine someone is trying to pull the bar away from your body. Don’t let them have it. Keep the barbell close to the body, both on the way up and on the way down.

Resources:
The Deadlift
What Is a Deadlift?
Pose Running Drills | Pose Alignment

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