Random Workout
Tags:
accessorybuttchestconditioningcoreflexibilityfull bodyrelaxationshoulderssquatsstrengthtabata Equipment:
barbellbenchbicycledumbbellsjump ropekettlebellmedicine ballnoneplatesplyo boxpull-up barrackresistance bandrings (high)rings (low)stationary biketreadmill
Three Bar Blues
May 29, 2018
10-9-8-7-6-5-4-3-2-1 reps for time of:
1.5-body-weight deadlift
Body-weight bench press
.75-body-weight clean
Set up three bars (if possible) and storm through for time.Scaling
This benchmark workout contains a high volume of moderate-load
weightlifting. Reduce the loads and/or eliminate some of the early
rounds to decrease the total volume.
Intermediate Option
10-9-8-7-6-5-4-3-2-1 reps for time of:
1.25-body-weight deadlift
.75-body-weight bench press
.5-body-weight clean
Beginner Option
8-7-6-5-4-3-2-1 reps for time of:
.75-body-weight deadlift
.5-body-weight bench press
.33-body-weight clean
1.5-body-weight deadlift
Body-weight bench press
.75-body-weight clean
Set up three bars (if possible) and storm through for time.Scaling
This benchmark workout contains a high volume of moderate-load
weightlifting. Reduce the loads and/or eliminate some of the early
rounds to decrease the total volume.
Intermediate Option
10-9-8-7-6-5-4-3-2-1 reps for time of:
1.25-body-weight deadlift
.75-body-weight bench press
.5-body-weight clean
Beginner Option
8-7-6-5-4-3-2-1 reps for time of:
.75-body-weight deadlift
.5-body-weight bench press
.33-body-weight clean
Clock: 1 round, Cap 45 minutes
Equipment:barbell
Tags:buttchest
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Bench Press Thursday
June 17, 2022
Work up to a 1 rep max bench press.
Warm up with 2 sets of 10. Then move to moderate 5's, 3's, 2's and then 1, 1, 1, 1 until you find a max for the day.
Warm up with 2 sets of 10. Then move to moderate 5's, 3's, 2's and then 1, 1, 1, 1 until you find a max for the day.
Equipment:barbellbench
Tags:accessorychestcorestrength
Sit and Lift
June 17, 2022
50-40-30-20-10 reps for time of:
Sit-ups
Dumbbell deadlifts
♀ 35-lb DBs ♂ 50-lb DBs
Sit-ups
Dumbbell deadlifts
♀ 35-lb DBs ♂ 50-lb DBs
Clock: 1 round, Cap 60 minutes
Equipment:dumbbells
Tags:buttcore
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Heavy Threes
May 31, 2018
Front squat: 3-3-3 reps
Push press: 3-3-3 reps
Thruster: 3-3-3 reps
Scaling: Few athletes will need to scale this lifting workout. Experienced
athletes can go as heavy as possible, while newer athletes can use this
session as an opportunity to drill the movements.
Push press: 3-3-3 reps
Thruster: 3-3-3 reps
Scaling: Few athletes will need to scale this lifting workout. Experienced
athletes can go as heavy as possible, while newer athletes can use this
session as an opportunity to drill the movements.
Clock: 1 round, Cap 30 minutes
Tags:full bodyshoulderssquats
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Fast Snatches
June 19, 2022
75 Snatches for time
Weight should be very light so that you can perform big blocks of reps and keep good form.
Weight should be very light so that you can perform big blocks of reps and keep good form.
Clock: 1 round, Cap 45 minutes
Equipment:barbell
Tags:conditioningfull bodyshouldersstrength
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Up and Over
June 17, 2022
3 rounds for time of:
400-m run
15 sumo deadlift high pulls
15 thrusters
♀ 65 lb ♂ 95 lb
Scaling: Adjust weight as needed to complete each movement unbroken
400-m run
15 sumo deadlift high pulls
15 thrusters
♀ 65 lb ♂ 95 lb
Scaling: Adjust weight as needed to complete each movement unbroken
Clock: 1 round, Cap 45 minutes
Equipment:barbell
Tags:buttconditioningfull body
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Snatch Push Ups
May 25, 2018
3 rounds for time of:
10 dumbbell hang squat snatches, left arm
5 push-ups
10 dumbbell hang squat snatches, right arm
5 push-ups
Scaling:
This couplet pairs a light weightlifting movement that demands a high
level of flexibility with a simple bodyweight movement. Use a
dumbbell that allows you to maintain sound mechanics while at the end
range of your flexibility.
10 dumbbell hang squat snatches, left arm
5 push-ups
10 dumbbell hang squat snatches, right arm
5 push-ups
Scaling:
This couplet pairs a light weightlifting movement that demands a high
level of flexibility with a simple bodyweight movement. Use a
dumbbell that allows you to maintain sound mechanics while at the end
range of your flexibility.
Clock: 1 round, Cap 45 minutes
Equipment:dumbbells
Tags:chestconditioningshoulders
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Max Clean & Jerk
May 23, 2018
Clean and jerk 1-1-1-1-1-1-1 reps
Scaling:
Pick loads that allow you to attempt to set a PR in the later sets. If you are not comfortable performing very heavy clean and jerks, add a few reps to each set and drill your mechanics, but try to expose yourself to a load that is relatively heavy for you.
Beginner Option:
Clean and jerk 3-3-3-2-2-1-1-1 reps
Scaling:
Pick loads that allow you to attempt to set a PR in the later sets. If you are not comfortable performing very heavy clean and jerks, add a few reps to each set and drill your mechanics, but try to expose yourself to a load that is relatively heavy for you.
Beginner Option:
Clean and jerk 3-3-3-2-2-1-1-1 reps
Clock: 1 round
Equipment:barbell
Tags:shouldersstrength
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Lift and squat
June 19, 2022
Max reps of the complex in 10 minutes.
1 Squat clean from the floor
2 Front squats
1 Squat clean from the floor
2 Front squats
Clock: 1 round, Work 10 minutes
Equipment:barbell
Tags:conditioningsquats
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Tabata Squats
June 19, 2022
8 Rounds
20 seconds of air squats
10 seconds rest
Your score is the count from the round with the fewest reps.
20 seconds of air squats
10 seconds rest
Your score is the count from the round with the fewest reps.
Clock: 8 rounds, Work 20 seconds, Rest 10 seconds, Cap 4 minutes
Equipment:none
Tags:conditioningsquatstabata
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Three Movements
June 19, 2022
4 rounds for time:
10 Deadlifts
7 Hang Cleans
3 Shoulder to OH
Weigh is limited to what you can push overhead.
10 Deadlifts
7 Hang Cleans
3 Shoulder to OH
Weigh is limited to what you can push overhead.
Clock: 1 round, Cap 45 minutes
Equipment:barbell
Tags:full bodyshouldersstrength
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Shoulders and Sit-ups
May 24, 2018
3 rounds of:
1 minute of sumo deadlift high pulls
1 minute of sit-ups
1 minute of push presses
1 minute of sit-ups
Rest 1 minute
Men: 95 lb.
Women: 65 lb.
Scaling: Reduce the loads on the weightlifting movements if needed.
1 minute of sumo deadlift high pulls
1 minute of sit-ups
1 minute of push presses
1 minute of sit-ups
Rest 1 minute
Men: 95 lb.
Women: 65 lb.
Scaling: Reduce the loads on the weightlifting movements if needed.
Clock: 15 rounds, Work 1 minute
Equipment:barbell
Tags:conditioningcorefull body
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Little Orphan
May 21, 2018
My personal favorite WOD ever!
50-40-30-20-10 of:
Double unders
Sit-ups
Note: This is a lot of sit-ups, so be sure to add some padding between your backside and the floor.
50-40-30-20-10 of:
Double unders
Sit-ups
Note: This is a lot of sit-ups, so be sure to add some padding between your backside and the floor.
Clock: 1 round
Equipment:jump rope
Tags:conditioningcore
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Hang Snatches
June 17, 2022
Hang squat snatch 3-3-3-3-3-3-3 reps
Note: Practice getting under the bar FAST!
Note: Practice getting under the bar FAST!
Clock: 1 round, Cap 45 minutes
Equipment:barbell
Tags:coresquatsstrength
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Run and Sweat
July 8, 2022
4 Rounds for time:
400m run
10 Sit-ups
10 Push-ups
10 Squats
400m run
10 Sit-ups
10 Push-ups
10 Squats
Clock: Cap 60 minutes
Equipment:none
Tags:conditioningfull body
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Pushing Helen
May 30, 2018
3 rounds for time of:
Run 400 meters
21 kettlebell swings
12 push-ups
Men: 1.5-pood kettlebell
Women: 1-pood kettlebell
Note: This workout is an all out sprint. The swings
should be easy enough that you are still able to push the pace on the
runs. Intermediate athletes can complete this as prescribed.
Run 400 meters
21 kettlebell swings
12 push-ups
Men: 1.5-pood kettlebell
Women: 1-pood kettlebell
Note: This workout is an all out sprint. The swings
should be easy enough that you are still able to push the pace on the
runs. Intermediate athletes can complete this as prescribed.
Clock: 1 round, Cap 40 minutes
Equipment:kettlebell
Tags:conditioningshoulders
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The 300
July 13, 2022
For time:
100 Double-unders
100 Air Squats
100 Sit-ups
Note: Be sure to use some padding under your butt for the sit-ups. You'll be glad you did.
Substitute 200 single-unders if you do not have doubles yet.
100 Double-unders
100 Air Squats
100 Sit-ups
Note: Be sure to use some padding under your butt for the sit-ups. You'll be glad you did.
Substitute 200 single-unders if you do not have doubles yet.
Equipment:jump rope
Tags:conditioningcoresquats
Descending Clean Thruster Ladder
June 19, 2022
21 cleans
15 thrusters
Rest 3:00
15 cleans
12 thrusters
Rest 2:00
9 cleans
9 thrusters
♀ 95 lb ♂ 135 lb
Weight should be light enough to do 9 and 9 unbroken.
15 thrusters
Rest 3:00
15 cleans
12 thrusters
Rest 2:00
9 cleans
9 thrusters
♀ 95 lb ♂ 135 lb
Weight should be light enough to do 9 and 9 unbroken.
Clock: 1 round, Cap 60 minutes
Equipment:barbell
Tags:conditioningfull bodyshoulderssquatsstrength
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10 Minutes of Back Squats
July 14, 2022
Every minute on the minute for 10 minutes
1 Back squat more than the last minute
First minute, do 1 back squat. Second minute, do 2 back squats. Continue until you complete 10 rounds.
1 Back squat more than the last minute
First minute, do 1 back squat. Second minute, do 2 back squats. Continue until you complete 10 rounds.
Clock: 10 rounds, Work 1 minute, Cap 10 minutes
Equipment:barbell
Tags:buttconditioning
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Baby Got Back
May 24, 2018
Back squat 5-5-5-5-5 reps
Scaling: Ideally, each set will be as heavy as possible for 5 reps, but newer athletes should start light and slowly add weight as they are
comfortable.
Scaling: Ideally, each set will be as heavy as possible for 5 reps, but newer athletes should start light and slowly add weight as they are
comfortable.
Clock: 1 round
Equipment:barbell
Tags:buttsquats
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Front Squat 5x5
June 17, 2022
Front squat 5-5-5-5-5 reps
Scaling: Ideally, each set will be as heavy as possible for 5 reps, but newer athletes should start light and slowly add weight as they are comfortable.
Scaling: Ideally, each set will be as heavy as possible for 5 reps, but newer athletes should start light and slowly add weight as they are comfortable.
Equipment:barbell
Tags:buttsquats
Jerks and Squats
June 19, 2022
4 rounds for time of:
10 jerks at ¾ body weight (from the floor)
50 squats
10 jerks at ¾ body weight (from the floor)
50 squats
Clock: 1 round, Cap 30 minutes
Equipment:barbell
Tags:shoulderssquatsstrength
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