Categorized as: workout of the day

Sunday, January 26, 2019


four rounds for time:
400m run
25x squat
15x ring dip

Today’s Common Scaling Options:
-Run: reduce distance, row, bike
-Squat: reduce reps, lunge
-Ring dip: reduce reps, banded dip, bench dip

(Your coach will talk to you about additional scaling options not already listed)

Friday, January 24, 2020


four rounds, each for time; rest amply between rounds:
500m row
50x double under
50x walking lunge

Today’s Common Scaling Options:
+Row: bike, run
+Double under: row, bike, sit-up variation
+Walking lunge: reduce reps, step-up

(Your coach will talk to you about additional scaling options not already listed)

Thursday, January 23, 2020


three rounds for time:
400m run
2-minute handstand hold
25x deadlift @ 225/155-lbs.

Today’s Common Scaling Options:

+Run: reduce distance, row, bike
+Handstand hold: reduce duration, wall climb hold, plank hold
+Deadlift: reduce load, reduce reps

(Your coach will talk to you about additional scaling options not already listed)

Tuesday, January 21, 2020


in teams of two, as many rounds as possible in 20 minutes:
10x push jerk @ 135/95-lbs.
14x box jump, 30/24″ platform

Today’s Common Scaling Options:
+Push jerk: reduce load, press variation, use dbs
+Box jump: reduce height, reduce reps, step-up

(Your coach will talk to you about additional scaling options not already listed)

Monday, January 20, 2020


five rounds for time:
21x single-arm snatch @ 55/35-lbs.
15x pull-up
9x front squat @ 135/95-lbs

Today’s Common Scaling Options:
+Single-arm snatch: reduce load, reduce reps, hang position, clean variation
+Pull-up: reduce reps, jumping pull-up, strict bodyrow
+Front squat: reduce load, use dumbbells, lower body variation

(Your coach will talk to you about additional scaling options not already listed)