Workout Of The Day
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In Gym
as many rounds as possible in 18 minutes: 2x wall climb 14x rotational sit-up 200m run
In Gym
seven intervals, rest exactly 90 seconds between intervals: 90 seconds to complete: 5x front squat @ 135/95-lbs. 8x box jump, 24/20"platform max machine calorie in remaining time then, two rounds for quality: 5-8x seated dumbbell shoulder press 5-8 per side: single-arm dumbbell bench press
In Gym
deadlift 5-5-5-5-5+ *Begin each round every 3 minutes. then, three two-minute rounds; rest one minute between rounds: 20-second ring L-sit hold 15x unbroken russian swing @ 70/55-lbs. max single-arm gorilla row in remaining time (alternating, total) At Home: every minute, on-the-minute for 10 minutes: 5-10 deadlift option --or-- 10 superman + 20-second plank hold then, three rounds for quality: 30-60-second v-hold 20x object russian swing --or-- explosive plank pops
In Gym
6-minute EMOM: option #1: 1-3 bar muscle-up option #2: 1-2 jumping or banded bar muscle-up option #4: 10-second chin-over-bar hold then, for time: 80x double under 21x chest-to-bar pull-up 21x wall ball @ 20/14-lbs., 10/9-ft. target 80x double under 15x chest-to-bar pull-up 15x wall ball 80x double under 9x chest-to-bar pull-up 9x wall ball
In Gym
shoulder press 5-5-5-5-5+ Begin each round every 3 minutes. then, as many rounds as possible in nine minutes: 4x power clean @ 165/115-lbs. 4x shoulder-to-overhead
In Gym
for time: 10-15-20-15-10* burpee pull-up 2x machine calorie *Complete a 400m run after each round.
In Gym
back squat 5-5-5-5-5+ Begin each round every 3. 5 minutes then, three rounds for quality: 7x (1 ¼ back squat) @ 50-60% heaviest load 10-20x lunge jump
In Gym
bench press 7-5-3-2-1-1-1-1 Begin each round every 3 minutes. then, 2-3 sets for quality: 10x strict ring dip max rep dumbbell bench press max rep dumbbell lateral raise
In Gym
“Abs-olutely Yes" four rounds for max reps: 1 minute: max kettlebell russian swing @ 55/35-lbs. 1 minute: max strict sit-up 1 minute: max kettlebell goblet squat 1 minute: max toes-to-bar 1 minute: rest
In Gym
“Im-pressive Friends” five three-minute rounds: 12x heavy single-arm dumbbell shoulder press (6 per side) max burpee box jump in remaining time, 24/20" platform *This workout is scored by the weight used on the shoulder press and the number of burpee box jumps completed.
In Gym
“Seven Up” in teams of two, as many rounds as possible in 22 minutes*: 7x deadlift @ 225/155-lbs. 100m run *Partners alternate rounds.
In Gym
three sets for quality: 5-10 strict handstand pushup option (atomic pushup, strict hspu, deficit strict handstand pushup) then, “Bodyweight With Buddies” three rounds for time: 21x strict pull-up 42x pushup 63x air squat
In Gym
“Chip Away” in teams of two, for time*: 100-calorie row 60x push press @ 115/75-lbs. 80x burpee 60x push press 100-calorie row *Partners work one at a time and may split up the work however they wish.
In Gym
“New Friends” as many rounds as possible in 16 minutes: 100m single-arm carry @ 50/35-lbs. 16x wall ball @ 20/14-lbs. 12x box step-up @ 50/35-lbs.
In Gym
“Tabata This” Complete 5 consecutive Tabatas in 24 minutes: Tabata row Tabata air squat Tabata pull-up Tabata pushup Tabata sit-up *Rest exactly one minute between each Tabata. One tabata interval is 8 rounds of 20 seconds of work & 10 seconds of rest. Your score today is the total number of reps across all 32 rounds of the gymnastic movements plus a separate number of total calories rowed.
In Gym
for time*: 8x power snatch @ 135/95-lbs. 400m med ball run (in 100m loops) 7x power snatch 300m med ball ball run (in 100m loops) 6x power snatch 200m med ball ball run (in 100m loops) 5x power snatch 100m med ball run
In Gym
as many rounds as possible in 15 minutes: 4x bar muscle-up 6x push press @ 95/65-lbs. 8x single-arm dumbbell overhead lunge @ 50/35-lbs.
In Gym
deadlift 5-5-3-3-3-2-2 *Begin each round every 3 minutes. then, 15 minutes handstand or handstand walking practice.
In Gym
five rounds for time: 2-4x rope climb 20x weighted sit-up @ 30/25-lbs. 20x box jump, 24/20" platform
In Gym
seven heavy complexes; begin every 3.5 minutes: 3 push press + 2 push jerk + 1 split jerk
In Gym
seven rounds for time: 12 machine calories 10x deadlift @ 135/95-lbs. 8x front squat
In Gym
in teams of two, two rounds for time: 800m run 75x toes-to-bar 800m run 50x strict pull-up 800m run *One person works at a time on the toes-to-bar and strict pull-ups. Partners may choose to run the 800m runs together OR break them up into 200m runs, done separately.
In Gym
bench press 3-3-3-3-3-3-3 *Begin each set every 3 minutes. then, three “Giant” sets: 8-12x heavy bent-over row 8-12x strict dip option (weighted, bodyweight, assisted) 8-12x heavy dumbbell reverse flyes
In Gym
as many rounds as possible in 10 minutes: 6x wall ball @ 20/14-lbs., 10/9-ft. target 3x power clean @ 165/115-lbs.
In Gym
five rounds for max reps: 40 seconds: max dumbbell push press @ 100/70-lbs. --20 seconds rest-- 40 seconds: max dumbbell deadlift --20 seconds rest-- 40 seconds: max double under --20 seconds rest--
In Gym
weighted front rack lunge 10-10-10-10-10 Begin each round every 3 minutes. then, three rounds for quality: 10-16x single-leg squat 10-16x double kettlebell russian swing
In Gym
“Kenough” three rounds for time: 14x single-arm hang dumbbell snatch @ 55/40-lbs. (alternating, total) 8x box jump over, 24/20" platform 6x wall climb 14x single-arm hang dumbbell snatch 8x lateral box step-over @ 55/40-lbs. 6x ring muscle-up
In Gym
2 front squat + 2 back squat 1-1-1-1-1-1-1 *Begin each round every 3.5 minutes.
In Gym
in teams of two, 16 rounds for time*: 6x box jump, 24/20" platform 6x chest-to-bar pull-up 6x power clean @ 135/95-lbs.