Workout of the Day

Programmed by: Paleoethics

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Monday, April 30th – 338

RX

Scale as needed

Every 90 Seconds | 7 Sets
7 Toes to Bar
7 Burpee Box Jump Overs (24/20)

4 Rounds
12 Thrusters (95/65)
15/12 Calorie Bike
18 x 10 Meter Shuttle Sprints

Anywhere

7 Minute EMOM
14 Burpee Box jumps

4 Rounds
12 Squat jumps
18x 10m shuttle sprint


Sunday, April 29th – 337

A post shared by Level (@levelsingapore) on

RX

Scale as needed

3 “Giant Sets”
10 Bent Over Dumbbell Rows (each side)
10 Dumbbell Strict Presses
20 Weighted Sit-ups
20 Back extensions

Anywhere

5 Sets
15 Wide cuffs
10 Close Grip Push ups
20 Weighted sit ups
20 Back extensions


Saturday, April 28th – 336

RX

Scale as needed

4RFT
21/15 Calorie Assault Bike
15 Toes to Bar
7 Clean and Jerks (155/105)

Anywhere

4RFT
400m run
15 Lying leg lifts
7 Burpee tuck jumps


Friday, April 27th – 335

RX

Scale as needed

10 Minute AMRAP
5 Power Snatch
10 Box jumps
15 Sit ups

Stregnth
7×3 Backsquats

Anywhere

10 Minute AMRAP
5 Broad jumps
10 Box jumps
15 Sit ups

Stregnth
5×10 Side lunge (use any weight if you can)


Thursday, April 26th – 334

A post shared by Sofi Mata (@sofi_mata) on

RX

Scale as needed

3 Sets
8 Suitcase Deadlifts
8 Single leg box step up

10 Minute EMOM
3 Deadlifts @ 80%

6 Minute AMRAM
2-4-6-8-10-12…
Kettle bell swings
Push ups

Anywhere

3 Sets
5 Single leg toe touches /side
8 Single leg Step up

8 Minute AMRAP
2-4-6-8-10-12…
Push ups
Tuck jumps


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Wednesday, April 25th – 333

RX

Scale as needed

For Time
50 Wallballs
40 Burpee over bar
30 Push jerks (135/95)
20 C2B pull ups
10 Thrusters (135/95)

3 rounds
20 Medball overhead sit ups
20 Hollow rocks

Anywhere

For Time
50 Pistol squats
40 Burpees
30 Push ups
20 Pull ups/Back extensions
10 Broad jumps for distance

3 Rounds
20 Sit ups with arms straight up
20 Hollow rocks


Tuesday, April 24th – 332

RX

Scale as needed

3RFT
400m Run
15 Toes to Bar
12 Barbell Reverse Lunges (115/80)
9 Strict Ring Dips

Anywhere

3RFT
400m run
15 Lying leg lifts
20 Jumping lunges
10 Strict handstand push ups


Monday, April 23rd – 331

RX

Scale as needed

Strength
Work up to a heavy power clean Double

7 Minute AMRAP
1 Power clean
30 Double unders

2 Power cleans
30 Double unders

3 Power cleans
30 Double unders

4 Power cleans
30 Double unders…

Anywhere

7 Minute AMRAP
10 Split squats /leg
30 Double unders


Sunday, April 22nd – 330

RX

Scale as needed

Warm Up
800m run
Banded Monster walk

3 Rounds
5 pull-ups
10 push-ups
15 squats

4 Rounds
10 Close Grip Pushups
15 Dumbbell Bent Over Rows, each (50/35)
20 Strict Presses (empty barbell)
25 Banded Pull Aparts
30 Sit-Ups
Rest as needed between rounds

Anywhere

Warm Up
800m Run
Bulldog circuit

3 Rounds
5 Pull ups
10 Push ups
15 Air squats

4 Rounds
10 Close grip Push ups
15 Wide cuffs
20 Jumping Jacks
25 Sit ups


Saturday, April 21st – 329

RX

Scale as needed

3RFT
400 Meter Run
15 Clean and Jerks (115/80)
75 Double Unders

Anywhere

3RFT
400m Run
15 Burpees
75 Double unders


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Friday, April 20th – 328

RX

Scale as needed

Strength
Work up to a heavy Set
Power Snatch + Hang Snatch + Snatch Balance

7 Minute AMRAP
Power Snatch (115/80)
*EMOM: 7 Wall Balls (30/20)

Anywhere

Test
Max vertical
Max Broad jump
Max Handstand walk


Thursday, April 19th – 327

A post shared by Sonia (@soniasosoooo) on

RX

Scale as needed

30-20-10
Push ups
Pull ups
Sumo deadlift high pull (95/65)

Anywhere

30-20-10
Push up
Wide cuffs
Alternating toe touches


Wednesday, April 18th – 326

RX

Scale as needed

For Time
800m run
20 power clean (135/95)
20 front squats (135/95)
20 push jerks (135/95)
800m run

Anywhere

For Time
1 Mile run
20 Tuck jumps
20 Squat jumps
20 Clapping push ups
1 Mile run


Tuesday, April 17th – 325

RX

Scale as needed

3RFT
30/21 Calorie Assault Bike
15 Burpee Box Jump Overs (24/20)

Anywhere

Burn
3x 2:00 Max Burpee box jumps


Monday, April 16th – 324

RX

Scale as needed

14 Minute EMOM
1: 5 Back squat
2: 4 Muscle up

Anywhere

For Time
400m Walking lunge

Bonus
10 Minutes of Handstand Walking practice


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Sunday, April 15th – 323

RX

Scale as needed

10RFT
5 Deadlifts (275/185)
10 Push ups
10 Box jump overs

Anywhere

5RFT
2x 50m Sprint
10 Push ups
10 Box jumps
Rest 1:00


Saturday, April 14th – 322

A post shared by Filip (@filipbrze) on

RX

Scale as needed

3 Rounds
10 Front Squats (185/35)
20 Chest to Bar Pull-ups
50 Double Unders

Anywhere

3 Rounds
10 Squats jumps
20 Pull ups/Wide cuffs
50 Double unders


Friday, April 13th – 321

RX

Scale as needed

“Hard Pressed” 21-15-9
Sumo Deadlift High Pull (95/65)
Push Press (95/65)
Lateral Bar Burpees

Anywhere

30-20-10
Push ups
High knee skips
Single leg toe touches


Thursday, April 12th – 320

A post shared by @hrabina_julianna on

RX

Scale as needed

2 Rounds: Warm Up
200 Meter Run
4 Alternating Samson
6 Push-ups to Down Dog
8 Alternating Spidermans

For Time
800m run
50 wallballs
50 sit ups
400m run

Anywhere

2 Rounds: Warm Up
200 Meter Run
4 Alternating Samson
6 Push-ups to Down Dog
8 Alternating Spidermans

For Time
800m run
30 Pistol squats
50 sit ups
400m run


Wednesday, April 11th – 319

A post shared by Lauren Lavallee (@lwar33) on

RX

Scale as needed

15-10-5
Kettlebell Swings (70/53)
Toes to Bar

800 Meter sandbag Run (50/35)

5-10-15
Kettlebell Swings (70/53)
Toes to Bar

Anywhere

15-10-5
Broad jumps
X2 Sit ups

800 Meter weighted run

5-10-15
Broad jumps
X2 Sit ups


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Tuesday, April 10th – 318

A post shared by Lance Kelly (@lance_steele) on

RX

Scale as needed

5RFT
8 Push jerks 185/135
6 Front squats
500m run

Anywhere

5RFT
8 Clapping push ups
8 Tuck jumps
500m run


Monday, April 9th – 317

RX

Scale as needed

Warm Up
8 Minute Row:
40 Seconds on / 20 Seconds off

10RFT
5 Deadlift (225/155)
10 Wallballs
10 Box jumps

Anywhere

Warm Up
8 Minute Run:
40 Seconds on / 20 Seconds off

10RFT
5 Single leg toe touch/leg
10 Air squats
10 Box jumps


Sunday, April 8th – 316

A post shared by MiniboxWODS (@miniboxwods) on

RX

Scale as needed

4 Rounds: Building in Weight
12 Dumbbell Bench Press
12 Dumbbell Bent Over Rows (each arm)
12 Dumbbell Reverse Lunges (50/35)

Anywhere

4 Rounds
15 Close grip Push ups
15 Wide Cuffs
12 Jumping Lunges


Saturday, April 7th – 315

RX

Scale as needed

For Time
800m Run
50 Wallballs
50 Situps

600m run
25 Wallballs
25 Situps

400m run

Anywhere

For Time
800m Run
50 Air squat
50 Sit ups

600m run
25 Air Squat
25 Sit Ups

400m run


Friday, April 6th – 314

RX

Scale as needed

8 Minute AMRAP
5 Power snatch
5 Chest to bar pull ups
5 Burpee over bar

Anywhere

8 Minute AMRAP
5 Tuck jumps
5 Second Handstand hold
5 Burpee


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Thursday, April 5th – 313

A post shared by brookeence (@brookeence) on

RX

Scale as needed

5RFT
800m Run
1 Minute rest

Anywhere

5RFT
800m Run
1 Minute rest


Wednesday, April 4th – 312

A post shared by brookeence (@brookeence) on

RX

Scale as needed

Strength
8×2 Deadlift

3RFT
16 Reverse Lunge
20 Dumbell Snatches
16 Box Jumps

Anywhere

5RFT
20 Reverse Lunge
20 Burpee
20 Box jumps


Tuesday, April 3rd – 590

A post shared by Gabriel Simi (@gabrielsimi) on

RX

Scale as needed

5RFT
10 Strict Press (75/55)
15 Push ups
10 Toes to bar

Extra
1:00 Plank
1:00 Rest
1:00 Plank
1:00 Rest
1:00 Plank

Anywhere

5RFT
5 Strict Handstand push ups
15 Push ups
15 Lying Leg lifts

Extra
1:00 Plank
1:00 Rest
1:00 Plank
1:00 Rest
1:00 Plank


Monday, April 2nd – 589

RX

Scale as needed

15 Minute AMRAP
50 Double Unders
400m run
15 Hang Squat Clean

15 Minute EMOM
1: 5 Back squat
2: 4 Muscle up

Anywhere

15 Minute AMRAP
50 Double unders
10 Burpee Squat jumps


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Sunday, April 1st – 588

RX

Scale as needed

30 Minutes
Light jog

Anywhere

30 Minutes
Light jog


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