“Endurance Escalation”

WOD: “Endurance Escalation”

300 Meter Run
20 Wallballs (20lbs/14lbs) (9kg/6kg)
300 Meter Run
20 American Kettlebell Swings (53lbs/35lbs) (24kg/16kg)
300 Meter Run
20 Box Jump Overs (24”/20” box)
300 Meter Run
20 Deadlifts (132lbs/88lbs) (60kg/40kg)
300 Meter Run
20 Ground To Overhead (132lbs/88lbs) (60kg/40kg)
Time Cap: 25 Minutes.

Pacing & Transitions:
Aim to keep a consistent pace throughout the runs, using them as active recovery to prepare for the strength components. Efficiently transition between exercises to save time.

Wallballs & Kettlebell Swings:
Aim for unbroken sets or minimal breaks. Utilize a steady rhythm, focusing on breath control.

Box Jump Overs:
Maintain a quick but manageable pace, focusing on consistent jumps and landings to conserve energy.

Deadlifts & Ground To Overhead:
Break these into manageable sets if needed. Focus on form and control to prevent fatigue.

Overall:
This WOD tests your endurance and strength endurance. The goal is to maintain a steady pace throughout, managing your energy reserves to ensure you can push through the final rounds.

Remember, the key to this WOD is maintaining a steady effort across all rounds and exercises, balancing speed with energy conservation to meet the time cap successfully.

2024-05-06

“Back Shredder”

Workout of the day – “Back Shredder”

🔥 This. Is. What. You. Never. Forget.

BUY-IN
100 Cal Echo Bike Intervals:
Sprint 10 Cal
40-second slow recovery pace
Continue until you reach 100 Cal.

⏸️ Rest 1 minute, then:
🏋️ 3 ROUNDS OF:

30 Deadlifts @220/135lbs or 100/60kg
20 American Kettlebell Swings @53/35lbs or 24/16kg
10 Devil Presses @50/35lbs or 22.5/15kg

🚣 BUY-OUT
100 Cal Rower Intervals
10 Cal Sprint
40-second slow recovery pace
Continue until you reach 100 Cal.

Total Time Cap: 35 Minutes.

Athlete Notes
🔄 Intervals Example:
Start with a 10 Cal sprint, then enter a 40-second recovery phase where you might add an additional 5 Cal at a slower pace. After the recovery, launch into another sprint, aiming to incrementally build your total calories.

Pacing:
Treat the sprints like a max effort but be strategic; the goal is to maintain intensity without burning out. Use the recovery phases wisely to catch your breath and prepare for the next burst.

Transitions:
Swift transitions between exercises will keep your heart rate up and maximize the workout’s effectiveness. Prepare your equipment layout beforehand to minimize downtime.

Stay Motivated:
Remember, this workout is designed to push you to your limits. Each rep, each set, and every calorie counts towards building a stronger, more resilient you.
Embrace the challenge, knowing that with every drop of sweat, you’re earning your strength and endurance.

🌟 Remember:
Great achievements involve great challenges. Push hard, dig deep, and let’s see what you’re made of!

🌟 Drop a comment!

2024-04-28

“TORTURE TRACK”

WOD “TORTURE TRACK”

3 Rounds For Time:

25 Wall-Balls @20/14lbs or 9/6kg
25 Burpees
15 Deadlifts @200/110lbs or 90/50kg
15 Box Jumps

🕒 Time Cap: 20 minutes

🎯 Strategy & Pacing Tips

1. Wall-balls:
Aim to complete these in 2 or 3 sets max. Starting with a big set is great, but keep some gas in the tank to avoid burnout.
Focus on a steady rhythm and use the squat to propel the ball, saving your arms from early fatigue.

2. Burpees:
Keep a consistent pace. It’s easy to go out too fast and pay for it later.
Drop to the ground in a controlled fall and snap back up, minimizing time spent on the floor.

3. Deadlifts:
This is where you need to manage your effort carefully. If you’re strong here, consider sets of 5-5-5 to keep your form sharp without overtaxing yourself.
Keep your back straight and engage your core. Lift with your legs and hips, not your back.

4. Box Jumps:
Step down rather than jump down to save your legs for the next rounds.
Ensure full hip extension at the top of the box for each rep to make it count.

🚀 Overall Tips

Smart Transitions:
Keep your gear organized and close by. Strategically placing your med-ball, barbell, and box in a compact triangle will save precious seconds during transitions, keeping your momentum high and your time low.

Pace Smart: Start conservatively in the first round to gauge your energy levels. Aim to keep your pace consistent across all three rounds, with a slight push on the last round if you’ve got energy left.

Stay Focused: It’s easy to get lost in fatigue. Keep your mind on your form, especially on deadlifts and box jumps.

Breathe: Efficient breathing helps manage your heart rate and fatigue. Inhale on preparation, exhale on effort.

Remember, it’s you vs the clock. Plan your breaks, keep transitions quick, and push hard through the last reps! Let’s crush this, team! 💪

2024-04-18

“Dynamic Duo”

WOD: “Dynamic Duo” For Time

Buy-In:

• 800m Team Run (together)

Then, 2 Rounds of:

• 60 Synchronized Air Squats
• 60 Deadlifts in total at 100/70kg (220/154lbs)
• 60 Wall Balls in total
• 20 Synchronized Burpees (must touch hands at the jump)

Directly followed by:

• 300 Double-Unders in total

Cash-Out:

• 800m Team Run (together)

Time Cap: 33 Minutes

Athlete Notes

800m Run: Aim for a 4-minute completion time. Maintain a brisk but sustainable pace; this isn’t a sprint. The goal is to stay warmed up but not exhausted.

Air Squats: Attempt to complete these unbroken at a steady pace. This is an excellent opportunity to regulate your breathing after the run.

Deadlifts: Prefer small sets with quick switches, such as 5 reps each, before swapping. The barbell should spend minimal time on the ground. This strategy minimizes fatigue and maintains momentum.

Wall Balls: Use one ball and make quick switches after every 10-15 shots. When throwing the last rep of your set, have your partner catch and continue. The objective is to keep the ball moving constantly.

Double-Unders: If you both have ninja skills with double-unders, aim for a 100-100 split. For the mere mortals among us, a 50-50 split is a great pace. Breaking it down into 25-25 or even 20-20 segments (meaning one partner does 20, then switches, and the other partner does 20, and so on) is also effective. This method significantly reduces the likelihood of failing at DUs, keeping the rope moving constantly to accumulate those 300 reps. The main goal of this WOD is to ensure the exercise never stops.

800m Run Cash-Out: You know what to do – go all out, baby!

Single Athlete Version:

Perform 30 Deadlifts at the prescribed weight and 30 Wall Balls. All other exercises remain the same. Adjust the double-unders to 150 total to accommodate solo effort.

2024-02-20

“HYROX Power Circuit”

Workout: “HYROX Power Circuit”

Get ready to challenge your strength, endurance, and speed with our HYROX Power Circuit. This workout is designed to test your limits and improve your overall athletic performance, mirroring the diverse challenges of a HYROX event.

Workout Structure

• 1km Run
• 20 Deadlifts (Weight: 100/70 kg)
• 1km Run
• 1 minute of Continuous Rope Slams (or 1 min. burpees)
• 1km Run
• 15 Sandbag Squats (Weight: 25/15 kg)
• 1km Run
• 20 Dumbbell Snatches (Alternating, Weight: 22.5/15 kg)
• 1km Run
• 100m Heavy Sled Drag (Weight: 100/70 kg)
• Target Time Cap: 45 Minutes

Athlete Notes:

• 1km Run: Maintain a consistent, moderate pace.
• Deadlifts: Good form is key. Break into sets as needed.
• Continuous Burpees / Rope Slams: If no rope, substitute with burpees. Aim for a rhythmic and steady pace.
• Sandbag Squats: Focus on depth and form.
• Dumbbell Snatches: Choose a manageable weight for fluid movement.
• Sled Drag: Challenging but focus on consistent effort.

Mental Toughness:

• Push through the physical and mental challenges. The sled drag and final run are crucial moments to stay strong.

Form and Technique:

Always focus on proper form, especially during strength movements. Seek guidance for unfamiliar exercises.

Share your time and experiences in the comments. Let’s inspire and support each other in our fitness goals!

2024-01-31

“Tough Shift at Work”

🔥 “Tough Shift at Work” WOD Challenge 🔥

WOD
For Time: 💨
100 Double Unders
90 Air Squats
80 Sit Ups
70 American Kettlebell Swings (55/35lb or 24/16kg)
60 Box Jump Overs
50 WallBalls (20/13lb or 9/6kg)
40 Toes To Bar
30 Power Cleans (155/110lb or 70/50kg)
20 Bar Facing Burpees
10 Muscle Ups
🕒 Time Cap: You tell us! Post your time in comments!

If you’re an intermediate athlete, you should aim to finish this WOD in approximately 35 minutes.
If you’re an advanced athlete, you should be able to crush this WOD in about 27 minutes.
We’re waiting for your times in the comments – let’s motivate each other!

Athlete Notes
100 Double Unders: Start at a steady pace. Aim to complete in 2-3 sets.
90 Air Squats: Maintain a consistent rhythm. Break into sets to avoid early fatigue.
80 Sit Ups: Pace yourself; this is a high volume. Break as needed.
70 American Kettlebell Swings: Manageable sets are key. Focus on using your hips for power.
60 Box Jump Overs: Keep a steady, sustainable pace. Step down if needed to maintain rhythm.
50 WallBalls: Aim for large sets, but break them up to keep moving.
40 Toes To Bar: Break into smaller sets to manage grip and core fatigue.
30 Power Cleans: Go for singles or very small sets with short rests. Focus on form.
20 Bar Facing Burpees: Steady pace, find a “resting” pace. This is not a sprint, but don’t slow down too much.
10 Muscle Ups: If possible, save some energy to finish strong and unbroken.

Scaling Options
Double Unders: Single unders or fewer reps.
Air Squats: Lower the rep count if necessary.
Sit Ups: Scale down the reps.
Kettlebell Swings: Lighter weight or standard swings.
Box Jump Overs: Opt for step overs.
WallBalls: Lighter ball or fewer reps.
Toes To Bar: Knees to chest or sit-ups.
Power Cleans: Reduce weight for form.
Bar Facing Burpees: Regular burpees if needed.
Muscle Ups: Jumping or banded muscle ups, or pull-ups and dips.

2024-01-30

“Another Day at the Bar”

400 Meter run

7 Front Squats 155/100 lb (70/45kg)

15 Toes To Bar

7 Front Squats 155/100 lb (70/45kg)

15 Chest To bar

7 Front Squats 155/100 lb (70/45kg)

8 Muscle Ups

20 kcal Air Bike

Time Cap: 15 Minutes and below.

Athlete Notes

400m Run: Start at a moderate pace. This is not a sprint; it’s about setting a good pace that leaves you ready to tackle the front squats.

Front Squats (155/100 lb): Aim to complete each set of front squats unbroken. The weight should be challenging but manageable. Focus on maintaining a strong core and steady breathing throughout.

Toes To Bar: Break these into smaller sets if needed to maintain your grip and rhythm. Efficient kipping will help conserve energy.

Chest To Bar Pull-Ups: Similar to toes to bar, break into manageable sets. Focus on a strong and controlled kip, and try to minimize time hanging on the bar.

Muscle Ups: If you’re proficient, aim for unbroken sets; otherwise, break it down to avoid muscle fatigue. Ensure smooth transitions between reps.

20 kcal Air Bike: This is your final push. Set a strong, steady pace, but don’t sprint at the start. Gradually increase your effort to finish strong without burning out too early.

Scaling Options

Front Squats: Reduce the weight to a level that is challenging but allows for good form. For beginners, 95/65 lb (43/29 kg) might be more appropriate.

Toes To Bar: Scale to knees to chest or sit-ups.

Chest To Bar Pull-Ups: Scale to regular pull-ups, jumping pull-ups, or ring rows.

Muscle Ups: Scale to jumping muscle-ups, banded muscle-ups, or a combination of pull-ups and dips.

Air Bike: Adjust the kcal to maintain the intensity. For example, scale down to 15 kcal for those who are less conditioned.

Additional Notes
Encourage athletes to focus on form, especially in the front squats, as fatigue can lead to a breakdown in technique. Remind them to pace themselves wisely; while each component is a sprint, the workout as a whole is not. Stress the importance of transitions. Quick transitions can save valuable time in this type of WOD.

This WOD is a great mix of strength and gymnastics, testing athletes’ ability to maintain efficiency in both barbell movements and bodyweight exercises. It’s a great test of both strength and skill, suitable for an advanced CrossFit workout.

2024-01-24

“Welcome to the Disneyland”

FOR TIME
21 Alternating Dumbbell Snatch @50/35lb (22.5kg/15kg)
21 Pull Ups
21 Box Jumps Over
16 Power Snatch at 115/75lb (52/34kg)
16 Toes To Bar
16 Burpee Box Jump Overs
9 Single Squat Cleans 115/75lb (52/34kg)
9 Muscle Ups / Chest to Bar PU / Kipping PU / Banded PU
9 Dumbbells Box Step overs at 50/35lb (22.5kg/15kg)
Time Cap: 25 min. Target below 22 minutes

Athlete Notes

Starting with Dumbbell Snatches
Pacing
Start at a moderate pace. Since it’s the first movement, you might be tempted to sprint, but conserve energy.
Technique
Use a hip hinge and keep the back straight. Efficiently transfer power from your legs to your arms.
Transition
Transition smoothly to pull-ups. A quick chalk-up if needed, but don’t linger.

Pull-Ups
Grip Management
Break these into smaller sets (e.g., 7-7-7) to save your grip for later movements like toes-to-bar and muscle-ups.
Breathing
Focus on steady breathing to control your heart rate.

Box Jumps Over 
Consistency
Maintain a steady, rhythmic pace. You don’t need to rush these.
Safety
Ensure a full foot landing on the box to avoid slipping.

Power Snatches
Single Reps Strategy
Consider doing quick singles to save energy. Dropping and resetting can be more efficient than touch-and-go, especially under fatigue.
Bar Path
Keep the bar close to your body for efficiency.

Toes to Bar
Break into Sets
Depending on your proficiency, break these into sets (3-4 sets of 4-5 reps) to avoid grip fatigue.
Smooth Kip
Focus on a controlled kip swing to maintain rhythm and efficiency.

Burpee Box Jump Overs
Steady Pace
Find a consistent pace that allows you to keep moving. Avoid sprinting.
Breathing
Use the burpee portion to regulate your breath.

Single Squat Cleans
Technique Focus
Each rep starts from the ground – ensure good form with a strong setup each time. Keep your elbows up and catch the bar in a solid front squat position.
Efficient Lifting
Aim for smooth singles. Reset quickly between reps, but don’t rush.

Muscle Ups / Chest to Bar Pull-Ups / Kipping Pull-Ups / Banded Pull-Ups
Grip and Shoulder Fatigue
By this point, your grip and shoulders will be taxed. Choose a variation that challenges you but allows for consistent movement.
Break It Down
Even if you can do 9 reps unbroken in practice, consider breaking them into smaller sets (e.g., 3-3-3) to manage fatigue.

Dumbbell Box Step Overs
Conserve Energy
This is the final movement. Use a consistent, steady pace. You don’t have to rush, but try to keep moving. Safe Movement: Ensure a full step onto the box and step down safely to avoid injury.

Scaling Options

Weight Scaling
Reduce the weights on the dumbbell and barbell movements. For instance, go to 35/20 lbs for dumbbell movements and 95/55 lbs for barbell movements.

Pull-Ups and Muscle-Ups
Scale to jumping pull-ups or ring rows for those who can’t do kipping pull-ups. For muscle-ups, consider using chest-to-bar pull-ups or regular pull-ups as a scaling option.

Box Jump Overs
Step-overs can be used as an alternative for those not comfortable with jumps.

Toes to Bar
Athletes can scale to hanging knee raises or sit-ups.

Burpee Box Jump Overs
Scale to regular burpees or step-up and overs.

Final Push
Last Few Minutes
If you’re close to the time cap, assess how much you can safely push the pace.
Mental Focus
Keep your mind focused on the movement at hand. Chippers can be as much a mental challenge as a physical one.

Additional Suggestions

Know Your Strengths and Weaknesses
Attack your stronger movements a bit more aggressively and be conservative on your weaker ones.

Warm-Up
Include a comprehensive warm-up focusing on shoulders, hips, and ankles, given the range of movements in this WOD.

Cool Down
Encourage a cool-down with stretching, particularly for shoulders and legs, to aid in recovery.

Skill Work
Given the complexity of movements like muscle-ups, it might be beneficial to include skill-focused sessions in the days leading up to this WOD.

Remember, the primary goal of scaling is to maintain the intended stimulus of the workout while making it accessible and safe for athletes of varying skill levels. This WOD is a great test of both skill and endurance, so encourage athletes to focus on form and consistency throughout.

2024-01-15

“Triplet Threat”

3 Rounds For Time
22 Wallballs @20/14 lb (9/6kg)
15 Ground To Overhead @110/70 lb (50/30kg)
15 Toes To Bar
Time Cap 15 Minutes (Target – 13 Minutes)

Athlete notes

Round 1

For the wall balls, aim to break them up into two sets if needed, and take minimal rest between each set.

For the ground to overhead, consider breaking them up into three sets of five, with short rests in between each set.
For the toes-to-bar, aim to break them up into two or three sets, with quick rests in between.

Round 2

Try to maintain a consistent pace for the wall balls, and break them up into two sets if needed.
For the ground to overhead, aim for 3 sets of five or six, and take short rests in between.
For the toes-to-bar, aim to break them up into two sets, and take quick rests in between.

Round 3

Push through the wall balls, and try to complete them in one or two sets.
For the ground to overhead, aim for one set of eight or nine, and one set of six, taking short rests in between.
For the toes-to-bar, try to complete them in one or two sets.

General tips:

Break up the GTO into singles from the beginning to avoid early fatigue.

Find a comfortable rhythm for the wall balls and try to keep moving steadily through them.

Use a quick rest before jumping up to the pull-up bar for the toes to bar.

Break up the toes to bar into manageable sets to avoid burnout and keep a steady pace.

Try to maintain a consistent pace throughout the three rounds to finish strong.

Use a weight that challenges you but is still manageable for the ground to overhead.
Focus on keeping good form throughout the WOD, especially for the toes-to-bar.
Remember to breathe and pace yourself to avoid burning out too quickly.

2024-01-05