WOD & Blog

Warm-up Drills
I. Coach’s Choice
II. Set-up, Training Flow & Movement Review

“D.A.T.”
10 Rounds for time
(vs. a 20:00 time cap)
5 x Back Squat (225/155lbs)
3 x Muscle-ups

NOTES:

Stimulus and Strategy:
Today’s workout involves a challenging load on the back squat, combined with a high-skill gymnastics movement — both for a significant number of reps. The back-squat loading should be moderate to heavy and achievable for 5 reps on each round, but also challenging. It is recommended to take a little rest before unracking the bar and completing your reps. The muscle-up volume is challenging, but the goal is for 3 reps to be completed consecutively.

Intermediate option:
10 rounds for time of:
5 back squats
1 muscle-up or 3 false-grip chest-to-rings pull-ups

♀ 105-lb barbell ♂ 155-lb barbell

Beginner option:
7 rounds for time:
5 back squats
3 muscle-up transitions

♀ 35-lb barbell ♂ 45-lb barbell

Post scores to comments.

Warm-up Drills
I. 3 Rounds
50 x Jumprope Single-unders/Run-in-Place
or 15/12 kcal
5 x PVC Passthroughs
5 x Snatch Balance (PVC)
10 x Overhead Squats (PVC)
II. Mobility
III. Set-up, Training Flow & Movement Review

Impact/Focus: Snatch + Overhead Squat
14:00 Running Clock;
complete 7-10 sets of the following Snatch + Overhead Squat Complex
(cap working weights at 80%1RM)

7-10 sets of
1 x Snatch
+
2 x Overhead Squats

Post scores to comments.

“Dizzybell”
3 Rounds of a
5:00 Running Clock

Complete 100 x Double-unders
Then, in the time remaining
AMRAP of
16 x 1-arm Dumbbell Snatch (50/35lbs)
15 x Abmat Sit-ups -or- 12 x GHD Sit-ups

NOTES:

Additional scaling and points of performance will be covered during the whiteboard brief.

Post scores to comments.

Warm-up Drills
I. 3 Rounds
50/35 x Jumprope Single-unders/Run-in-Place
5 x Inchworms w/ Push-up
10 x Air Squats
10 x American KB Swings (light)
II. Mobility
III. Set-up, Training Flow & Movement Review

Impact/Focus: CFE Intervals x Kcal
Work through the following for max total Kcal per section (I,II & III).
I. 4 Rounds of
:40 x Max Effort Row (kcal)
:20 x Rest

*Rest 1:00*

II. 4 Rounds of
:30 x Max Effort Row (kcal)
:15 x Rest

*Rest 1:00*

III. 8 Rounds of
:20 x Max Effort Row (kcal)
:10 x Rest

Notes: Tilt the monitor and run intervals on a class clock; reset the focal points on technique through increasing intensity/RPE references will be covered during the whiteboard brief.

Post scores to comments (as total kcal for each of the 3 different interval schemes).

“Crawfish”
12:00 AMRAP of

7 x Handstand Push-ups
2 x Rope Climbs
40ft x Double Dumbbell Walking Lunges (50/35lbs)

NOTES: HSPU’s may be scaled or subbed out for Dumbbell Push Press at 1:1 reps per round. Rope Climbs may be 5 x Bar Muscle-ups, 7 x C2B Pull-ups, 10 x Pull-ups or 12-15 x Ring Rows. Lunges may scale to unweighted reps, athletes may also opt to work the Pistol movement strength and Skill set at 6 reps per leg.

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Warm-up Drills
I. 3 Rounds
50/35 x Jumprope Single-unders/Run-in-Place
5 x Inchworms w/ Push-up
10 x Air Squats
10 x American KB Swings (light)
II. Mobility
III. Set-up, Training Flow & Movement Review

Impact/Focus: Clean & Jerk
Warm-up sets & reps; prioritizing movement points of performance before building to a starting weight.

9 Rounds, on the :90 of
Clean & Jerk x 3-2-1-3-2-1-3-2-1
*Attempt to climb to the best 3-2-1 rep sets be the final wave (rounds 7 through 9).

**An optional approach for athletes that have a 1RM number is shown below.

NOTES:

Below you will find an example outline of today’s three waves of weightlifting using percentages of an athlete’s most recent 1RM # for the Clean & Jerk;
Wave 1: 70% x 3, 75% x 2, 80% x 1

Wave 2: 75% x 3, 80% x 2, 80% x 1

Wave 3: 80% x 3, 85% x 2, 90% x 1

Additional scaling and points of performance will be covered during the whiteboard brief.

Post scores to comments.

“Grettel”
10 Rounds for time of
3 x Clean & Jerks (135/95lbs)
3 x Burpees Over Bar

NOTES:

This is a Benchmark WOD, track improvements from the most recent training reference; 02.03.2025’s blog post with Benchmark WOD “Grettel” is linked HERE.

Skill Development
**Time permitting**

4 Rounds of
:40 x Max Effort Row (kcal)
:20 x Rest

Rest 2:00

4 Rounds of
:30 x Max Effort Row (kcal)
:15 x Rest

Rest 2:00

8 Rounds of
:20 x Max Effort Row (kcal)
:10 x Rest

Notes: Tilt the monitor and run intervals on a class clock, phone or watch in order to reset the focal points on technique through increasing intensity/RPE references will be covered during the whiteboard brief.

Post scores to comments (as total kcal for each of the 3 different interval schemes).

Warm-up Drills
I. 3 Rounds
Row 20/15 kcal
5 x Inchworms
7 x Supermans
10 x Air Squats
*Shoulder Mobility emphasis; lax ball drills for scaps, pec minor, and traps.

Impact/Focus: Bench Press
Against a 12:00 running clock complete the following sets/reps for Bench Press. Rest as needed between efforts.

10-8-6-4-4-4-4
*Athletes should begin at 65%+ of a 1RM and climb as able.

NOTES: Additional scaling and points of performance will be covered during the whiteboard brief.

Post scores to comments.

“Slucky”
7:00 ascending amrap of
3-6-9-12 … +3 reps per round
Power Snatch (95/65lbs)
Box Jump Overs (24/20”)

Rest 2:00

7:00 amrap of
25 x Double unders to begin each round
GHD/Abmat Sit-ups
x 3-6-9-12 … +3 reps per round

NOTES: Additional scaling and points of performance will be covered during the whiteboard brief.

Post scores to comments.

Warm-up Drills
I. Coach’s Choice
II. Set-up, Training Flow & Movement Review

“Fightin Dias 2026”
3 Rounds for time, with a partner

30 x Alternating Single Leg Toes-to-Bar (15R+15L)
*Non-working partner holds a Handstand

45 x Medicine Ball Cleans (20/14lbs)
-or-
Sandbag-to-Shoulder
*Non-working partner hangs from a Pull-up bar

60ft x Sandbag Lunges
-or-
120ft x Sandbag Carry
*Non-working partner holds a Side-Plank

Finish each round with 10 reps x Inverted Burpees (against wall)
-or- Reverse Burpees
*5 per athlete, alternating every rep.

NOTES: Athletes may switch as needed on each movement, but their partner must be holding before any reps can be accumulated. Scaled may partition each round of reps, Rx teams must each complete the workload shown per round. The ‘Solo Dolo’ version is available as well today, bring the lumber, Ninjas!

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Warm-up Drills
I. Coach’s Choice
II. Set-up, Training Flow & Movement Review

Impact/Focus: The Crassest Primer
4 Rounds for Quality/weight (dumbbells)/pace

7 x Dumbbell Thrusters (Climb weight as able)
Row 250/200m (Build pace each effort)

NOTES: Additional scaling and points of performance will be covered during the whiteboard brief.

Post scores to comments.

“01.1”
For time

21 x Dumbbell Thrusters
Row 500m
18 x Dumbbell Thrusters
Row 500m
15 x Dumbbell Thrusters
Row 500m

NOTES: Additional scaling and points of performance will be covered during the whiteboard brief.

Post scores to comments.

Warm-up Drills
I. Coach’s Choice
II. Set-up, Training Flow & Movement Review

Impact/Focus: “Rings & Things”
5 Rounds, alternating EMOTM OF

Odd Minutes:
Power Cleans x 2 reps (touch and go, climb across sets)

Even Minutes:
10-20 seconds of L-sit, Knee Raise Hold, or Ring Support
3-5 x Ring Dips, Jumping Ring Dips or Controlled Negatives

NOTES: Additional scaling and points of performance will be covered during the whiteboard brief.

Post scores to comments.

“Humint”
5 Rounds for time

5 x Power Clean (135/95lb)
10 x Ring Dips
20 x Slamball -or- 30 x Hammer Strikes

NOTES: Additional scaling and points of performance will be covered during the whiteboard brief.

Post scores to comments.

Skill Development
4 Rounds for Quality of
12-15 x GHD Sit-ups / Abmat Sit-ups
12-15 x GHD Back Extensions
3 x Skin the Cats

Warm-up Drills
I. Coach’s Choice
II. Set-up, Training Flow & Movement Review

Impact/Focus: Back Squat
Warm-up sets building to a starting weight for Back or Overhead Squat sets of 3 and sets of 1.

7:00 x Establish the best 3RM
7:00 X Establish the best 1RM

NOTES: Additional scaling and points of performance will be covered during the whiteboard brief.

Post scores to comments.

“Stupor Bowl Munday”
VS. a 12:00 Running Clock

Row 500/400m
Immediately into…
AMRAP in the time remaining of
10 x Push Press (95/65lbs)
10 x Pull-ups
20 x Air Squats

*500/400m Cooldown Row upon completing the AMRAP 12.

NOTES: Additional scaling and points of performance will be covered during the whiteboard brief.

Post scores to comments.