WOD
Monday 20251215
21-15-9 reps for time:
Row (calories)
Thrusters
Choose a load for the thrusters that you think you can do unbroken while still rowing hard.
Saturday 20251213
For time:
Run 1 mile
25 bodyweight power cleans
Run 1 mile
Additionally, practice planks for 15 minutes.
Friday 20251212
21-18-15-12-9-6-3 reps for time:
Dumbbell push presses
Strict knees-to-elbows
Row calories
Choose dumbbells heavy enough that you can barely finish the 21’s in a single set.
Thursday 20251211
For load:
Deadlift 5-5-3-3-3-1-1-1-1 reps
Attempt to increase loads for each of the 9 sets.
Additionally, stretch for 20 minutes.
Tuesday 20251209
20-minute AMRAP
Complete as many rounds as possible in 20 minutes of:
5 strict chest-to-bar pull-ups
10 ring push-ups
20 weighted box step-ups
Men hold two 40-lb dumbbells and step to a 24” box.
Women hold two 25-lb dumbbells and step to a 20” box.
Monday 20251208
5 rounds for time:
Run 400 meters
8 squat snatches
Saturday 20251206
20-minute AMRAP
Complete as many rounds as possible in 20 minutes of:
30 squats
20-calorie row
30 sit-ups
Additionally, practice scales for 20 minutes.
Friday 20251205
5 rounds for time:
10 strict toes-to-bar
Run 400 meters
Additionally, stretch for 20 minutes.
Thursday 20251204
Tuesday 20251202
4 rounds for time of:
2 rope climbs to 15 feet
12 back squats
120 double-unders
♀ 125-lb barbell
♂ 185-lb barbell
Post time to comments.
Stimulus and Strategy:
Today’s workout is a spicy triplet with a moderately loaded barbell. If available, take the barbell from a rack and try to complete your reps unbroken in each set. These may be slow and challenging, which is the intended stimulus. If the weight is relatively light for you, move more quickly, but don’t sacrifice form. Choose options for all three movements that allow you to complete a single round in 5 minutes or less.