To add some variety in your daily WODs, try these formats and types of workouts.

WOD 1 – LADDER

By adding reps round for round your WODs will get harder and harder…and harder. A mental test of no mercy

Try for example

or

For max rounds
6x… Overhead squat (95lbs/65lbs- 45kg/30kg)
6x… Chest-to-bar pull-ups
You have 3 minutes per round

Add 2 reps per round until you can no longer perform the requisite number of reps within 3 min

WOD 2 – STRONGMAN

Have you ever done a Strongman Workout?
Given that you or your Box have the materials and equipment available, try this:

Strongman

For Time

• 3 Rounds
• 50ft Bear Crawl Sled Drags
• 50ft Farmers Walk
• 50ft Tire Flips
• Scale as needed

WOD 3 – MOMO (Minute On Minute Off)

Best to do these in Teams, you work a full minute and rest the rest whilst your partner exercises.

For example

20min

• 30ft Plate Overhead Walking Lunges
• 5 Burpees on Plate
• Max Ground to Overhead
• Count GtO reps for final score
• While you pause, your Teammate works

For more Wods check:

The WOD Directory

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