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
For max rounds
2x Clean and jerk (135lbs/90lbs- 60kg/40kg)
2x Toes to bar
Add 2 reps per movement each successive round
15 minute time cap
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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