Every workout written for the floor in the last thirty days, with Rx prescription and scaled options. Named benchmarks marked. Dial in tomorrow's session by what you need today.
Tap any date to load the full WOD card. Yellow days are named benchmarks.
Strength piece + conditioning + accessory · scaled options listed beneath every Rx prescription · cap times in mono
400 m run
21 KB swings · 24/16 kg
12 pull-ups
4×5 bench @ 75%
4×8 row
3×10 curl + tri
12 deadlifts · 70 / 47.5 kg
9 hang power cleans
6 push jerks
4×3 deadlift @ 85%
EMOM 8 · 5 burpees
3×6 RDL
100 wall balls
80 KB swings · split
60 burpee box-overs
40 C&J · 20 ring MU
30 clean & jerks · 60 / 42.5 kg
scaled · 42.5 / 30 kg
Rx-zero · 30 / 20 kg
min 1 · 10 wall balls
min 2 · 8 DB snatch
min 3 · 12 sit-ups
min 4 · rest
5×3 push press @ 80%
21-15-9 thruster + PU
3×8 face pull
5 pull-ups
10 push-ups
15 air squats
scaled · banded PU + knee PU
5×3 front squat
3×5 pause squat
3×8 walking lunge
4×800 m @ 5K pace
3 min rest
cool-down · 1 km
21 thrusters · 42.5 / 30 kg
21 pull-ups
then 15-15 · then 9-9
21-15-9 · DB snatch + box jump
scaled · step-ups
strength · push press 4×4
5×2 deadlift @ 90%
3×40 m farmer carry
3×10 hip thrust
21 deadlifts · 102 / 70 kg
21 HSPU
then 15-15 · then 9-9
1 mi run
100 pull-ups · 200 push-ups · 300 squats
1 mi run · weighted vest opt.
Pick any WOD that looks like work, and walk it through tomorrow morning. The free intro covers your first hour — movement screen, light working sets, and a real conversation about the goal.
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