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January 09, 2019 Wednesday

Then, practice handstands for 20 minutes.


January 08, 2019 Tuesday

Rest Day

January 07, 2019 Monday


January 06, 2019 Sunday


January 05, 2019 Saturday


January 04, 2019 Friday

Rest Day

January 03, 2019 Thursday

Then, practice slowly descending from a handstand.


January 02, 2019 Wednesday


January 01, 2019 Tuesday


December 31, 2018 Monday

Rest Day

December 30, 2018 Sunday

Scaling Select a middling but manageable load for the barbell, knowing that the snatch will be the limiting factor for almost all athletes. Avoid misses on the snatch and perform touch-and-go clean and jerks if you’re able to. Modify the rope work so you can get back to the barbell in about a minute or less.


December 29, 2018 Saturday

Scaling You have a total of 6 minutes to perform each movement, and the volume will demand rest breaks—especially in intervals 4-6. Select modifications that force you to work relatively hard for each rep of the pulling movement, and modify the core work so you do not have to take long rest breaks. The GHD sit-up is potent: Avoid large increases in volume over previous workouts or sub out for sit-ups.


December 28, 2018 Friday

Scaling: Loads should be light to allow a large number of reps in 20 minutes. Ideally, each set of 5, 7 and 10 reps is performed unbroken, at least for the first half to two-thirds of the workout.


December 27, 2018 Thursday

Rest Day

December 26, 2018 Wednesday

Scaling: You’re alternating between upper-body and lower-body movements, but expect the push-ups and lunges to be affected by the previous work. Use modifications that allow you to complete no fewer than 4-6 reps for the first two Tabatas, and target at least 6-8 reps in the last two Tabatas.


December 25, 2018 Tuesday

Scaling: Annie is meant to be performed at high speed, with the sit-ups as the limiting factor. Modify the double unders so you can mow down the rope work, and reduce the sit-up reps so each round is challenging but manageable.


December 24, 2018 Monday

Scaling: You should be moving almost continuously in this workout. Reduce the run distance so you can go right into the squats, and reduce the number of squats so you can start running right after the last rep is complete.


December 23, 2018 Sunday

Rest Day

December 22, 2018 Saturday

Scale pace as needed so that first interval can be maintained for approximately 1 minute. Scaling: The goal is to pull a fast pace and and generate high power output for a short period, with a moderate amount of rest to follow. Adjust the target pace so you have to work to stay under that number, and aim for intervals of at least 30-40 seconds in the later rounds.


December 21, 2018 Friday

Scaling: The 12 clean and jerks in this workout should be relatively heavy but not a series of max-effort singles. Choose a load that’s challenging but doesn’t require significant amounts of rest after every rep.


December 20, 2018 Thursday

Scaling: Today’s WOD allows only 12 minutes of work, so try to avoid spending more than 60-90 seconds on each set of rope climbs. Select modifications that get you back to the box on time, and reduce the height of the box so you can perform the reps without large breaks.


December 19, 2018 Wednesday

Rest Day

December 18, 2018 Tuesday

Scaling: Nothing should slow you down in this workout. The run distance is short, the reps are relatively low, and the loading is light. Modify each element so you can attack it with intensity in each round and quickly move on to the next element.


December 17, 2018 Monday

Scaling: Pick loads that allow you to attempt to set a PR in the later sets. If you are not comfortable with heavy clean and jerks, add a few reps to the early sets so you can drill mechanics. If mechanics remain sound, try to to lift loads that are relatively heavy for you in the final sets.


December 16, 2018 Sunday

Scaling: A variation on the benchmark Nancy, this WOD uses heavier loads and fewer reps to deliver almost the same amount of volume as the classic girl workout. Even with heavier barbells, this is a conditioning workout, not a strength test. Reduce the load so you can perform an appropriate number of relatively heavy overhead squats unbroken or in no more than 2 sets.


December 15, 2018 Saturday

Rest Day

December 14, 2018 Friday

Scaling: A classic chipper of 500 reps, this longer workout is characterized by intermediate-level body-weight movements and light loads that allow people to keep moving with limited rest. Newer athletes should reduce the volume and use movement modifications that ensure large sets and short rest breaks.


December 13, 2018 Thursday

Scaling: The benchmark Jackie is meant to be performed at very high intensity. Reduce the distance of the row and the weight of the bar to ensure you can push the pace. Modify the pull-ups so you can crank out large sets that test your conditioning.


December 12, 2018 Wednesday

Scaling: Athletes of all levels can perform this deadlift workout designed to test strength endurance in 10-rep sets followed by adequate recovery. Ideally, each set will be as heavy as possible for 10 reps, but newer athletes should start light and add weight as they are comfortable. For those athletes, the early sets can be used to drill mechanics as they build toward heavier final sets that challenge strength.


December 11, 2018 Tuesday

Rest Day