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November 08, 2018 Thursday

There is no additional rest between rounds. Scaling: Newer athletes should reduce the number of rounds but can maintain the same interval structure. Intermediate athletes can complete this workout as prescribed.


November 07, 2018 Wednesday

Scaling: Reduce the reps, loading and height of the box to a level that you can complete somewhat quickly but still find challenging.


November 06, 2018 Tuesday

Scaling: Reduce the volume of each exercise in order to avoid long breaks and finish in under 20 minutes. Newer athletes should steer clear of the GHD in this workout.


November 05, 2018 Monday

Rest Day

November 04, 2018 Sunday

Scaling: Most athletes can complete this lifting day as prescribed. Prioritize solid mechanics over heavy loading.


November 03, 2018 Saturday


November 02, 2018 Friday

Scaling: This workout calls for continuous movement with little or no rest. Reduce the reps and loading on the high pulls and burpees in order to maintain a steady pace. Intermediate athletes can complete this workout as prescribed.


November 01, 2018 Thursday

Rest Day

October 31, 2018 Wednesday

Scaling: This workout is a series of max-effort tests, with most of the exercises approachable by all skill levels. Choose a pull-up variant that allows you to complete 10+ reps, or switch to a hang for time. Similarly with the press, pick a load that allows for at least 10 reps. Tuck the knees on the L sit or switch to a plank in order to hold for at least 20 seconds in each attempt.


October 30, 2018 Tuesday

Scaling: Experienced lifters should try for a PR in the later sets. If you are not comfortable performing heavy power snatches, add a few reps to each set and drill your mechanics, but try to expose yourself to a load that is relatively heavy for you.


October 29, 2018 Monday

Scaling: This couplet presents two very challenging movements broken into small sets to encourage you to move quickly. Go lighter on the thruster and modify the muscle-up so that this workout still can be completed in under 10 minutes.


October 28, 2018 Sunday

Rest Day

October 27, 2018 Saturday

Scaling: Each round in this AMRAP should be challenging but still completed quickly if not unbroken. Reduce the height and loading in order to maintain a fast pace throughout.


October 26, 2018 Friday

Scaling: This Hero WOD, like many, is long and grueling. Most of the exercises are approachable by all skill levels, but the total volume should be reduced by decreasing the reps of each.


October 25, 2018 Thursday

Scaling: Pick loads that allow you to attempt to set a PR in the later sets. If you are not comfortable performing very heavy deadlifts, add a few reps to each set and drill your mechanics, but try to expose yourself to a load that is relatively heavy for you.


October 24, 2018 Wednesday

Rest Day

October 23, 2018 Tuesday

Scaling: This workout is quick and will challenge shoulder stamina. Reduce the loading so that the first set of push presses can be completed unbroken.


October 22, 2018 Monday

Scaling: This AMRAP is sure to tax the midline. Intermediate athletes may choose to dabble with the GHD but should remain cautious of the full dosing. Beginner athletes should avoid the GHD completely until they have built up a tolerance for this very potent movement.


October 21, 2018 Sunday

Scaling: Pick loads that allow you to attempt to set a PR in the later sets. If you are not comfortable performing very heavy back squats, add a few reps to each set and drill your mechanics, but try to expose yourself to a load that is relatively heavy for you.


October 20, 2018 Saturday

Rest Day

October 19, 2018 Friday

Scaling: The rest periods should allow you to be mostly recovered and approach the next exercise with intensity. Scale the loading and movements to a level that allows you to work for the full 20 seconds during the first few intervals.


October 18, 2018 Thursday

Scaling: This workout calls for a sustainable pace. Reduce the reps and loading on the squat clean so you can keep moving, ideally completing the set unbroken.


October 17, 2018 Wednesday

Scaling: Modify the rope climb to ensure multiple reps each round. Intermediate athletes can complete this workout as prescribed.


October 16, 2018 Tuesday

Rest Day

October 15, 2018 Monday

181015

Single Dumbbell Overhead Squat 5-5-5-5-5 reps Bench Press 3-3-3-3-3 reps 5 attempts at a max set of Triple Unders Scaling: Most athletes can attempt this workout as prescribed. The dumbbell overhead squat will test flexibility and strength. Prioritize solid mechanics over heavy loading.


October 14, 2018 Sunday

Scaling: Reduce the reps and loading so you can keep moving throughout all 3 rounds. Anticipate a few short breaks during each round of sumo deadlift high pulls and pull-ups, but aim for fewer than 3.


October 13, 2018 Saturday

Scaling: If you are not highly proficient with handstands, modify each movement to a point that is manageable but challenging.


October 12, 2018 Friday

Rest Day