2026-11-10 WoD

WARM

400m run
std warmup
20 SU
1 min Airdyne

MAIN

(modified everything due to injury - kept format similar)

A. For time
{
200 SU
50 situp
0.5mile Airdyne
40 situp
0.5mile Airdyne
30 situp
}
time: 10:05

B. Tabata HSHold
20s for first 2 rounds, 15s for next 6 rounds

C. Tabata DBRow, 2x25#
10 reps per round

2026-10-28 WoD

WARM
400m run
std warmup

MAIN

A. "Championship Helen". 5 Rounds for time
{
2 block run
21 KBS 44# (Rx was 53#)
12 ring rows (Rx was 12 pullups)
}
14:54

B. 3x6 bent over row with 45# plate

2026-09-02 WoD

 //new wednesday hyrox thing. meh.

WARM
400m run
1 min row
std warmup

MAIN

A. For time:
{
600m Ski erg
40 Alternating Reverse DBLunge 2x30#
40 DBDeadlift 2x30#
Down & Back Sled Push (light-ish)

600m Ski erg
40 KBS 53#
40 DB Goblet Stepup 1x30# 20"

600m Ski erg
40 DB S2O 2x30#
40 DB Row 2x30#
30 wallball 14#

600m Ski erg
}
31:42

2026-07-21 WoD

WARM
400m run
2 min row
2x
{
5 OHPress 45#
5 front rack lunge 45#
banded walks
hollow hold
}

MAIN

A. 5 rounds, each on the 2:30 mark
{
5 OHPress 65#
}
(pretty light, but I'm still rehabbing shoulder

B. 3 rounds for time
{
25 TuckUps
16 FrontRackLunge 75# (Rx was 115#)
30s HSHold
}
time: 8:32

ACCESSORY

C. 3 rounds, not for time
{
10 DB Row 2x30#
3 strict pullups (Rx was 5)
8 RingRow
}

2026-04-17 WoD

WARM
200m run
std warmup

MAIN

A. DB Benchpress (subbed for regular bench, and went lighter than prescribed due to shoulder)
5x5 DBBenchpress 2x35#

B. For time. 9-7-5 of
{
BackSquat 185# (Subbed for FrontSquat Rx+ 155)
DBRow 2x35# (Subbed for pullups)
}
time: 2:30

Rest till 8min mark, then:
For time. 5-7-9 of
{
BackSquat 185# (Subbed for FrontSquat Rx+ 155)
DBRow 2x35# (Subbed for pullups)
}
time: 2:35

2026-04-04 WoD

WARM
200m run
1 min airdyne
std warmup

MAIN

//partner workout, but did it solo, and replaced 3 of the 5 movements due to shoulder injury :-p

A. 24 min AMRAP
{
4 rounds
{
10 DB Lunge 2x25# (suitcase hold)
15 situp
}
4 rounds
{
5 DBRow 2x25#
10 DBGobletSquat 35#
}
2 block run
}
2 full rounds, then 4 rounds of the first couplet (100 reps) and 2 rounds of the second couplet (30 reps) plus 5 DBRow, So 2rnds+135

2025-12-10 WoD

WARM
500m run
1 min row
std warmup
2x10 KBS 35#
2x10 goblet squat 35#

MAIN

A. 5 rounds, not for time
{
10 DB bent over row (2x35#)
50' sled push, increasing weight each round
}
sled weight: sled + 35, 50, 65, 80, 95

B. For time. Segment as needed
{
30 chinups
100 KBS 53#
}
time: 6:35

I added

C: Row 1000m (not a hard pace)

2025-06-27 Travel workout

WARM
10 min airdyne

MAIN

A. 3x10 incline DB Bench 25/30/35#

B. 3x10 DBRow 30#

C. 3x8 Chinup

D. 3x10 KBS 50#

E. 3x10 DB OHPress 20/25/30#

F. 3x10 tricep extension (moderate)

2024-12-09 Travel Workout

//Quick jet-lagged hotel workout while in Tokyo

WARM

Stretching
1km run

MAIN

A. BackSquat (on smith machine)
5x45, 5x95, 5x135, 4x185, 3x225

B. Preacher Curls
8x40, 8x50, 8x60

C. Seated DBOHPress
8x2x25, 8x2x35, 8x2x45

D. DBRow
3x8/side, 35, 45, 55#

E. Lat pulldown
3x8 95, 115, 135#

F. 3xHSHold (1 of those on parallettes)

2024-09-20 WoD

WARM
400m run
2 rounds
{
1 min airdyne
2 spidermans/side
10 banded OHPress
10 ring rows
2 pullups
}

MAIN

A. 4 rounds, not for time
{
3 pushpress (95, 115, 135, 145)
6/side DBRow (35, 40,45, 50)
5/side KBFrontSquat (35, 44, 53, 53)
}

B. For time. 16 min cap
{
40 FrontRackLunge 95#
4 block run
30 PushPress 95#
3 block run
20 pullups
2 block run
}
14:45

2024-09-06 WoD

WARM
400m run
2 rounds
{
1 block run
10-10-10-10 banded goblet-hold walks
10 goblet squat
10 ring rows
}

MAIN

A. 5x3 Front Squat heavy-ish
warm: 5x45, 5x95, 4x135
main: 5x3 @ 165

B. (superset w A) 5x 8-12 prone bench DBRow
12x25's, 10x30, 9x35, 8x40, 8x40

C. 14 min amrap
{
10 front squat 95#
10 bar-facing burpees
10 strict chinups
}
5+2

2024-08-21 WoD

WARM
400m run
std warmup

MAIN

A. 5 rounds, not for time
{
6/side deficit backrack BB lunge (3" plate)
8 DB Row
}
lunge: 95, 115, 125, 135, 145
DB Row: 25, 30, 30, 35, 40

B. 8 min AMRAP. 1,2,3,4...
{
Left DB FrontRack Lunge
Right DB FrontRack Lunge
strict chinup
}
8 rounds even (so 72 lunges, and 36 chinups = 108 reps

I added

C. 3 ring dips (trying to build that strength up again)

2024-08-05 WoD

WARM
400m run
std warmup
thruster drills

MAIN

A. Work to a heavy 1-rep thruster (squat clean thruster, for me)
3x45, 2x75, 2x95, 2x115, 2x135 (didn't quite thruster to full extension on both, so failed)

B. (Superset w A) 4 rounds, not for time
{
6 bent over DBRow 2x30#
6 banded lat pulldowns
}

C. 4 rounds for time:
{
2 block run
15 pullup (Rx was C2B)
15 thruster 75# (Rx was 95#)
1 min rest (required)
}
Time: 19:37 (Rounds: 3:44, 4:14, 4:20, 4:19) 

2024-05-15 WoD

WARM
400m run
2x1min row
std warmup

MAIN

A. 5 rounds, not for time
{
3 seated box jump
6/side DB row 35#
8 KBS 53#
}

B. 4 rounds for time
{
3 pullups (strict)
3 chinups (strict)
10 Box Jump Over
20 KBS 35#
}
time: 8:35 (scaled)

2024-05-03 WoD

WARM
400m run
std warmup

MAIN

A. Front Squat 3x5 at heavy-ish weight
{
warm: 5x95, 5x135, 5x185
main: 3x5 @ 205
}

B. (Superset w A) 3 rounds, w heavy sets above
{
10/arm DB row 30#
1 Static ring hold
}

C. 4 rounds for time
{
12 DB Front Squat 2x35#
8 strict pullups
4 cal airdyne
6 goblet lunge 35# KB
}
8 min? Forgot to write it down - was pretty quick

2024-04-16 WoD

WARM

std warmup

MAIN

A. 4 Rounds, not for time
{
6/leg bulgarian split squat, 35#
8 bent-over DB row 2x 25/30/35/40#
6 pike leg lifts
}

B. for time
{
30 suitcase lunge 2x35# (Rx was 50#)
30 v-up
750m row
20 suitcase lunge 2x35# (Rx was 50#)
20 v-up
500m row
10 suitcase lunge 2x35# (Rx was 50#)
10 v-up
250m row
}
time: 13:15

2024-01-25 WoD

WARM
400m run
std warmup

MAIN

A. find a heavy 5-rep benchpress
5x45, 5x95, 5x115, 5x135, 4x155

B. (superset w A) 5 rounds
{
3 box jumps
10 DB row (2x 25,30,35,40,40)
}

C. For reps (in [])
{
 2 min:
{
21 box jump over 20"
remaining time, max effort DB Bench 2x35# (Rx was 50#)[20 reps]
}
2 min rest
1:30 min:
{
15 box jump over
remaining time, max effort DB Bench 2x35# (Rx was 50#)[15 reps]
}
1:30 min rest
1 min:
{
9 box jump over
remaining time, max effort DB Bench 2x35# (Rx was 50#)[15 reps]
}
1 min rest
total: 50 reps

Immediately into...

D. Same rep scheme as above, but 21/15/9 pushups, and ME box jumps 24"  
15, 15, 12 = 42 reps

2023-12-12 WoD

WARM

400m run
std warmup
Cross over practice (got 2 in a row a couple times)
DU warmup

MAIN

A. 5 rounds, not for time
{
5 banded ring dips
20 DU
10 DB Row (prone on bench, 2x20#)
}

B. For time,  13min cap
{
65 DU
30 pullups
65 DU
30 pullups
65 DU
30 pullups
}
time: 13:01

2023-11-16 WoD

WARM
400m run
2 min Airdyne
3 rounds
{
8 KB Goblet squat 26#
8 KBS 26#
8 KB GoodMorning 26#
10 band pullapart
}

MAIN

A. 4 rounds, not for time
{
8 Inclined DB Bench (2x25, 2x30, 2x35, 2x40)
8 bent over DB Row (2x30, 2x35, 2x40, 2x45)
}

B. 3 rounds, not for time
{
2x25' sled push (2x45#)
2 block run
2min rest
}

C. 4 rounds, not for time
{
8 DB Curl w 3s negative 2x25#
16 plank KB pull-through 35#
}

2023-09-21 WoD

 //quick hotel workout

WARM
light stretching

MAIN

A. 3x8 DBFrontSquat 2x40#

B. (Superset w A) 3x5 strict pullup

C. 3x8 DBCurl 2x25#

D. (Superset w C) 4x1 HSHold

E. 3x8 DBStrictOHPress 2x25#

F. (Superset w E) 3x3 StrictHSPU

G. 3x8/side DBRow 1x40

H. (Superset w G) 3x8 DB Pullover 1x40

I. 3x5 DBDeadlift 3x6, 2x70#