Workout of the day (WOD) posts below detail out the daily workouts. Feel free to post your individual times or any general comments or questions you may have from a particular workout.

WODatHome 11/12




100 meter Run (50% Effort)

200 meter Run (75% Effort)

400 meter Run (90% Effort)

10 Air Squats

10 Push-ups

Fitness Level Substitution: Banded Push-up OR Knee Push-up

Skills / Strength


10 Sets (1:00 Rest)

20 meter Sprint Starts
Start in a starting sprint position and accelerate as fast as you can for 20 meters.  Rest 1 minute and then repeat for a total of 10 sets.



3 X 5:00 AMRAPs (2:00 Rest)

Kipping Pull-ups

Fitness Level Substitution: Banded Pull-ups OR Ring Rows

10 Ring Dips

Fitness Level Substitution: Banded Ring Dips

Equipment Substitution: Narrow Push-ups

Fitness Level Substitution: Banded Narrow Push-ups

Deadlifts (Men: 275 / Women: 205 / Beginner: 65lb)

AMRAP = As Many Reps/Rounds As Possible.  This WOD is three AMRAPs with 2 minutes of rest between each one.  Each AMRAP is 5 minutes long where you will do 5 pull-ups, 10 ring dips, and 5 deadlifts as many times as you can.  When your 5 minutes is up, rest for 2 minutes, and then start the second AMRAP where you left the first one off.  Do this a total of 3 times and post your total rounds and additional reps to comments.

Ring Dip

Ring Dip

Butterfly Kipping Pull-up

Butterfly Kipping Pull-up





Tabata Plank

Fitness Level Substitution: Plank on hands

Tabata intervals are 20 seconds of working as hard as you can followed by 10 seconds of rest and repeating for a total of 8 rounds.  Plank with as much weight on your back as you can for 20 seconds and then rest for 10 seconds.  Repeat this for a total of 8 rounds.  The secret to the plank is getting into the best hollow body position as possible while planking.



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