WOD 0179

Fitness / WOD

EMOM 40 × 1 min. Score: total reps.

Division

alternating

Odd minutes

20 Box step-up, 5 x 20-inch boxgymnastics

Even minutes

50 ft Rest rest

Shuttle run 45-lb ruckmonostructural

If you've got a rucksack, wear it for the step-ups

Shuttle run, 25 feet down and 45-lb ruckmonostructural

25 ft back and should be unweighted

Works: quadriceps, calves, hamstrings · also glutes, abdominals

Work · round 1 · Box step-up1:00Tap start. The clock begins after a three-second count.

Total reps0

Block1 / 40

Scores stay on this device. Nothing is sent anywhere.

Unrecognised movement text: "alternating", "back and should be unweighted".

Scale the loads and the movements to what you can do well today. The clock is a tool, not a judge. Stop if your form falls apart.

Dataset by UiHyunK on Kaggle; content collected from CrossFit.com. Review redistribution terms before publication.

Know your numbers.

Calculator

Two numbers in, five zones out. Pick how hard you plan to go and get the heart rate to hold.

Calculator

How many reps you had left, turned into a share of your max and a weight for the bar.

Calculator

Log a set with reps left in the tank and see the max it points to.

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A set to failure, and what that strength looks like from one rep to ten.