Saturday 251018

3 rounds for time of:

30 alternating dumbbell snatches

30 burpee pull-ups

Set the pull-up bar 6 inches above your reach.

♀ 35 lb

♂ 50 lb

Post time to comments.

Stimulus and Strategy:

Today’s workout is a couplet with a bit of movement function interference. The loading of the dumbbell should allow you to maintain larger chunks of reps on the dumbbell snatches. If you can hang on and go unbroken through any of your sets, do it. For the burpee pull-ups, be smooth and methodical through your reps. Remember to breathe and pay attention to finishing the burpee directly underneath the pull-up bar, as this will increase efficiency and cycle times.

Scaling:

Reduce the load of the dumbbell. Reduce the reps of both movements.

To reduce the complexity of the dumbbell snatch, perform the movement from the hang position. For the burpee pull-ups, perform up-downs instead of burpees and lower the pull-up bar to allow you to use your legs more.

In case of injury or limitation, for the burpee pull-ups, perform up-downs in place of the burpees and ring rows for the pull-ups. For the dumbbell snatches, consider dumbbell cleans if there is an overhead limitation.

Intermediate option:

3 rounds for time of:

30 alternating dumbbell snatches

20 burpee pull-ups

Set the pull-up bar at your fingertips when your arms are extended overhead.

♀ 20 lb

♂ 35 lb

Beginner option:

3 rounds for time of:

15 alternating dumbbell snatches

15 burpee jumping pull-ups

Set the pull-up bar at the middle of your forearms when your arms are extended overhead.

♀ 10 lb

♂ 15 lb

Coaching cues:

In your burpees, pick a spot on the ground to put your chest. This spot should allow you to jump your feet or step your feet up directly underneath the pull-up bar.

Resources:

The Dumbbell Power Snatch

Burpee Pull-Up

Burpee Pull-Up Tips

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Friday 251017

For time:

Ruck 3 miles

or

Run 4 miles

♀ 30 lb

♂ 45 lb

Compare to 240203.

Post time to comments.

Stimulus and Strategy:

Today’s workout is a longer-duration grind. Fill up a backpack and get outside. If you’re new to rucking or a newer athlete, move at a march pace and reduce the distance to complete the run or ruck in no more than 35 minutes. If you’re more experienced, feel free to pick up the pace. For the 4-mile run option, consider your recent 5K run effort and attempt to hold a slightly more manageable pace. For clarity, the run option is meant to be completed without load.

Scaling:

Reduce the loading of the ruck. Reduce the distance.

To reduce the complexity of the ruck, walk or jog without any weight.

In case of injury or limitation, perform 15,000 meters on an Echo bike, or 7,000 meters on a rower or ski erg.

Intermediate option:

Same as Rx’d.

Beginner option:

For time:

Ruck 1.5 miles

or

Run 2 miles

♀ 10 lb

♂ 15 lb

Coaching cues:

When rucking, ensure whatever you are carrying is close to your body. The looser and farther away from the body the load is, the more you can be pulled out of position, and more strain is put on the body.

Resources:

Running | Pulling in Place Drill

Running | Falling Forward Drill

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Wednesday 251015

For time:

40 box jump-overs

40 kettlebell goblet squats

40 hand-release push-ups

30 box jump-overs

30 kettlebell goblet squats

30 ring dips

20 box jump-overs

20 kettlebell goblet squats

20 handstand push-ups

♀ 53-lb kettlebell and a 20-inch box

♂ 70-lb kettlebell and a 24-inch box

Post time to comments.

Stimulus and Strategy:

Today’s workout is a take on the Hero benchmark JT. Like the original workout, expect the pressing fatigue to be a real factor. However, you may experience fatigue of the hip flexors, which will make kipping the pressing movements more challenging. Manage your reps and avoid pushing to failure. The loading of the kettlebell should allow you to perform your squats in 2 sets or fewer.

Scaling:

Reduce the load of the kettlebell. Reduce the height of the box. Reduce the reps of each movement.

To reduce the complexity of the handstand push-ups, perform pike push-ups. For the ring dips, perform jumping or banded ring dips. For the push-ups, perform from the knees. For the box jump-overs, perform box step-overs.

In case of injury or limitation, for the handstand push-ups, perform seated dumbbell shoulder presses. For the ring dips, perform foot-assisted ring dips or straight bar dips. For the push-ups, perform these with your hands on an elevated surface like a 30-inch box. For the kettlebell goblet squats, perform air squats to a target.

Intermediate option:

For time:

40 box jump-overs

40 kettlebell goblet squats

40 hand-release push-ups

30 box jump-overs

30 kettlebell goblet squats

30 jumping ring dips

20 box jump-overs

20 kettlebell goblet squats

20 pike push-ups

♀ 35-lb kettlebell and a 20-inch box

♂ 53-lb kettlebell and a 24-inch box

Beginner option:

For time:

20 box step-overs

20 single-dumbbell goblet squats

20 push-ups from the knees

15 box step-overs

15 single-dumbbell goblet squats

15 foot-assisted ring dips

10 box step-overs

10 single-dumbbell goblet squats

10 seated dumbbell shoulder presses

♀ 10-lb dumbbells and a 12-inch box

♂ 15-lb dumbbells and a 20-inch box

Coaching cues:

On the push-ups, squeeze your thighs, glutes, and stomach throughout your reps. This will help your entire body move up and down as a unit.

Resources:

Box Jump-Over Variations

Kettlebell Goblet Squat

Hand-Release Push-Up

Kipping Ring Dip

The Kipping Handstand Push-Up

Box Step-Over

Ring Dip Scaling

Pike Push-Up

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Tuesday 251014

For time:

50 power cleans

♀ 125 lb

♂ 185 lb

Post time to comments.

Stimulus and Strategy:

Today’s workout is straightforward — simply move through the power cleans as quickly as possible. The loading of the barbell is meant to be moderate to heavy. This means some may choose to perform singles for all their reps, while others may be able to complete several sets of touch-and-go reps. Either way, a good goal is aiming to complete 5 reps or more per minute. When you are taking a break, don’t let that bar sit there for too long; get your hands back on the bar quickly.

Scaling:

Reduce the load of the barbell.

To reduce the complexity of the power clean, perform a hang power clean or consider using dumbbells.

In case of injury or limitation, perform a sumo deadlift high pull or medicine-ball clean if there is a limitation with the rack position.

Intermediate option:

For time:

50 power cleans

♀ 95 lb

♂ 135 lb

Beginner option:

For time:

50 power cleans

♀ 35 lb

♂ 45 lb

Coaching cues:

On the power clean, after you finish your pull, focus on driving your elbows around the barbell as quickly as possible.

Resources:

The Power Clean

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Monday 251013

For total reps:

4 minutes of Echo bike calories

1 minute of GHD sit-ups

1 minute of double-unders

3 minutes of Echo bike calories

1 minute of GHD sit-ups

1 minute of double-unders

2 minutes of Echo bike calories

1 minute of GHD sit-ups

1 minute of double-unders

Post reps to comments.

Stimulus and Strategy:

In today’s workout, the question is: How hard can you push the pace on the bike and still keep moving on the GHD sit-ups and double-unders? One strategy might be to hold a consistent RPM/cadence for each interval, while another strategy may be to increase the pace on the bike as the time goes down. For the GHD and the double-unders, aim to move for as much of the minute as possible.

Scaling:

Reduce the overall time of each movement.

If you are not familiar with or have not been training consistently with the GHD, reduce the complexity of the GHD sit-ups by reducing the range of motion to parallel. For the double-unders, perform single-unders.

In case of an injury or limitation, consider performing sit-ups, V-ups, or hollow rocks for the GHD sit-ups. For the double-unders, consider performing lateral line hops or penguin taps. For the bike calories, complete these on any available machine.

Intermediate option:

For total reps:

4 minutes of Echo bike calories

1 minute of GHD sit-ups to parallel

1 minute of double-unders

3 minutes of Echo bike calories

1 minute of GHD sit-ups to parallel

1 minute of double-unders

2 minutes of Echo bike calories

1 minute of GHD sit-ups to parallel

1 minute of double-unders

Beginner option:

For total reps:

4 minutes of Echo bike calories

1 minute of AbMat sit-ups

1 minute of single-unders

3 minutes of Echo bike calories

1 minute of AbMat sit-ups

1 minute of single-unders

2 minutes of Echo bike calories

1 minute of AbMat sit-ups

1 minute of single-unders

Coaching cues:

On the GHD sit-up, unlock your knees as you lay back. Then, as you sit-up, squeeze your thighs and drive your heels down toward the foot plate.

Resources:

The Rogue Echo Bike

The GHD Sit-Up

The Double-Under

GHD Sit-Up Progression

The AbMat Sit-Up

The Single-Under

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Monday 251006

21-18-15-12-9-6-3 reps for time of:

Ring dips

After each set, complete 3 squat snatches.

♀ 95 lb

♂ 135 lb

Post times to comments.

Stimulus and Strategy:

Today’s workout is a couplet with some movement interference. Expect the pressing of the ring dips and the lockout of the squat snatches to significantly tax the shoulders, as well as the compounding fatigue of the hip flexors from kipping the dips and the squat of the snatch. The loading of the barbell is meant to be moderate. Some may be able to perform touch-and-go reps, while it is also perfectly acceptable to perform 3 quick singles. Choose an option for the ring dips that allows you to consistently perform sets of 5 or more reps.

Scaling:

Reduce the loading of the barbell. Reduce the reps of the ring dips.

To reduce the complexity of the ring dips, perform jumping ring dips or foot-assisted ring dips. Perform hang squat snatches or hang power snatches, plus an overhead squat in place of the squat snatch if needed.

In case of injury or limitation, for the ring dips, perform bench/box dips, push-ups, or dumbbell shoulder presses. For the squat snatches, perform power snatches if there is a squatting limitation. You may also consider power snatches, plus an overhead lunge.

Intermediate option:

12-10-8-6-4-2 reps for time of:

Ring dips

After each set, complete 3 squat snatches.

♀ 65 lb

♂ 95 lb

Beginner option:

15-12-9-6-3 reps for time of:

Foot-assisted ring dips

After each set, complete 3 hang squat snatches.

♀ 35 lb

♂ 45 lb

Coaching cues:

When completing the squat snatches in today’s workout, commit to getting as tall as possible before pulling into the squat on each rep.

Resources:

The Ring Dip

Kipping Ring Dip

The Squat Snatch

Ring Dip Scaling

The Hang Squat Snatch

Ring Dip | Coaching Tips

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Tuesday 251007

For time:

50 GHD hip extensions

800/1,000-meter row

25 GHD hip extensions

400/500-meter row

Post times to comments.

Stimulus and Strategy:

Get ready to find your posterior chain muscles today. Choose an option for the GHD hip extensions that allows you to complete consistent sets of 15 or more repetitions. Some athletes may even be able to go unbroken. On each row — especially the final one — don’t hold anything back. Push the pace faster than you want to. If you are not consistently working with the GHD, reduce the reps and range of motion to accommodate your capacity.

Scaling:

Reduce the reps of the GHD hip extensions. Reduce the distance on the rower.

To reduce the complexity of the hip extensions, perform with a reduced range of motion.

In case of injury or limitation, for the GHD hip extensions, perform Superman holds on the GHD. Accumulate no more than 2 minutes total. If you do not have a GHD or are not familiar with the equipment, consider performing good mornings, lightly loaded or unloaded. For the 800/1,000-meter row, perform 1,750/2,500 meters on the Echo bike or an 800-meter run. For the 400/500-meter row, perform 500/700 meters on the Echo bike or a 400-meter run.

Intermediate option:

For time:

30 GHD hip extensions

800/1,000-meter row

15 GHD hip extensions

400/500-meter row

Beginner option:

For time:

30 good mornings (banded or empty barbell)

400/500-meter row

15 good mornings

200/250-meter row

Coaching cues:

Throughout your reps on the GHD, imagine a string between your sternum and your belly button. Your focus is on keeping your string stretched tight.

Resources:

The GHD Hip Extension

Rowing Technique Tips

The Good Morning

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Wednesday 251008

7 sets, each for load:

1 deadlift

2 hang power cleans

3 front squats

Post loads to comments.

Stimulus and Strategy:

Today’s workout is an opportunity for you to lift a heavy load relative to your capacity. All 6 reps are meant to be performed unbroken as a complex, so once you pick up the barbell, don’t put it down. If you fail a set, you have two options: make a technique adjustment or reduce the loading to complete a successful set. Rest at least 3 minutes between sets. Make sure you are recovered and ready to attack the next set.

Scaling:

Reduce the load of the barbell.

To reduce the complexity of the complex, consider using dumbbells and doubling the reps to 2-4-6.

In case of injury or limitation, eliminate the movement or movements that are causing issues. For example, perform only the deadlift and hang power cleans if there is a squatting limitation. Or you might consider eliminating the deadlift and performing the hang power cleans and front squats from blocks if you are limited by pulling from the floor.

Intermediate option:

Same as Rx’d.

Beginner option:

Same as Rx’d.

Coaching cues:

In the hang power clean, focus on getting your elbows around the bar quickly. Doing this will increase your chances of receiving the barbell on your shoulders as opposed to lower on your body.

Resources:

The Deadlift

The Hang Power Clean

The Front Squat

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Friday 251010

Complete as many reps as possible in 15 minutes of:

3 wall-ball shots

3 lateral burpees over the medicine ball

3-second L-sit hold

After each round, add 3 reps to the wall-ball shots and burpees, and add 3 seconds to the L-sit holds until time expires.

♀ 14-lb medicine ball to a 9-foot target

♂ 20-lb medicine ball to a 10-foot target

Post rounds and reps completed.

Stimulus and Strategy:

Today is a triplet of increasing repetitions and seconds. Expect the first few rounds to go quickly, and then slow down as the reps reach double digits. Use a weight for the medicine ball you can perform mostly unbroken. The burpees over the medicine ball are an added challenge because of the height of the ball, so make a conscious effort to jump a little higher than you normally would. On the L-sit hold, choose a variation that allows you to consistently hold for at least 10 seconds. What you perform your L-sit holds on is totally up to you — dumbbells, parallettes, boxes, or whatever you have available.

Scaling:

Reduce the loading of the medicine ball. Reduce the number of reps you increase each round by. Consider increasing by 1 or 2, instead of 3.

To reduce the complexity of the wall-ball shots, reduce the height of the target. For the burpees, step over the medicine ball or perform a regular burpee. For the L-sit hold, hold one leg straight with the other bent, or bend both legs.

In case of injury or limitation, for the wall-ball shots, perform medicine-ball front squats for an overhead limitation, or medicine-ball push presses for a squatting limitation. For the burpees, perform up-downs. For the L-sit holds, perform seated leg-raise holds with one or both legs.

Intermediate option:

Complete as many reps as possible in 15 minutes of:

3 wall-ball shots

3 lateral burpees over the medicine ball

3-second L-sit hold, both legs bent

After each round, add 3 reps to the wall-ball shots and burpees, and add 3 seconds to the L-sit holds until time expires.

♀ 10-lb medicine ball to a 9-foot target

♂ 14-lb medicine ball to a 10-foot target

Beginner option:

Complete as many reps as possible in 15 minutes of:

3 wall-ball shots

3 lateral burpees + step over the medicine ball

3-second seated leg raise hold, both legs bent

After each round, add 3 reps to the wall-ball shots and burpees, and add 3 seconds to the seated leg raise holds until time expires.

♀ 6-lb medicine ball to a 9-foot target

♂ 10-lb medicine ball to a 10-foot target

Coaching cues:

To encourage your body to raise your legs higher in the L-sit hold, try to bring your nose to your toes.

Resources:

The Wall-Ball Shot

The L-Sit Hold

L-Sit Scaling

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Saturday 251011

Extended Helen

5 rounds for time of:

400-meter run

21 kettlebell swings

12 pull-ups

♀ 35 lb

♂ 53 lb

Compare to similar 250625.

Post times to comments.

Stimulus and Strategy:

Helen is a classic benchmark known for being a simple workout that packs a potent punch. Today’s variation extends the effort and tests your stamina with these movements. Can you maintain your standard Helen pace, or does fatigue set in and force you to slow down? The challenge lies in trying to hold the pace you would hold for the 3-round effort. Just like the original workout, complete the swings and pull-ups in 2 sets or fewer. More advanced athletes should aim to maintain unbroken swings and pull-ups for as many sets as possible.

Scaling:

Reduce the load of the kettlebell. Reduce the distance of the run.

To reduce the demands of the pull-ups, consider reducing the reps to 6-8, or complete jumping pull-ups. For the kettlebell swings, reduce the range of motion and perform Russian kettlebell swings.

In case of injury or limitation, for the 400-meter run, perform 900/1,250 meters on the Echo bike or 400/500 meters on the rower. For the kettlebell swings, consider single-arm Russian kettlebell swings or kettlebell deadlifts. For the pull-ups, perform ring rows.

Intermediate option:

5 rounds for time of:

400-meter run

15 kettlebell swings

6 pull-ups

♀ 26 lb

♂ 35 lb

Beginner option:

4 rounds for time of:

200-meter run

15 Russian kettlebell swings

9 jumping pull-ups

♀ 18 lb

♂ 26 lb

Coaching cues:

In the kettlebell swing, tighten the abdominals, glutes, and quads to avoid overextension of the trunk when the kettlebell is in the overhead position.

Resources:

Running | Pulling and Foot Tapping

The Kettlebell Swing

The Kipping Pull-Up

Russian Kettlebell Swing

Jumping Pull-Up Progression

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