Saturday 030503

Sunday 210627

Sunday 210627

For time:

Row 500 meters
30 bodyweight bench presses
Row 1,000 meters
20 bodyweight bench presses
Row 2,000 meters
10 bodyweight bench presses

Post time to comments.
Compare to 200707.

Scaling:
Deconditioned athletes should consider reducing the overall volume of this workout. Choose a bench press loading that allows you to complete a set of 10 unbroken reps when fresh.

Intermediate Option:
For time:
Row 500 meters
30 ¾ bodyweight bench presses
Row 1,000 meters
20 ¾ bodyweight bench presses
Row 2,000 meters
10 ¾ bodyweight bench presses

Beginner Option:
For time:
Row 250 meters
30 bench presses
Row 500 meters
20 bench presses
Row 1,000 meters
10 bench presses

♀ 35 lb. ♂ 55 lb.

Sunday 221030

Sunday 221030

Linda
10-9-8-7-6-5-4-3-2-1 reps for time of:

1½-bodyweight deadlifts
Bodyweight bench presses
¾-bodyweight cleans

Set up three bars and storm through for time.

Post time to comments.
Compare to 200105.

Scaling:
This benchmark workout contains a high volume of weightlifting at a moderate load. Reduce the loads and/or eliminate some of the early rounds to decrease the total volume.

Intermediate Option:
10-9-8-7-6-5-4-3-2-1 reps for time of:
1¼-bodyweight deadlifts
¾-bodyweight bench presses
½-bodyweight cleans

Beginner Option:
8-7-6-5-4-3-2-1 reps for time of:
¾-bodyweight deadlifts
½-bodyweight bench presses
⅓-bodyweight cleans

Monday 231113

Monday 231113

Meet Guest Programmer - Dale King: Nov. 6-19, 2023.

For time:
Row 1,000 meters
30 bench presses, body weight
Row 1,000 meters
20 bench presses
Row 1,000 meters
10 bench presses

Post time to comments.

Compare to 070113.

Scaling:
Reduce the distance of the row to keep each effort under 5 minutes. Reduce the load, and potentially the volume, of the bench presses to maintain sets of 5 or more reps at a time.

Intermediate option:
For time:
Row 1,000 meters
30 bench presses, ¾ body weight
Row 1,000 meters
20 bench presses
Row 1,000 meters
10 bench presses

Beginner option:
For time:
Row 700 meters
20 bench presses
Row 700 meters
15 bench presses
Row 700 meters
10 bench presses

♀ 45-lb barbell
♂ 65-lb barbell

Movement Resources:
The Bench Press
Rowing Technique

Saturday 240127

Saturday 240127

For time:
12 squat clean thrusters
Run 400 meters
9 squat clean thrusters
Run 400 meters
6 squat clean thrusters
Run 400 meters

♀ 75 lb
♂ 115 lb

Post time to comments.

Scaling:
Expect today’s workout to fall in a moderate time domain. We are performing a lower volume of squat clean thrusters, but the challenge lies in hanging on to the barbell. A single repetition is a squat clean from the floor directly into a thruster. The bar must then be returned to the ground to begin the next rep. This workout is intended to be used with a moderately light barbell to allow for large, unbroken sets.

The runs should take no longer than 2:30. Push to complete the first 12 squat clean thrusters unbroken, or as close to it as possible. The intent of this workout is to cycle a lighter load across a large range of motion and push the pace on the runs.

Intermediate option:
For time:
12 squat clean thrusters
Run 400 meters
9 squat clean thrusters
Run 400 meters
6 squat clean thrusters
Run 400 meters

♀ 55 lb
♂ 75 lb

Beginner option:
For time:
12 squat clean thrusters
Run 400 meters
9 squat clean thrusters
Run 400 meters
6 squat clean thrusters
Run 400 meters

♀ 35 lb
♂ 45 lb

Resources:
The Squat Clean Thruster With Nuno Costa
Pose Running Drills: Lean and Pull
At-Home Cluster: Floor Touch Squat and Reach

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