Post rounds completed to comments.
Compare to 200604.
Scaling:
Modify this workout so you can complete several rounds quickly and without rest. It should tax your legs and midline while challenging your overhead flexibility. This is a good opportunity for intermediate athletes to get some exposure to the GHD sit-up, but they should do so with caution and be mindful of its potency.
Intermediate Option:
Complete as many rounds as possible in 12 minutes of:
10 GHD sit-ups
10 left-arm overhead walking lunges
10 right-arm overhead walking lunges
♀ 30-lb. dumbbell
♂ 45-lb. dumbbell
Beginner Option:
Complete as many rounds as possible in 12 minutes of:
10 AbMat sit-ups
10 walking lunges
20-yard waiter walk
Run 1,000 meters
Then,
5 rounds of:
15 push-ups
20 med-ball cleans
21 burpees
Then,
Run 1,000 meters
Post time to comments.
Scaling:
This is a long workout. New athletes should reduce the volume. Intermediate athletes can perform this workout as prescribed with time restrictions for each segment.
Intermediate Option:
For time:
Run 1,000 meters (or 5 minutes)
Then, with a 20-minute time cap, work through
5 rounds of:
15 push-ups
20 med-ball cleans
21 burpees
Then,
Run the same distance
Beginner Option:
For time:
Jog 800 meters (or 5 minutes)
Then,
3 rounds of:
10 assisted push-ups
15 med-ball cleans
15 burpees
Then,
Jog the same distance
Scaling:
This workout contains a high volume of pull-ups. Reduce the pull-up reps so that each round takes no more than 3-4 sets to complete. Try to maintain intensity on the runs.
Intermediate Option:
3 rounds for time of:
20 pull-ups
400-meter run
Beginner Option:
3 rounds for time of:
20 assisted pull-ups
200-meter run
Scaling:
Reduce the load so you can perform multiple reps unbroken and complete all the reps in less than 8 minutes. Athletes less familiar with Olympic lifting should take time to drill the mechanics of the snatch and reduce the load and reps.
Intermediate Option:
Experienced athletes should attempt this workout as written, with an 8-minute timecap.