Scaling:
Most athletes can perform this workout as prescribed. Experienced athletes can go as heavy as possible, while newer athletes can use this workout as an opportunity to drill the standard thruster from the front rack.
Scaling:
Today’s workout is a midline assault. The load of the front-rack walking lunges should be heavy but not unbearable — it may be a grind, but aim to perform all sets unbroken. If you are not consistently on the GHD on a weekly basis, scale the range of motion and/or reps to the Intermediate rep scheme or fewer. If you are completing this workout as prescribed, each set of GHD sit-ups should be unbroken. Because both movements should be unbroken, your transition time can make or break your overall time.
Intermediate option:
For time:
10-9-8-7-6-5-4-3-2-1 reps of:
Alternating front-rack walking lunges
10-9-8-7-6-5-4-3-2-1 reps of:
GHD sit-ups to parallel
Scaling:
Most athletes can perform this workout as prescribed. Experienced athletes can go as heavy as possible, while newer athletes can use this workout as an opportunity to drill the movement.
Scaling:
Modify the muscle-ups to pull and push exercises that challenge you without causing you to hit failure. Newer athletes should reduce the overall volume of this workout.
Scaling:
All athletes can attempt relatively heavy thrusters. Experienced athletes can go as heavy as possible, and attempt a PR. Newer athletes can use this workout as an opportunity to drill the movement.