Wednesday 251022

5 rounds for time of:

20 box step-ups

1 rope climb to 15 feet

10 alternating strict single-leg toes-to-bars

1 rope climb to 15 feet

♀ 20-inch box

♂ 20-inch box

Post times to comments.

Stimulus and Strategy:

Today’s workout slows down the intensity and puts your attention on some gymnastics skills. However, if you can move quickly and maintain good technique, continue to “dance” that line for as long as possible in this effort. A single round in this workout should take no longer than 4 minutes. If necessary, consider some of the scaling options below.

Scaling:

Reduce the total number of rounds. Reduce the height of the box.

To reduce the complexity of the rope climb, reduce the height of the climb. For the single-leg strict toes-to-bars, reduce the range of motion by bringing your foot up to a manageable height. You may even consider a slight kipping swing for momentum.

In case of injury or limitation, for the rope climbs, perform pull-to-stands or strict pull-ups. For the single-leg strict toes-to-bars, perform seated single-leg raises.

Intermediate option:

5 rounds for time:

20 box step-ups

1 rope climb to 12 feet

10 alternating strict single-leg toes-to-chest height

1 rope climb to 12 feet

♀ 20-inch box

♂ 20-inch box

Beginner option:

3 rounds for time:

20 box step-ups

2 pull-to-stands

10 alternating seated single-leg raises

2 pull-to-stands

♀ 12-inch box

♂ 20-inch box

Coaching cues:

In the strict single-leg toes-to-bar, control the descent of your legs and finish each rep with the feet slightly in front of the body. The combination of these two techniques will minimize the amount of uncontrolled swinging.

Resources:

The Box Step-Up

The Rope Climb (Wrapping)

The Rope Climb (Basket)

Rope Climb - J-Hook

Strict Single-Leg Strict Toes-to-Bar

Pull-to-Stand | Rope Climb Scaling

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Tuesday 251021

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

Bench presses

Calories on the Echo bike

♀ 125-lb barbell

♂ 185-lb barbell

Compare to 250513.

Post times to comments.

Stimulus and Strategy:

Today’s workout is a weightlifting and monostructural couplet. Use caution when pushing the pace on the bike. That strategy may make the bench presses more difficult than necessary. Instead, adjust your pace so you can maintain bigger chunks of reps on the bench. The loading of the barbell should be moderate to heavy and allow you to maintain consistent sets of 5-7 reps. Avoid pushing to failure on the bench presses unless you have a spotter. If you do not have a spotter, take extra time to rest between sets and only perform reps you know you can complete.

Scaling:

Reduce the loading and volume of the barbell. Reduce the calories on the bike.

To reduce the complexity of the bench presses, perform dumbbell bench presses or dumbbell floor presses.

In case of injury or limitation, perform the calories on any machine available. For the bench presses, perform single-arm dumbbell bench presses or push-ups.

Intermediate option:

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

Bench presses

Calories on the Echo bike

♀ 95-lb barbell

♂ 135-lb barbell

Beginner option:

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

Dumbbell bench presses

Calories on the Echo bike

♀ 15-lb dumbbells

♂ 20-lb dumbbells

Coaching cues:

To set your upper back into position for the bench press, think about pulling your lats down into your back pockets and turning your arms so the bony part of your elbows are facing away from you.

Resources:

The Bench Press

Rogue Echo Bike

Dumbbell Bench Press

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Monday 251020

Back squat 3-3-3-3-3-3-3 reps

Compare to similar 240402.

Post loads to comments.

Stimulus and Strategy:

Today is a heavy day. Keep in mind, heavy is relative to each athlete's capacity and experience. As long as you are working to your limits, you will benefit from today’s effort. Experienced athletes should build to a heavy set of 3 and plan to go as heavy as possible across all sets. Another thought is to warm up to a heavy set of 3, then try to hold that load across all 7 sets. This is called a straight set and is geared more toward the advanced athlete. Newer athletes should start light, focus on mechanics, and slowly add weight as they are comfortable.

Scaling:

Reduce the loading of the barbell to maintain safety and the integrity of the lift.

To adjust the complexity of the lift, consider performing goblet squats with a dumbbell or kettlebell.

In case of an injury or limitation, consider squatting with a single dumbbell or kettlebell. You can also lunge with load or perform an unloaded air squat.

Intermediate option:

Same as Rx’d.

Beginner option:

Back squat 5-5-5-5-5 reps

Coaching cues:

As you stand up out of the bottom of the squat, focus on the shoulders and hips rising together while driving through your heels to stand.

Resources:

The Back Squat

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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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