Thursday 220526

For time:

Row 1,000 meters

Then, 5 rounds of:

20 back extensions

16 GHD sit-ups

Then, row 1,000 meters

Post time to comments.

Compare to 160102.



Scaling:

Beginner-level athletes can use the warm-up to allow for controlled exposure to the GHD machine, but choose AbMat sit-ups for the workout. Intermediate athletes can reduce the volume on the GHD.

Intermediate Option:

For time:

Row 1,000 meters

Then, 4 rounds of:

20 back extensions

16 GHD sit-ups

Then, row 1,000 meters

Beginner Option:

For time:

Row 500 meters

Then, 3 rounds of:

15 back extensions

6 GHD sit-ups, to parallel

10 sit-ups

Then, row 500 meters

Wednesday 220525

Five 2.5-minute rounds of:

Run 400 meters

Max-rep overhead squats

♀ 65 lb ♂ 95 lb

There is no rest between rounds.

Post total number of overhead squats completed each round to comments.



Scaling:

If you cannot maintain sub 2-minute 400-m runs, shorten the distance for each round. Intermediate athletes can do this workout as prescribed.

Beginner Option:

Three 2.5-minute rounds of:

Run 300 meters

Max-rep overhead squats

♀ 35 lb ♂ 45 lb

Monday 220523

Complete as many rounds as possible in 12 minutes of:

3 weighted pull-ups

6 push-ups on dumbbells

9 dumbbell squats

♀ 25-lb DBs, use one for pull-ups

♂ 35-lb DBs, use one for pull-ups

Post rounds completed to comments.

Compare to 191105.



Scaling:

Reduce the weight in order to complete each exercise with minimal rest or transition time.

Intermediate Option:

Complete as many rounds as possible in 12 minutes of:

3 weighted pull-ups

6 push-ups on dumbbells

9 dumbbell squats

♀ 15-lb DBs, use one for pull-ups

♂ 25-lb DBs, use one for pull-ups

Beginner Option:

Complete as many rounds as possible in 12 minutes of:

3 ring rows

6 push-ups

9 dumbbell squats

♀ 10-lb DBs

♂ 20-lb DBs

Sunday 220522

Semifinal Event 2

Make 3 attempts, for load, of:

3 cleans + 2 front squats + 1 jerk

Post loads to comments.



Scaling:

This heavy day is a barbell complex. Newer athletes should spend time drilling the mechanics of each movement, start light, and slowly add weight as they become comfortable.

Saturday 220521

Semifinals Event 1

10 rounds for time of:

1 legless 15-ft rope climb

Run 170 ft

Post time to comments.

Compare to 140504 (similar).



Scaling:

If you are unable to perform a legless rope climb, use the wrapping technique to complete this workout.

Intermediate Option:

10 rounds for time of:

1 legless 15-ft rope climb

Run 170 ft

*11-minute time cap.

Beginner Option:

7 rounds for time of:

1 rope climb, lying to standing

Run 170 ft

Thursday 220519

5 rounds for time of:

15 sumo deadlift high pulls

15 thrusters

♀ 65 lb   ♂ 95 lb

Post time to comments.

Compare to 070925.



Scaling:

Today we have a pull and a push at light weight, high volume. Choose a weight on the barbell that allows you to move the weight quickly with solid mechanics.

Beginner Option:

3 rounds for time of:

15 sumo deadlift high pulls

15 thrusters

♀ 22 lb   ♂ 35 lb

Wednesday 220518

Push jerk 3-3-3-3-3 reps

Post loads to comments.

Compare to 210520.



Scaling:

Newer athletes may benefit from practicing progressions to understand the timing of the movement. For more instruction, review “The Power of Progression, Part 1: Push Jerk.” Ideally, each set will be as heavy as possible for 3 reps, but newer athletes should start light and slowly add weight as they are comfortable.

Beginner Option:

10 minutes of push jerk progression practice.

Push press 3-3-3-1-1

Tuesday 220517

7 rounds for max distance of:

Bike 1 minute

Rest 1 minute

Post bike type and total distance to comments.



Scaling:

These bike intervals include a 1-to-1 work-rest ratio. Push the intensity for each minute of work. Deconditioned athletes can reduce the number of rounds.

Beginner Option:

5 rounds for max distance of:
Bike 1 minute
Rest 1 minute

Sunday 220515

For time:

Row 500 meters

20 parallette handstand push-ups

Row 500 meters

20 strict handstand push-ups

Row 500 meters

20 kipping handstand push-ups

Post time to comments.

Compare to 201205.



Scaling:

Modify the pushing movements to something challenging that decreases in difficulty each round. Athletes of all levels should first develop strength in a strict handstand push-up before performing a kipping handstand push-up.

Intermediate Option:

For time:

Row 500 meters

15 parallette handstand push-ups

Row 500 meters

15 strict handstand push-ups

Row 500 meters

15 kipping handstand push-ups

Beginner Option:

For time:

Row 500 meters

15 dumbbell push-ups

Row 500 meters

15 dumbbell shoulder presses

Row 500 meters

15 dumbbell push presses

Saturday 220514

5 rounds for time of:

20 wall-ball shots

10 med-ball weighted pull-ups

♀ 14-lb ball to 11-ft target, same ball for pull-ups

♂ 20-lb ball to 12-ft target, same ball for pull-ups

Post time to comments.



Scaling:

Today’s wall-ball shots are thrown to a higher target than usual. If the front squat portion of your wall balls starts to deteriorate, reduce the weight of the medicine ball.

Intermediate Option:

5 rounds for time of:

20 wall-ball shots

10 med-ball weighted pull-ups

♀ 10-lb ball to 11-ft target, same ball for pull-ups

♂ 16-lb ball to 12-ft target, same ball for pull-ups

Beginner Option:

3 rounds for time of:

15 wall-ball shots

7 assisted pull-ups

♀ 6-lb ball to 9-ft target

♂ 10-lb ball to 10-ft target