Thursday 220526
Thursday 220526
For time:
Row 1,000 meters
Then, 5 rounds of:
20 back extensions
16 GHD sit-upsThen, 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 metersBeginner 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
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
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-upsPost 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-upsBeginner 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
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
Saturday 220521
Semifinals Event 1
10 rounds for time of:1 legless 15-ft rope climb
Run 170 ftPost 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
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
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
Tuesday 220517
7 rounds for max distance of:
Bike 1 minute
Rest 1 minutePost 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
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-upsPost 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-upsBeginner 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
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-upsPost 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-upsBeginner 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