Monday 231127

For time:

50-ft handstand walk

21 bar muscle-ups

50-ft handstand walk

15 bar muscle-ups

50-ft handstand walk

9 bar muscle-ups

50-ft handstand walk

Post time to comments.

Scaling:

Reduce the volume of bar muscle-ups so that you can complete 21 reps in 5 sets or less. Spend no more than 1 minute completing each handstand walk.

Intermediate option:

For time:

5 wall walks

9 bar muscle-ups

5 wall walks

6 bar muscle-ups

5 wall walks

3 bar muscle-ups

5 wall walks

Beginner option:

For time:

12 inchworms + push-up

9 jumping pull-ups

9 inchworms + push-up

6 jumping pull-ups

6 inchworms + push-up

3 jumping pull-ups

3 inchworms + push-up

Movement resources:

The Handstand Walk

The Kipping Bar Muscle-Up

Mastering the Bar Muscle-Up

The Wall Walk

Sunday 231126

REST DAY

Read: “How Fit Are You?”

Saturday 231125

Complete as many reps as possible in 18 minutes of:

10 hang power snatches

10 wall-ball shots

10 knees-to-elbows

♀ 65 lb, 14-lb ball to 9 ft

♂ 95 lb, 20-lb ball to 10 ft

Post reps to comments.

Scaling:

Reduce the load of the barbell and the wall ball. The hang power snatches should be completed in 2 sets or less and the wall-ball shots should be unbroken. Reduce the range of motion of the knees-to-elbows to finish the reps in 2 sets or less.

Intermediate option:

Complete as many reps as possible in 18 minutes of:

10 hang power snatches

10 wall-ball shots

10 knees-to-armpits

♀ 55 lb, 10-lb ball to 9 ft

♂ 75 lb, 14-lb ball to 10 ft

Beginner option:

Complete as many reps as possible in 12 minutes of:

10 hang power snatches

10 wall-ball shots

10 hanging knee raises

♀ 35 lb, 6-lb ball to 9 ft

♂ 45 lb, 10-lb ball to 10 ft

Movement resources:

The Hang Power Snatch

The Wall-ball Shot

The Strict Knees-to-Elbow

Friday 231124

3 rounds for time:

30 GHD sit-ups

15 deadlifts

♀ 205 lb

♂ 275 lb

Post time to comments.

Scaling:

Reduce the load of the barbell. The repetitions should be completed in 3 sets or less in each round. Reduce the volume of GHD sit-ups if you are not accustomed to this piece of equipment.

Intermediate option:

3 rounds for time:

20 GHD sit-ups to parallel

15 deadlifts

♀ 125 lb

♂ 185 lb

Beginner option:

3 rounds for time:

20 AbMat sit-ups

10 deadlifts

♀ 65 lb

♂ 95 lb

Movement resources:

The GHD Sit-Up

The Deadlift

What is a Deadlift?

The AbMat Sit-Up

Thursday 231123

REST DAY

Read: “What Is Fitness?”

Wednesday 231122

For reps:

3 minutes of ring muscle-ups
3 minutes of shoulder presses

2 minutes of ring muscle-ups

2 minutes of shoulder presses

1 minute of ring muscle-ups

1 minute of shoulder presses

♀ 95 lb

♂ 135 lb

Post reps to comments.

Scaling:

Reduce the load of the shoulder press. Make sure you can perform at least 3 unbroken reps before breaking. If you are unable to perform ring muscle-ups, practice the movement holding you back (e.g., chest-to-bar pull-up, ring dip, low-ring transitions).

Intermediate option:

For reps:

3 minutes of kipping ring pull-ups

3 minutes of shoulder presses

2 minutes of kipping ring pull-ups

2 minutes of shoulder presses

1 minute of kipping ring pull-ups

1 minute of shoulder presses

♀ 65 lb

♂ 95 lb

Beginner option:

For reps:

3 minutes of low-ring transitions

3 minutes of shoulder presses

2 minutes of low-ring transitions

2 minutes of shoulder presses

1 minute of low-ring transitions

1 minute of shoulder presses

♀ 35 lb

♂ 45 lb

Movement resources:

The Kipping Muscle-Up

The Shoulder Press

Tuesday 231121

For load:

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

Post loads completed to comments.

Compare to 230403.

Scaling:

Increase the load across as many sets as possible. Advanced athletes should perform the workout with straight sets instead of ascending.

Movement resources:

The Back Squat

Monday 231120

5 rounds, each for time, of:

400-meter run

Rest 2 minutes

Post your fastest and slowest time to comments.

Scaling:

Each interval should be treated as a near-maximal effort and should take no more than 2 minutes to complete. Reduce the distance to achieve the intended stimulus.

Beginner option:

5 rounds, each for time, of:

200-meter run

Rest 2 minutes

Movement resources:

CAP Tips: Running Position Drill

CAP Tips: Running Pulling in Place

CAP Tips: Running Falling Forward

CAP Tips: Running Change in Support Drill

Saturday 231118

Meet Guest Programmer - Dale King: Nov. 6-19, 2023.

7 rounds for time of:

3 clean and jerks

50 double-unders

♀ 125 lb

♂ 185 lb

For every failed double-under, perform 3 burpees over the bar at the end of each round.

Post time to comments.

Scaling:

This should be a fast-paced couplet that balances strength and precision. Reduce the load of the clean and jerks to complete 3 reps in under 45 seconds. Modify the jump rope and burpee penalty to complete both movements in under 2 minutes each round.

Intermediate option:

7 rounds for time of:

3 clean and jerks

20 double-unders

♀ 95 lb

♂ 135 lb

For every failed double-under, perform 3 burpees over the bar at the end of each round.

Beginner option:

7 rounds for time of:

3 clean and jerks

20 single-unders

5 burpees

♀ 55 lb

♂ 75 lb

Movement resources:

Watch the Demo Video

The Clean and Jerk

The Double-Under

The Burpee

Friday 231117

Meet Guest Programmer - Dale King: Nov. 6-19, 2023.

With a partner, 3-6-9-12-15-18-21-24-27-30 reps for time of:

Ski-erg calories

Bike-erg calories

Both athletes complete each round of the ladder on each machine. After each completes the prescribed number of calories for that round, athletes switch machines. Continue up the ladder, adding 3 calories every round until each athlete has completed 30 calories on both the ski erg and bike erg.

Post time to comments.

Scaling:

Reduce the volume of calories performed to finish the workout in under 30 minutes. Intermediate athletes can perform this workout as prescribed.

Beginner option:

With a partner, 2-4-6-8-10-12-14-16-18-20 reps each for time of:

Ski-erg calories

Bike-erg calories