Monday 230904

Fight Gone Bad!

3 rounds for max reps of:

1 minute of wall-ball shots

1 minute of sumo deadlift high pulls

1 minute of box jumps

1 minute of push presses

1 minute of rowing (calories)

Rest 1 minute

♀ 14-lb ball to 9 feet, 55-lb SDHP and press, 20-inch box

♂ 20-lb ball to 10 feet, 75-lb SDHP and press, 20-inch box

Post total reps to comments.

Compare to 220415.

Scaling:

Most athletes should be able to stick with the interval pattern. Beginners should reduce the loading and height of the box. Intermediate athletes can complete this as prescribed.

Beginner Option:

♀ 6-lb ball to 9 feet, 35-lb SDHP and press, 12-inch box
♂ 10-lb ball to 10 feet, 45-lb SDHP and press, 15-inch box

Saturday 230902

Bench press 5-5-3-3-3-1-1-1-1 reps

Post loads to comments.

Compare to 220814.

Scaling:

Most athletes can complete this lifting day as prescribed. Newer athletes should start light, focus on mechanics, and slowly add weight as they are comfortable.

Friday 230901

3 rounds for time of:

50 hip extensions

25 strict pull-ups

Run 800 meters

Post time to comments.

Scaling:

Newer athletes should consider decreasing the reps of each movement. If you do not yet have strict pull-ups, use a band or modify to a ring row.

Intermediate Option:

3 rounds for time of:

35 hip extensions

15 strict pull-ups

Run 800 meters

Beginner Option:

3 rounds for time of:

25 hip extensions

15 ring rows

Run 400 meters

Wednesday 230830

Complete as many reps as possible in 12 minutes of:

1 overhead squat

10 burpee box jumps

2 overhead squats

10 burpee box jumps

3 overhead squats

10 burpee box jumps

Continue until time expires, adding 1 overhead squat each round.

♀ 125 lb, 20-in box

♂ 185 lb, 24-in box

Post reps completed to comments.

Scaling:

Experienced athletes should choose a weight on the overhead squat that they can pull from the ground and perform at least 10 overhead squat reps when fresh. Newer athletes should significantly reduce the weight. Reduce the height on the box in order to keep pushing the pace.

Intermediate option:

Complete as many reps as possible in 12 minutes of:

1 overhead squat

10 burpee box jumps

2 overhead squats

10 burpee box jumps

3 overhead squats

10 burpee box jumps

Continue until time expires, adding 1 overhead squat each round.

♀ 85 lb, 20-in box

♂ 125 lb, 24-in box

Beginner option:

Complete as many reps as possible in 12 minutes of:

1 overhead squat

10 burpee box step-ups

2 overhead squats

10 burpee box  step-ups

3 overhead squats

10 burpee box  step-ups

Continue until time expires, adding 1 overhead squat each round.

♀ 35 lb, 12-in box

♂ 45 lb, 20-in box

Tuesday 230829

10 rounds for time of:

200-m run

3 ring muscle-ups

Post time to comments.

Compare to 230814



Scaling:

Today's workout is a micro repeat, first performed two weeks ago. Refer to your previous time, and aim for an improvement. If you do not have a muscle-up, choose a pull and push exercise that is challenging for you, but with which you can maintain quick sets of 3 reps. Push the run efforts.

Intermediate option:

10 rounds for time of:

200-m run

2 ring muscle-ups

Beginner option:

5 rounds for time of:

200-m run

3x: [3 ring rows + 3 jumping ring dips]

Monday 230828

For time:

Run 1 mile

2,000-meter Echo Bike

1,000-meter row

Run 1 mile

Post time to comments.



Scaling:

Deconditioned athletes should reduce the distance for each segment. Intermediate athletes should aim to complete the work in 30 minutes or less, reducing the distance if necessary.

Beginner option:

For time:

Run 800 meters

1,000-meter Echo Bike

500-m row

Run 800 meters

Saturday 230826

5 rounds of Cindy for time

5 minutes to establish a heavy deadlift

5 rounds of Cindy for time

*One round of Cindy is: 5 pull-ups, 10 push-ups, and 15 squats.

Post both Cindy splits and deadlift weight to comments.

Scaling:

If you do not yet have pull-ups, consider scaling the movement to a ring row,  jumping pull-up, or banded pull-up. Beginner-level athletes can work solid mechanics on the deadlift, adding reps to allow more practice. Intermediate athletes can perform this workout as written.

Beginner option:

5 rounds of modified Cindy for time

5 minutes to deadlift 5-5-5-5-5

5 rounds of modified Cindy for time

*One round of modified Cindy is: 3 ring rows, 5 assisted push-ups, and 9 squats.

Friday 230825

5 rounds for time of:

50-foot overhead walking lunge

21 burpees

♀  35-lb barbell ♂ 45-lb barbell

Post time to comments.

Compare to 050721.



Scaling:

Watch The Overhead Lunge and practice the movement with a barbell. If you struggle to keep the bar overhead, consider reducing the load to a PVC pipe or modify the movement to a single dumbbell overhead lunge. Intermediate athletes can perform this workout as prescribed.

Beginner option:

3 rounds for time of:

50-foot overhead walking lunge with a PVC pipe

21 burpees

Wednesday 230823

5 rounds for time of:

20 box jumps

25 kettlebell swings

♀ 20-inch box, 1-pood KB

♂ 24-inch box, 1.5-pood KB

Post time to comments.



Scaling:

Push the pace on today’s couplet. Newer athletes should choose a box height and kettlebell weight that allows them to complete larger sets with minimal rest.

Intermediate option:

4 rounds for time of:

20 box jumps

25 kettlebell swings

♀ 20-inch box, 1-pood KB

♂ 24-inch box, 1.5-pood KB

Beginner option:

3 rounds for time of:

15 box jumps

20 kettlebell swings

♀ 12-inch box, 8-kg KB

♂ 20-inch box, 12-kg KB

Tuesday 230822

For time:

50 GHD sit-ups

40 dumbbell snatches, alternating

30 chest-to-bar pull-ups

20 handstand push-ups

10 cleans

♀ 35-lb DB, 125-lb cleans

♂ 50-lb DB, 185-lb cleans

Post time to comments.



Scaling:

Experienced athletes should work to maintain maximal speed throughout this chipper. Newer athletes may choose to modify the movements and reduce the load, while maintaining the rep scheme.

Intermediate option:

For time:

50 GHD sit-ups

40 dumbbell snatches, alternating

30 chest-to-bar pull-ups

20 handstand push-ups

10 cleans

♀ 25-lb DB, 105-lb cleans

♂ 35-lb DB, 165-lb cleans

Beginner option:

For time:

50 sit-ups

40 dumbbell snatches, alternating

30 assisted pull-ups

20 assisted push-ups

10 cleans

♀ 10-lb DB, 45-lb cleans

♂ 15-lb DB, 65-lb cleans