Saturday 231104

Shawn

5-mile run

Run in 5-minute intervals, stopping after each to perform 50 squats and 50 push-ups before beginning the next 5-minute run interval.

Post time and number of intervals to complete the 5 miles to comments.

Compare to 150208.

U.S. Army Captain Shawn G. Hogan, of Salem, New Hampshire, died Oct. 17, 2012. The 28-year-old was fatally injured in a training exercise at Land Between the Lakes National Recreation Area in Golden Pond, Kentucky. He was assigned to Company B, 4th Battalion, 5th Special Forces Group (Airborne) in Fort Campbell. Hogan is survived by his parents, Richard and Jean; and sister, Nicole.

Scaling:

Reduce run distance to complete this workout in 6 sets or less and under 45 minutes in total. Reduce squat and push-up reps as needed to keep the total volume of this workout within your current physiological tolerance.

Intermediate option:

4-mile run

Run in 5-minute intervals, stopping after each to perform 25 squats and 25 push-ups before beginning the next 5-minute run interval.

Beginner option:

2.5-mile walk or jog

Walk or jog in 5-minute intervals, stopping after each to perform 10 squats and 10 knee push-ups before beginning the next 5-minute run interval.

Friday 231103

Fran

21-15-9 reps for time of:

Thrusters

Pull-ups

♀ 65 lb ♂ 95 lb

Post time to comments.

Compare to 200805.



Scaling:

This benchmark is intended to be a sprint. Experienced athletes should go hard and shoot for a PR! Choose a load for the thruster that allows you to complete at least 15 unbroken reps. Select a pull-up option that allows each round to be completed with minimal rest. Intermediate athletes should establish a goal for this workout and create a plan for breaking up the thrusters and/or pull-ups if necessary.

Intermediate option:

21-15-9 reps for time of:

Thrusters

Pull-ups, scaled as needed

♀ 55 lb ♂ 75 lb

Beginner option:

21-15-9 reps for time of:

Thrusters

Ring rows

♀ 22 lb ♂ 35 lb

Wednesday 231101

For time:

21-15-9

Box jumps

12-9-6

Clean and jerks

♀ 24-in box, 125-lb clean and jerks

♂ 30-in box, 185-lb clean and jerks

Post time to comments.



Scaling:

This descending couplet is meant to be heavy and fast. Reduce the load and height of the box  to move through each movement at high intensity.

Intermediate option:

For time:

21-15-9

Box jumps

12-9-6

Clean and jerks

♀ 20-in box, 95-lb clean and jerks

♂ 24-in box, 135-lb clean and jerks

Beginner option:

For time:

20-16-10

Box step-ups

12-9-6

Clean and jerks

♀ 12-in box, 35-lb clean and jerks

♂ 20-in box, 45-lb clean and jerks

Tuesday 231031

4 rounds for time:

25 GHD hip extensions

25 toes-to-bars

Post time to comments.



Scaling:

If you are less familiar with the GHD, spend time practicing the mechanics, and consider reducing the reps for the workout.

Intermediate option:

4 rounds for time:

15 GHD hip extensions

20 toes-to-bars

Beginner option:

3 rounds for time:

10 GHD hip extensions

25 sit-ups

Monday 231030

5 rounds for time:

500-meter row

15 dumbbell shoulder presses

30 walking lunge steps

♀ 25-lb DBs ♂ 35-lb DBs

Post time to comments.



Scaling:

Deconditioned athletes can reduce the overall volume of this workout. Reduce the weight on the dumbbell shoulder presses if you’re unable to complete 15 in 1-2 sets when fresh.

Intermediate option:

5 rounds for time:

500-meter row

15 dumbbell shoulder presses

30 walking lunge steps

♀ 20-lb DBs ♂ 30-lb DBs

Beginner option:

4 rounds for time:

250-meter row

10 dumbbell shoulder presses

20 walking lunge steps

♀ 10-lb DBs ♂ 15-lb DBs

Saturday 231028

Hang clean 3-3-3-3-3 reps

Then,

Complete as many reps as possible in 1 minute of:

Hang cleans at 80% of your heaviest set.

Post loads and reps completed to comments.



Scaling:

Experienced lifters should go heavy, while newer athletes should focus on mechanics and worry less about adding weight.

Friday 231027

3 rounds for time of:

25 kettlebell swings

25 handstand push-ups

♀ 24 kg ♂ 32 kg

Post time to comments.



Scaling:

Choose a weight for the kettlebell swing that allows you to complete the reps in 1-2 sets per round. Watch “Finding and Developing Your Handstand Push-up” and “Handstand Push-Up Variations,” and spend warm-up time practicing the movement.

Intermediate option:

3 rounds for time of:

25 kettlebell swings

15 handstand push-ups

♀ 20 kg ♂ 24 kg

Beginner option:

3 rounds for time of:

15 kettlebell swings

15 pike push-ups

♀ 12 kg ♂ 16 kg

Wednesday 231025

For reps:

1:00 rope climbs

1:00 dumbbell squat snatches, alternating

2:00 rope climbs

2:00 dumbbell squat snatches, alternating

3:00 rope climbs

3:00 dumbbell squat snatches, alternating

♀ 35 lb ♂ 50 lb

Post reps to comments.



Scaling:

Modify the rope climb and reduce the load on the dumbbell.

Intermediate option:

For reps:

1:00 rope climbs

1:00 dumbbell squat snatches, alternating

2:00 rope climbs

2:00 dumbbell squat snatches, alternating

3:00 rope climbs

3:00 dumbbell squat snatches, alternating

♀ 25 lb ♂ 35 lb

Beginner option:

For reps:

1:00 rope climbs, lying to standing

1:00 dumbbell power snatch + overhead squat, alternating

2:00 rope climbs, lying to standing

2:00 dumbbell power snatch + overhead squat, alternating

3:00 rope climbs, lying to standing

3:00 dumbbell power snatch + overhead squat, alternating

♀ 5 lb ♂ 10 lb

Tuesday 231024

5 rounds for time of:

400-meter run

50 double-unders

15 burpees

Post time to comments.



Scaling:

Deconditioned athletes can reduce the overall volume of this workout. Reduce the distance and repetitions to complete a round in about 3-3:30 minutes.

Intermediate option:

5 rounds for time of:

400-meter run

40 double-unders

12 burpees

Beginner option:

5 rounds for time of:

200-meter run

50 singles-unders

7 burpees

Monday 231023

Complete as many reps as possible in 10 minutes of:

3 front squat

3 ring push-ups

6 front squat

6 ring push-ups

9 front squat

9 ring push-ups

Etc., adding 3 reps to each movement each round.

♀ 95 lb ♂ 135 lb

Post reps completed to comments.