Monday 230605
Monday 230605
10 200-m sandbag runs
Rest as needed between efforts.
♀ 20 lb ♂ 30 lb
Post best and worst times to comments.
Scaling:
Carry a weight for these efforts if you’re able to complete the distance without dropping it.Intermediate Option:
10 200-m sandbag runsRest as needed between efforts.
♀ 10 lb ♂ 20 lb
Beginner Option:
5 200-m medicine-ball runsRest as needed between efforts.
♀ 4 lb ♂ 6 lb
Saturday 230603
Saturday 230603
12-9-6 reps for time of:
Squat cleans
Muscle-ups♀ 155 lb ♂ 225 lb
Post time to comments.
Compare to 151123.Scaling:
Reduce the weight in order to complete the squat cleans with minimal rest. Quick singles are acceptable. If you do not yet have muscle-ups, modify the movement to a pulling and pushing exercise that challenges your current abilities.Intermediate Option:
For time:
12-9-6 reps of:
Squat cleans
9-6-3 reps of:
Muscle-ups♀ 125 lb ♂ 185 lb
Beginner Option:
12-9-6 reps for time of:
Squat cleans
Ring rows
Jumping ring dips♀ 55 lb ♂ 65 lb
Friday 230602
Friday 230602
For time:
45 kettlebell swings
400-m run
35 kettlebell swings
800-m run
25 kettlebell swings
1,200-m run
15 kettlebell swings♀ 24 kg ♂ 32 kg
Post time to comments.
Compare to 210709.Scaling:
The kettlebell weight is meant to be challenging, particularly after running hard. Reduce the load if you cannot maintain sound mechanics.Intermediate Option:
For time:
45 kettlebell swings
400-m run
35 kettlebell swings
800-m run
25 kettlebell swings
1,200-m run
15 kettlebell swings♀ 16 kg ♂ 24 kg
Beginner Option:
For time:
25 kettlebell swings
200-m run
20 kettlebell swings
400-m run
15 kettlebell swings
800-m run
10 kettlebell swings♀ 8 kg ♂ 12 kg
Thursday 230601
Thursday 230601
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push jerk 5-5-5-5-5 repsPost loads to comments.
Compare to 220608.Scaling:
Most athletes can perform this workout as prescribed. Newer athletes should focus on maintaining sound mechanics rather than trying for max loads.
Tuesday 230530
Tuesday 230530
Open Workout 19.1
Complete as many rounds as possible in 15 minutes of:
19 wall-ball shots
19-cal. row♀ 14-lb ball to 9 ft. ♂ 20-lb ball to 10 ft.
Post rounds completed to comments.
Compare to 190222.Scaling:
Experienced athletes should attempt to PR this Open workout. Newer athletes can reduce the medicine-ball weight but maintain the rep scheme and take note of rounds completed for your records.Beginner Option:
Complete as many rounds as possible in 15 minutes of:
19 wall-ball shots
19-calorie row♀ 6-lb ball ♂ 10-lb ball
Monday 230529
Monday 230529
Hero workout of your choice.
Review the list of 203 heroes and honor one with an all-out effort.Post choice of workout and result to comments.
Compare to 220530.Scaling:
Most Hero workouts are meant to be extremely grueling, arduous, and mentally challenging. Many contain a very high volume of reps. Reduce the work to a level that is attainable yet still challenging.
Sunday 230528
Sunday 230528
Lynne
5 rounds for max reps of:
Body-weight bench presses
Pull-upsPost reps for both exercises in all rounds.
Compare to 180409.Scaling:
This workout offers five max-effort attempts at each exercise, regardless of how you modify the movements. Choose something that will allow you to get 10+ reps of each, even as you fatigue. Give yourself ample rest time after the pull-ups before beginning the next round of bench presses so you recover enough to get another big set.Intermediate Option:
5 rounds for max reps of:
¾-body-weight bench presses
Pull-upsBeginner Option:
5 rounds for max reps of:
Push-ups
Ring rows
Friday 230526
Friday 230526
Three 4-minute intervals of:
21-calorie row
Then, as many rounds as possible of:
7 deadlifts
14 sit-upsRest 4 minutes between rounds.
♀ 155 lb ♂ 225 lb
Post number of reps completed each round to comments.
Scaling:
Reduce the loading on the deadlifts in order to maintain solid mechanics throughout today’s workout.Beginner Option:
Three 3-minute intervals of:
15-calorie row
Then, as many rounds as possible of:
7 deadlifts
14 sit-upsRest 3 minutes between rounds.
♀ 75 lb ♂ 115 lb
Thursday 230525
Thursday 230525
In 15 minutes, complete as many reps as possible of:
50 box step-ups
50 jumping pull-ups
40 lunges
40 burpees
30 toes-to-bars
30 push-ups
Max-reps ring muscle-ups♀ 20-in box ♂ 24-in box
Post reps completed to comments.
Scaling:
Perform today’s workout chipper-style, attempting to get through the push-ups as quickly as possible in order to spend as much time as possible at the rings. If you do not yet have a muscle-up, use this time to develop your pulling and pushing strength. Intermediate athletes can do this workout as prescribed.Beginner Option:
In 15 minutes, complete as many reps as possible of:
40 box step-ups
40 jumping pull-ups
30 lunges
30 burpees
20 hanging knee raises
20 assisted push-ups
Max-reps 3 ring rows + 3 jumping dips♀ 12-in box ♂ 20-in box
Wednesday 230524
Wednesday 230524
10 rounds for time of:
5 front squats
5 parallette handstand push-ups♀ 145 lb ♂ 205 lb
Post time to comments.
Compare to 210827.Scaling:
Reduce the load of the front squats to a challenging set of 5 that still allows you to complete each set unbroken. Similarly on the HSPU, choose a modification that is more challenging than the last time you performed HSPU.Intermediate Option:
10 rounds for time of:
5 front squats
5 strict handstand push-ups, hands on 25-lb plates♀ 110 lb ♂ 165 lb
Beginner Option:
5 rounds for time of:
5 front squats
5 push-ups♀ 35 lb ♂ 55 lb