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
Monday 230522
Monday 230522
3 rounds, each for time of:
Run 1 mileRest 4 minutes between efforts.
Post times to comments.
Scaling:
For today’s mile repeats, attempt to work on your run pace, working at about 80% effort. Shoot to complete each mile around the same time.Beginner Option:
3 rounds, each for time of:
Run 800 metersRest 4 minutes between efforts.
Sunday 230521
Sunday 230521
Snatch balance 1-1-1-1-1-1-1 reps
Squat snatch 1-1-1-1-1-1-1 repsPost loads to comments.
Similar to 220826.Scaling:
This progression of snatch variations should prepare you for a solid attempt at a 1-rep-max squat snatch. Experienced lifters should try to go heavy, while newer athletes should focus on mechanics and worry less about adding weight.
Saturday 230520
Saturday 230520
3 rounds for time of:
15 overhead squats
15 L pull-ups
15 split jerks
15 knees-to-elbows
15 hang cleans
15 weighted hip extensionsHold a plate or dumbbell to chest for back extensions.
♀ 65-lb barbell, 15-lb plate for back extensions
♂ 95-lb barbell, 25-lb plate for back extensionsPost time to comments.
Compare to 131031.Scaling:
Today we have light-weight, high-skill movements. Modify the movements in order to push the intensity.Intermediate Option:
3 rounds for time of:
15 overhead squats
10 L pull-up, knees bent
15 split jerks
15 knees-to-elbows
15 hang cleans
15 weighted hip extensionsHold a plate or dumbbell to chest for back extensions.
♀ 65-lb barbell, 15-lb plate for back extensions
♂ 95-lb barbell, 25-lb plate for back extensionsBeginner Option:
3 rounds for time of:
10 overhead squats
10 jumping pull-ups
10 push jerks
10 hanging knee raises
10 hang cleans
10 hip extensionsHold a plate or dumbbell to chest for back extensions.
♀ 35-lb barbell
♂ 45-lb barbell
Thursday 230518
Thursday 230518
For max reps:
Tabata bike calories
Rest 1 minute
Tabata squats
Rest 1 minute
Tabata bike caloriesThe Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals.
Post total calories/reps for each exercise to comments.
Scaling:
All athletes should be able to perform today’s tabata intervals. Go hard and accumulate as much work as possible throughout all 24 intervals.
Wednesday 230517
Wednesday 230517
Complete as much as possible in 15 minutes of:
Row 500 meters
Max set push-upsPost rounds completed to comments.
Scaling:
Experienced athletes should push the row on today’s workout and work for virtuosity on the push-ups. If you do not yet have 10 consecutive push-ups, consider modifications which challenge your current abilities and allow for 10+ reps.Beginner Option:
Complete as many reps as possible in 15 minutes of:
Row 500 meters
Max-set assisted push-ups
Tuesday 230516
Tuesday 230516
4 rounds of:
1 minute of kettlebell swings
1 minute of sit-ups
1 minute of lunges♀ 35-lb KB ♂ 53-lb KB
Post total reps to comments.
Scaling:
All athletes should be able to maintain the format of this workout. Newer athletes can reduce the loading on the kettlebell and drop the total rounds. Intermediate athletes can do this workout as prescribed.Beginner Option:
3 rounds of:
1 minute of kettlebell swings
1 minute of sit-ups
1 minute of lunges♀ 26-lb KB ♂ 35-lb KB
Sunday 230514
Sunday 230514
Back squat 3-3-3-3-3 reps
Post loads to comments.
Compare to 230403.Scaling:
Athletes at all skill levels should perform triples. Experienced athletes can go as heavy as possible, while newer athletes can use this workout as an opportunity to drill the movement. If you performed "Clovis" yesterday, choose moderate loading and treat these squats as a recovery day.