Friday 230526

Three 4-minute intervals of:

21-calorie row

Then, as many rounds as possible of:

7 deadlifts

14 sit-ups

Rest 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-ups

Rest 3 minutes between rounds.

♀ 75 lb ♂ 115 lb

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

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

3 rounds, each for time of:

Run 1 mile

Rest 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 meters

Rest 4 minutes between efforts.

Sunday 230521

Snatch balance 1-1-1-1-1-1-1 reps

Squat snatch 1-1-1-1-1-1-1 reps

Post 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

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 extensions

Hold 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 extensions

Post 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 extensions

Hold 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 extensions

Beginner 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 extensions

Hold a plate or dumbbell to chest for back extensions.

♀ 35-lb barbell

♂ 45-lb barbell

Thursday 230518

For max reps:

Tabata bike calories

Rest 1 minute

Tabata squats

Rest 1 minute

Tabata bike calories

The 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

Complete as much as possible in 15 minutes of:

Row 500 meters

Max set push-ups

Post 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

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

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.