Saturday 230318
Saturday 230318
IQF Test 2
12-minute AMRAP:
8 dumbbell snatches, arm 1
8 overhead walking-lunge steps, arm 1
8 dumbbell snatches, arm 2
8 overhead walking-lunge steps, arm 2
40 crossovers♀ 50 lb
♂ 70 lbScaling:
Beginner-level athletes should reduce the dumbbell weight in order to move through this AMRAP with big sets and minimal rest. If you are unable to maintain a straight arm with the weight overhead in the walking lunges, move the dumbbell to the hang position.Intermediate option:
12-minute AMRAP:
8 dumbbell snatches, arm 1
8 overhead walking-lunge steps, arm 1
8 dumbbell snatches, arm 2
8 overhead walking-lunge steps, arm 2
20 crossovers♀ 35 lb ♂ 50 lb
Beginner option:
12-minute AMRAP:
8 dumbbell snatches, arm 1
8 walking-lunge steps, arm 1
8 dumbbell snatches, arm 2
8 walking-lunge steps, arm 2
40 single-unders♀ 10 lb ♂ 15 lb
Friday 230317
Friday 230317
IQF Test 1
For time:
9 front squats, weight 1
9 handstand walks, 25 feet
15 front squats, weight 2
15 muscle-ups
21 front squats, weight 3
21 chest-to-wall handstand push-upsTime cap: 15 minutes
♀ 155, 125, 95 lb
♂ 225, 185, 135 lbScaling:
Today we have front squats paired with high-skill gymnastics. Newer athletes should choose weights that are challenging yet allow solid mechanics to be maintained for all sets. Intermediate athletes can reduce the load and modify the gymnastics movements in order to keep this one under 15 minutes.Intermediate option:
For time:
9 front squats, weight 1
6 handstand walks, 25 feet
15 front squats, weight 2
9 muscle-ups
21 front squats, weight 3
12 chest-to-wall handstand push-ups♀ 125, 95, 65 lb
♂ 185, 135, 95 lbBeginner option:
For time:
9 front squats, weight 1
9 bear crawls, 25 feet
15 front squats, weight 2
15 ring rows + 15 assisted push-ups
21 front squats, weight 3
21 push-ups♀ 65, 45, 35 lb
♂ 95, 65, 45 lb
Wednesday 230315
Wednesday 230315
Push jerk 3-3-3-3-3 reps
Post loads to comments.
Scaling:
Experienced athletes can go as heavy as possible, while newer athletes can use this workout as an opportunity to drill the movement.
Tuesday 230314
Tuesday 230314
For time:
1,500-m row
150 double-unders
1.5-mile runPost time to comments.
Scaling:
Athletes of all levels should shoot to work at a sustainable pace in the 18-24-minute range. Consider rough time caps for each movement; sub-7 minutes on the rower, 3 minutes on the jump rope, and sub-14 minutes on the run. Reduce the distance or reps in order to meet those time domains.Beginner Option:
For time:
1,000-m row
150 single-unders
1-mile run
Monday 230313
Monday 230313
Complete as many rounds as possible in 10 minutes:
5 L pull-ups
25-ft handstand walkPost rounds completed to comments.
Scaling:
Two relatively high-skill movements today. If you are unable to perform an L pull-up, choose a modification that will challenge your pulling and core strength. If you are unable to walk on your hands, spend this portion of the workout practicing an inverted movement, such as a wall walk.
Saturday 230311
Saturday 230311
5 rounds for time of:
Bike 1,600 meters
30 single dumbbell hang clean and jerks
30 push-ups♀ 35-lb DB ♂ 50-lb DB
Post time to comments.
Scaling:
Today’s workout is meant to be a long grind. Settle into a pace you can sustain through all 5 rounds, shooting to complete the work in 35 minutes or less.Intermediate Option:
5 rounds for time of:
Bike 1,600 meters
20 single dumbbell hang clean and jerks
20 push-ups♀ 25-lb DB ♂ 35-lb DB
Beginner Option:
4 rounds for time of:
Bike 800 meters
15 single dumbbell hang clean and jerks
15 elevated push-ups♀ 10-lb DB ♂ 15-lb DB
Friday 230310
Friday 230310
Clean 3-3-3-3-3 reps
Post loads to comments.
Scaling:
Experienced athletes can go as heavy as possible, while newer athletes can use this workout as an opportunity to drill the movement.
Thursday 230309
Thursday 230309
For 15 minutes:
Toes-to-bar ladder + burpeesFor the ladder pattern, perform one toes-to-bar the first minute, followed by max reps burpees. Perform two toes-to-bars the second minute + max reps burpees. Perform three toes-to-bars the third minute + max reps burpees, continuing for 15 minutes or until failure to complete the toes-to-bars within the minute.
Post total number of burpees to comments.
Scaling:
This couplet will tax your midline. Work on quick transitions and challenge yourself to get as far as possible. Every rep counts. Intermediate athletes can perform this workout as written. If you do not yet have toes-to-bars, modify to hanging knee raises or sit-ups.Beginner Option:
For 10 minutes:
Hanging knee raise ladder + burpeesFor the ladder pattern, perform one hanging knee raise the first minute, followed by max reps burpees. Perform two hanging knee raises the second minute + max reps burpees. Perform three hanging knee raises the third minute + max reps burpees, continuing for 10 minutes.
Tuesday 230307
Tuesday 230307
For time:
Row 2,000 meters
50 wall-ball shots
Row 1,000 meters
35 wall-ball shots
Row 500 meters
20 wall-ball shots♀ 14-lb ball to 9 ft
♂ 20-lb ball to 10 ftPost time to comments.
Compare to 181206.Scaling:
Aim to complete this couplet in about 20 minutes or less. Reduce the rowing distance as needed and select wall-ball modifications that allow you to perform relatively large sets so you can get back on the rower.Intermediate Option:
For time:
Row 2,000 meters
50 wall-ball shots
Row 1,000 meters
35 wall-ball shots
Row 500 meters
20 wall-ball shots♀ 10-lb ball to 9 ft
♂ 14-lb ball to 10 ftBeginner Option:
For time:
Row 1,000 meters
35 wall-ball shots
Row 500 meters
25 wall-ball shots
Row 250 meters
15 wall-ball shots♀ 6-lb ball
♂ 10-lb ball
Monday 230306
Monday 230306
Diane
21-15-9 reps for time of:
Deadlifts
Handstand push-ups♀ 155 lb ♂ 225 lb
Post time in comments.
Compare to 200602.Scaling:
Experienced athletes should shoot for a PR on today’s benchmark workout. Newer athletes should reduce the load and modify the handstand push-ups in order to minimize rest and keep intensity high.Beginner Option:
21-15-9 reps for time of:
Deadlifts
Assisted push-ups♀ 75 lb ♂ 115 lb