Wednesday 230201

10 80-yard shuttle sprints

Rest as needed between efforts.

For each sprint, run 10 yards out, 10 back, 20 out, 20 back, 10 out, 10 back.

Post best and worst times to comments.

Compare to 160914.



Scaling:

Warm up appropriately before beginning these shuttle repeats. Spend roughly 10 minutes on a general warm-up, followed by 10-15 minutes on sprint-specific warm-up drills. Each sprint should be a max effort. Beginner-level athletes should reduce the number of rounds. Intermediate athletes can do this workout as prescribed.

Beginner Option:

5 80-yard shuttle runs

Rest as needed between efforts.

For each sprint, run 10 yards out, 10 back, 20 out, 20 back, 10 out, 10 back.

Monday 230130

21-15-9-6 reps for time of:

Bike calories

Handstand push-ups

Post time to comments.



Scaling:

Sprint the bike and choose modifications on the handstand push-ups that allow for big sets and minimal rest.

Intermediate Option:

For time:

21-15-9-6 reps of:

Bike calories

15-9-6-3 reps of:

Handstand push-ups

Beginner Option:

15-9-6 reps for time of:

Bike calories

Push-ups

Sunday 230129

New York Minute

Find a partner and complete as many reps as possible in 1 minute, switching every minute, until you complete:

150 wall balls

30 muscle-ups

30 clean and jerks

♀ 14-lb ball, 105-lb barbell

♂ 20-lb ball, 155-lb barbell

Post time to comments.



Scaling:

If you don’t have a partner, complete half the reps while maintaining the structure of 1 minute on, 1 minute off in the workout.

Solo Option:

Complete as many reps as possible in 1 minute, followed by 1 minute of rest, until you complete:

75 wall balls

15 muscle-ups

15 clean and jerks

♀ 14-lb ball, 105-lb barbell

♂ 20-lb ball, 155-lb barbell

Beginner Option:

Find a partner and complete as many reps as possible in 1 minute, switching every minute, until you complete:

100 wall balls

30 ring rows + jumping dip

30 clean and jerks

♀ 6-lb ball, 45-lb barbell

♂ 10-lb ball, 55-lb barbell

Saturday 230128

Back squat 5-5-5-5-5 reps

Post loads to comments.

Compare to 220923.



Scaling:

Experienced athletes should build to a heavy set of 5 and plan to go as heavy as possible across all sets. Newer athletes should start light, focus on mechanics, and slowly add weight as they are comfortable.

Thursday 230126

Open Workout 13.2

Complete as many rounds and reps as possible in 10 minutes of:

5 shoulder-to-overheads

10 deadlifts

15 box jumps

♀ 75 lb ♂ 115 lb

Post reps completed to comments.

Compare to 130314.



Scaling:

We have another Open benchmark workout. If you competed in 2013, check your score and go for a PR. Newer athletes can reduce the load.

Beginner Option:

Complete as many rounds and reps as possible in 10 minutes of:

5 shoulder-to-overheads

10 deadlifts

15 box jumps

♀ 45 lb ♂ 65 lb

Wednesday 230125

4 rounds, each for time of:

Row 1,000 meters

Rest 2 minutes

Post times to comments.



Scaling:

Newer athletes should reduce the distance to ensure they complete each round in under 5 minutes. Intermediate athletes can perform this workout as prescribed.

Beginner Option:

3 rounds, each for time of:

Row 800 meters

Rest 2 minutes

Tuesday 230124

Complete as many rounds as possible in 20 minutes of:

10 chest-to-bar pull-ups

15 push-ups

20 single-leg squats, alternating

*After every 3 rounds, run 400 meters.

Post rounds completed to comments.

Compare to 180127.



Scaling:

This AMRAP is a hybrid of the benchmark workouts Cindy and Mary. Pick gymnastics movements that are challenging yet allow you to keep moving through the sets. Run the 400 meters at a pace that is quick but still helps you manage muscular fatigue created by the other exercises.

Intermediate Option:

Complete as many rounds as possible in 20 minutes of:

5 chest-to-bar pull-ups

10 push-ups

15 single-leg squats to a box, alternating

*After every 3 rounds, run 400 meters.

Beginner Option:

Complete as many rounds as possible in 20 minutes of:

5 jumping chest-to-bar pull-ups

10 knee push-ups

20 walking lunges

*After every 3 rounds, run 400 meters.

Sunday 230122

Hang power snatch 3-3-3-3-3-3-3

Post loads to comments.

Scaling:

Experienced athletes should go as heavy as possible for each set of 3. Newer athletes should practice solid mechanics. Watch “The Hang Power Snatch” to review the movement.

Saturday 230121

5 rounds for time of:

50 double-unders

50-ft single-arm overhead lunge

♀ 35-lb DB ♂ 50-lb DB

Post time to comments.

Compare to 180924.



Scaling:

Choose a dumbbell with which you can lunge 25 ft without setting it down. Newer athletes can reduce the number of rounds, reps of the single-unders, and distance of the lunge so the workout can be completed in under 15 minutes.

Intermediate Option:

5 rounds for time of:

50 double-unders

50-ft single-arm overhead lunge

♀ 25-lb DB ♂ 35-lb DB

Beginner Option:

4 rounds for time of:

50 single-unders

50-ft single-arm lunge

♀ 10-lb DB ♂ 15-lb DB

Friday 230120

5 rounds for quality:

0:30 L-sit hold

1:00 handstand hold

1:30 dead-hang hold

Rest 2 minutes between rounds.



Scaling:

Today we have gymnastics skill practice. Choose modifications that challenge your current abilities. Work for quality static positions and minimize transition time between holds.

Intermediate Option:

5 rounds for quality:

0:30 L-sit hold, bent knees

1:00 handstand hold, against wall

1:30 dead-hang hold

Rest 2 minutes between rounds.

Beginner Option:

5 rounds for quality:

0:30 L-sit hold, heels on ground

1:00 plank hold

1:30 dead-hang hold, feet on ground

Rest 2 minutes between rounds.