Friday 221223

Behind-the-neck jerk 1-1-1-1-1-1 reps

Push jerk 10-8-6-4-2 reps

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Compare to 170216.

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Scaling:

Today we begin with heavy max-effort jerks, followed by strength stamina work. Most athletes should be able to perform the lifts. Experienced and newer athletes should focus on consistent foot work for both movements.

Wednesday 221221

Daniel

For time:

50 pull-ups

Run 400 meters

21 thrusters

Run 800 meters

21 thrusters

Run 400 meters

50 pull-ups

♀ 65 lb ♂ 95 lb

Post time to comments.

Compare to 161118.



Scaling:

Originally programmed in 2006, this Hero workout is structured as a pyramid. Reduce the reps and load in order to work through movements with minimal rest. Intermediate athletes can perform this workout as prescribed.

Beginner Option:

For time:

25 assisted pull-ups

Run 400 meters

15 thrusters

Run 400 meters

15 thrusters

Run 400 meters

25 assisted pull-ups

♀ 22 lb ♂ 35 lb

Tuesday 221220

Snatch 1-1-1-1-1-1-1

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Compare to 220928.



Scaling:

Focus on maintaining excellent technique for every set. The beginner should focus on mechanics instead of load. If you have a previous max load for this movement, use this as an opportunity to attempt a new PR. For more experienced athletes, only increase the load if your technique is consistent.

Beginner Option:

Snatch 3-3-2-2-2-1-1 reps

Monday 221219

4 rounds, each for time, of:

500-m row

Rest 2 minutes

Post time for each interval to comments.



Scaling:

Treat each interval as a max-effort row. Decrease the distance if you are unable to complete 500 m in under 2:20.

Beginner Option:

4 rounds, each for time, of:

350-m row

Rest 2 minutes

Saturday 221217

Deadlift 1-1-1-1-1

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Compare to 220916.



Scaling:

Pick loads that allow you to attempt a PR in the later sets. If you are not comfortable performing heavy deadlifts, add a few reps to each set and drill your mechanics, but try to expose yourself to a load that is relatively heavy for you.

Beginner Option:

Deadlift 3-3-3-2-2-1-1-1 reps

Friday 221216

For time, partition any way:

Run 1 mile

100 toes-to-bars

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Scaling:

When we see “partition any way” in a workout description, it means the athlete has the freedom to create their own structure. You may break up the run effort and toes-to-bars however allows you to complete the work most efficiently.

Beginner Option:

For time, partition any way:

Run 800 meters

50 hanging knee raises

Thursday 221215

For 30 minutes complete:

3 squat cleans on the odd minutes

12/15-calorie bike on the even minutes

♀ 155 lb ♂ 225 lb

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Scaling:

Today’s workout is a physical and mental test. The weight on the cleans should be challenging for a set of 3. Quick singles are acceptable. Reduce the bike calories if you are unable to complete the first interval in 40 seconds or less.

Intermediate Option:

For 30 minutes complete:

3 squat cleans on the odd minutes

10/13-calorie bike on the even minutes

♀ 125 lb ♂ 185 lb

Beginner Option:

For 20 minutes complete:

3 squat cleans on the odd minutes

7/12-calorie bike on the even minutes

♀ 55 lb ♂ 75 lb

Tuesday 221213

5 rounds for max reps of:

¾ bodyweight shoulder presses

Pull-ups

Post reps for both exercises in all rounds.



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 presses so you recover enough to get another big set.

Intermediate Option:

5 rounds for max reps of:

1/2 bodyweight shoulder presses

Pull-ups

Beginner Option:

5 rounds for max reps of:

Empty barbell shoulder presses

Ring rows

Monday 221212

5 rounds for time of:

10 deadlifts

Run 200 meters

20 push-ups

♀ 185 lb ♂ 275 lb



Scaling:

Reduce the load on the barbell in order to complete 10 reps in 1-2 sets each round. Similarly, modify the push-ups in order to keep intensity high.

Intermediate Option:

5 rounds for time of:

10 deadlifts

Run 200 meters

15 push-ups

♀ 155 lb ♂ 225 lb

Beginner Option:

4 rounds for time of:

10 deadlifts

Run 200 meters

15 elevated push-ups

♀ 75 lb ♂ 115 lb

Sunday 221211

For time:

50 box jumps

50 jumping pull-ups

50 kettlebell swings

50 walking-lunge steps

50 knees-to-elbows

50 push presses

50 back extensions

50 wall-ball shots

50 burpees

50 double-unders

♀ 20-in box, 12-kg KB, 35-lb push press, 14-lb ball

♂ 24-in box, 16-kg KB, 45-lb push press, 20-lb ball

Post time to comments.

Compare to 181214.



Scaling:

A classic chipper of 500 reps, this longer workout is characterized by intermediate-level bodyweight movements and light loads that allow people to keep moving with limited rest. Newer athletes should reduce the volume and use movement modifications that ensure large sets and short rest breaks. Intermediate athletes can perform this workout as prescribed.

Beginner Option:

For time:

30 box jumps

30 jumping pull-ups

30 kettlebell swings

30 walking-lunge steps

30 hanging knee raises

30 push presses

30 back extensions

30 wall-ball shots

30 burpees

30 single-unders

♀ 16-in box, 8-kg KB, 22-lb push press, 8-lb ball

♂ 20-in box, 12-kg KB, 35-lb push press, 10-lb ball