Thursday 221201

Complete as many rounds as possible in 15 minutes of:

5 strict muscle-ups

4 squat snatches

♀ 125 lb ♂ 185 lb

Post rounds completed to comments.

Compare to 181120.



Scaling:

If muscle-ups are not yet developed, intensity is less important than facilitating practice and technical refinement. Reduce the reps so you can move through without failing on the gymnastics half of this couplet. Go lighter on the snatches without making the reps too easy; a series of singles is acceptable here.

Intermediate Option:

Complete as many rounds as possible in 15 minutes of:

3 strict muscle-ups

4 squat snatches

♀ 105 lb ♂ 155 lb

Beginner Option:

Complete as many rounds as possible in 15 minutes of:

5 ring rows + 5 push-ups

4 squat snatches

♀ 45 lb ♂ 65 lb

Wednesday 221130

Bike 10,000 meters

Post time to comments.

Compare to 180621.



Scaling:

Experienced athletes should try for a PR in this benchmark distance bike. Newer athletes can reduce the distance. If you don’t have a bike or stationary bike, choose a different monostructural exercise and pick a distance that should take around 20 minutes to complete.

Beginner Option:

Bike 5,000 meters

Tuesday 221129

Every 3 minutes for 5 rounds complete:

20 dumbbell walking lunges

20 burpee box jumps

♀ 35-lb DBs, 20-in box

♂ 50-lb DBs, 24-in box



Scaling:

Reduce the loading on the lunges and shoot to complete each round in under 2 minutes.

Intermediate Option:

Every 3 minutes for 5 rounds complete:

20 dumbbell walking lunges

20 burpee box jumps

♀ 25-lb DBs, 20-in box

♂ 35-lb DBs, 24-in box

Beginner Option:

Every 3 minutes for 4 rounds complete:

14 dumbbell walking lunges

14 burpee box step-ups

♀ 15-lb DBs, 12-in box

♂ 20-lb DBs, 20-in box

Sunday 221127

Strict Fran

21-15-9 reps for time of:

Thrusters

Strict pull-ups

♀ 65 lb ♂ 95 lb

Post time to comments.

Compare to 190218.



Scaling:

If you are unable to complete 10 consecutive strict pull-ups, scale the movement to a kipping pull-up or ring row. Reduce the load on the barbell.

Intermediate Option:

For time:

21 thrusters

15 strict pull-ups

15 thrusters

12 strict pull-ups

9 thrusters

9 strict pull-ups

♀ 65 lb ♂ 95 lb

Beginner Option:

21-15-9 reps for time of:

Thrusters

Ring rows

♀ 35 lb ♂ 45 lb

Saturday 221126

Power snatch 5-5-5-5-5

Post loads to comments.



Scaling:

Ideally, each set will be as heavy as possible for 5 reps, but newer athletes should start light and slowly add weight as they are comfortable.

Friday 221125

Run for 35 minutes

Every 5 minutes, stop and perform 15 burpees

Post distance completed to comments.

Compare to 171123.



Scaling:

Set a goal pace for this workout that is approximately 1 minute slower than your 1-mile pace. If you do not know your 1-mile pace, start with a comfortable, conversational pace for the workout. Select a number of burpees that you can perform with no rest.

Beginner Option:

Run for 25 minutes

Every 5 minutes, stop and perform 10 burpees

Set a goal to cover the same distance during each 5-minute segment to keep your pace consistent. If you are able to complete the burpees in less than :30, consider increasing to 15 burpees for the workout.

Wednesday 221123

Sumo deadlift 10-10-10-10-10 reps

Post loads to comments.



Scaling:

Most athletes can perform this workout as prescribed. Newer athletes should focus on maintaining sound mechanics rather than trying for max loads.

Tuesday 221122

Rocket

Complete as many rounds as possible in 30 minutes of:

50-yard swim

10 push-ups

15 squats

Post rounds completed to comments.

Compare to 140906.



Scaling:

If you do not have access to a pool or open-water swimming for this Hero workout, substitute with a monostructural piece for about 1 minute, i.e. run, bike, or row.

Beginner Option:

Complete as many rounds as possible in 20 minutes of:

25-yard swim

5 push-ups

10 squats

Monday 221121

For time:

Row 500 meters

50 GHD sit-ups

Row 1,000 meters

30 GHD sit-ups

Row 2,000 meters

20 GHD sit-ups

Post time to comments.

Compare to 160207.



Scaling:

Newer athletes should reduce the distance on the rower, and modify the GHD sit-up to an AbMat sit-up, but practice the GHD work during warm-up. Intermediate athletes can do this workout as prescribed.

Beginner Option:

For time:

Row 250 meters

50 sit-ups

Row 500 meters

30 sit-ups

Row 1,000 meters

20 sit-ups

Saturday 221119

5 rounds, each for time, of:

Run 800 meters

Rest 3 minutes

Post time for each interval to comments.

Compare to 181123.



Scaling:

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

Beginner Option:

4 rounds, each for time, of:

Run 600 meters

Rest 3 minutes