Tuesday 221018

Nate

Complete as many rounds as possible in 20 minutes of:

2 muscle-ups

4 handstand push-ups

8 kettlebell swings

♀ 1.5-pood kettlebell

♂ 2-pood kettlebell

Post rounds completed to comments.
Compare to 211104.



Scaling:

This triplet contains several high-rep gymnastics movements at what will be a high volume for experienced athletes who perform many rounds. Modify the movements while trying to preserve their range of motion. Reduce the weight of the kettlebell swing. Aim to complete each set of reps unbroken.

Intermediate Option:

 Complete as many rounds as possible in 20 minutes of:

2 assisted muscle-ups

4 assisted handstand push-ups

8 kettlebell swings

♀ 1-pood kettlebell

♂ 1.5-pood kettlebell

Beginner Option:

Complete as many rounds as possible in 20 minutes of:

4 assisted pull-ups

4 assisted dips

8 kettlebell swings

♀ 12-kg kettlebell

♂ 16-kg kettlebell

Monday 221017

Back squat 2-2-2-2-2-2-2-2-2-2 reps

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Compare to 220127.



Scaling:

Athletes at all skill levels should perform doubles. Experienced athletes can go as heavy as possible, while newer athletes can use this workout as an opportunity to drill the movement.

Sunday 221016

For time:

20-cal. bike

20 clean and jerks

20-cal. bike

♀ 105 lb ♂ 165 lb

Post time to comments.

Compare to 161212.



Scaling:

Reduce the load in order to complete the weightlifting portion of this workout with quick sets and minimal rest.

Intermediate Option:

For time:

20-cal. bike

20 clean and jerks

20-cal. bike

♀ 95 lb ♂ 135 lb

Beginner Option:

For time:

20-cal. bike

20 clean and jerks

20-cal. bike

♀ 35 lb ♂ 45 lb

Friday 221014

Hard Cindy

Complete as many rounds as possible in 20 minutes of:

5 weighted pull-ups

10 push-ups with feet on a box

15 squats holding a plate

♀ 25-lb pull-up, 24-in box, 35-lb plate

♂ 35-lb pull-up, 30-in box, 45-lb plate

Post rounds completed to comments.

Compare to 200218.



Scaling:

Today’s workout is a version of the benchmark workout Cindy. If you have not yet completed Cindy, start there. If you have a Cindy score, increase the difficulty of each movement in the triplet.

Intermediate Option:

Complete as many rounds as possible in 20 minutes of:

5 weighted pull-ups

10 push-ups with feet on a box

15 squats holding a plate

♀ 10-lb pull-up, 20-in box, 15-lb plate

♂ 15-lb pull-up, 24-in box, 25-lb plate

Beginner Option:

Complete as many rounds as possible in 20 minutes of:

5 assisted pull-ups

10 elevated push-ups with hands on a box

15 squats

Thursday 221013

Split jerk 1-1-1-1-1-1-1 reps

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Compare to 190930.



Scaling:

The split jerk allows most athletes to get more weight overhead than any other technique. Newer athletes should spend ample time drilling their mechanics prior to adding lots of weight.

Beginner Option:

Split jerk 3-3-3-2-2-2-1-1-1 reps

Wednesday 221012

Row 5,000 meters

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Compare to 220216.



Scaling:

Experienced athletes should try for a PR in this benchmark distance row. Look back at your PR to help determine an appropriate pace. Newer athletes should reduce the distance to complete the row in no more than 25 minutes.

Beginner Option:

Row 3,500 meters

Monday 221010

5 rounds for time of:

24 deadlifts

18 hang power cleans

12 push jerks

♀ 65 lb ♂ 95 lb

Post time to comments.



Scaling:

Look back at your recent effort on DT from 220922 and workout 221002. Use a lighter weight for today’s workout. This is a high volume of lifting. Pick a load that allows you to complete an entire round unbroken when fresh. Beginner-level athletes can reduce the overall volume.

Intermediate Option:

4 rounds for time of:

24 deadlifts

18 hang power cleans

12 push jerks

♀ 55 lb ♂ 75 lb

Beginner Option:

3 rounds for time of:

24 deadlifts

18 hang power cleans

12 push jerks

♀ 22 lb ♂ 35 lb

Sunday 221009

For time:

Run 1,600 meters

Rest 3 minutes

Run 1,200 meters

Rest 2 minutes

Run 800 meters

Rest 1 minute

Run 400 meters

Post times to comments.

Compare to 210605.



Scaling:

Today we have four run efforts, each for time. Experienced athletes should consider their mile PR time and shoot to pace that first mile run at about 90% effort. Increase your pace slightly as the distances get shorter. Deconditioned athletes should reduce the overall volume.

Beginner Option:

For time:

Jog 1,200 meters

Rest 3 minutes

Jog 800 meters

Rest 2 minute

Jog 400 meters

Saturday 221008

Overhead squat 3-3-3-3-3 reps

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Compare to 220622.



Scaling:

Heavy overhead squats challenge your strength while demanding solid mechanics and good flexibility. Athletes at all skill levels should attempt overhead squat triples. Experienced athletes can go as heavy as possible, while newer athletes will use this workout as an opportunity to drill the movement, potentially increasing the reps for more practice.

Thursday 221006

Complete as many rounds as possible in 12 minutes of:

1 squat snatch

3 clean and jerks

30 double-unders

♀ 105 lb ♂ 155 lb

Post rounds completed to comments.

Compare to 201124.



Scaling:

Select a moderate load for the barbell, keeping in mind that the snatch will likely be the limiting factor. Avoid misses on the snatch and perform touch-and-go clean and jerks if you’re able. Modify the rope work so you can get back to the barbell in about a minute or less.

Intermediate Option:

Complete as many rounds as possible in 12 minutes of:

1 squat snatch

3 clean and jerks

30 double-unders

♀ 85 lb ♂ 125 lb

Beginner Option:

Complete as many rounds as possible in 12 minutes of:

1 squat snatch

3 clean and jerks

30 single-unders

♀ 45 lb ♂ 65 lb