Sunday 221225
Sunday 221225
12 rounds for time, starting with 1 and adding an exercise each round of:
1 wall walk
2 candlesticks
3 burpees
4 push-ups
5 walking lunges
6 air squats
7 sit-ups
8 jumping squats
9 jumping lunges
10 broad jumps
11 handstand push-ups
12 pistolsPerform the workout like the "12 Days of Christmas" song. In round 1 perform 1 wall walk. In round 2 perform 2 candlesticks and then one wall walk. In round 3 perform 3 burpees, then 2 candlesticks, then 1 wall walk. Continue adding a new exercise each round.
Post time to comments.
Compare to 211225.Scaling:
Modify the movements in order to work consistently through each round. Have fun!Beginner Option:
Complete as much as possible in 15 minutes.
Saturday 221224
Saturday 221224
Workout 12.1
Complete as many reps as possible in 7 minutes of:
BurpeesAt the top of each rep make contact with a target that is 6 inches above your reach.
Post reps completed to comments.
Compare to 141127.Scaling:
Seven minutes, a small space, and a target set 6 inches above your reach is all you need to complete today’s workout. This Open workout repeat is a mental grind. Most athletes can perform this workout as prescribed.
Friday 221223
Friday 221223
Behind-the-neck jerk 1-1-1-1-1-1 reps
Push jerk 10-8-6-4-2 repsPost loads to comments.
Compare to 170216.__
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
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
Tuesday 221220
Snatch 1-1-1-1-1-1-1
Post loads to comments.
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
Monday 221219
4 rounds, each for time, of:
500-m row
Rest 2 minutesPost 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
Saturday 221217
Deadlift 1-1-1-1-1
Post loads to comments.
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
Friday 221216
For time, partition any way:
Run 1 mile
100 toes-to-barsPost time to comments.
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
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
Post results to comments.
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
Tuesday 221213
5 rounds for max reps of:
¾ bodyweight shoulder presses
Pull-upsPost 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-upsBeginner Option:
5 rounds for max reps of:
Empty barbell shoulder presses
Ring rows