Wednesday 221005
Wednesday 221005
Complete as many rounds as possible in 30 minutes of:
500-m row
3 rounds of Strict Cindy1 round of Strict Cindy is 5 strict pull-ups, 10 push-ups, and 15 squats.
Post rounds completed to comments.
Compare to 200118.Scaling:
If you are unable to perform 5 strict pull-ups in a row when fresh, modify the movement. If 3 rounds of Cindy takes you more than 5 minutes, consider reducing the number of rounds and returning to the rower sooner.Beginner Option:
Complete as many rounds as possible in 20 minutes of:
500-m row
2 rounds of Modified Cindy1 round of Modified Cindy is 5 ring rows, 10 elevated push-ups, and 15 squats.
Tuesday 221004
Tuesday 221004
5 rounds for time of:
10 box jumps
10 inverted burpees♀ 30-in box ♂ 36-in box
Post time to comments.
Scaling:
In the inverted burpee, rock from a supine position on the floor to standing and then into a controlled handstand. If that is too difficult, move your body through a similar range of motion, from lying to standing to inverted on your hands. Jump to a box that is high for you.Beginner Option:
3 rounds for time of:
10 box jumps
10 inverted burpees♀ 20-in box ♂ 24-in box
Sunday 221002
Sunday 221002
4 rounds for time of:
18 deadlifts
12 hang power cleans
9 push jerks
400-m run♀ 75 lb ♂ 115 lb
Post time to comments.
Scaling:
Refer to your recent effort on DT on 220922. Use a lighter weight for today’s workout. Intermediate athletes do not need to scale this workout.Beginner Option:
3 rounds for time of:
18 deadlifts
12 hang power cleans
9 push jerks
400-m run♀ 35 lb ♂ 45 lb
Saturday 221001
Saturday 221001
Complete as many rounds as possible in 12 minutes of:
7 muscle-ups
Bike 21 caloriesPost rounds completed to comments.
Scaling:
If you do not yet have a muscle-up, spend time on the rings today. Drill pulling, pushing, and the transition for the muscle-up. Watch “Scaling the Muscle-Up” for tips.Intermediate Option:
Complete as many rounds as possible in 12 minutes of:
4 muscle-ups
Bike 21 caloriesBeginner Option:
Complete as many rounds as possible in 12 minutes of:
7 ring rows + 7 push-ups
Bike 21 calories
Friday 220930
Friday 220930
For time:
200 double-unders
15 thrusters
100 double-unders
15 thrusters
200 double-unders♀ 105 lb ♂ 155 lb
Post time to comments.
Scaling:
This couplet is metabolic and heavy. Choose a weight for the thruster that you can perform when gassed, but don’t expect to complete 15 reps unbroken. Newer athletes should reduce the number of double-unders as well.Intermediate Option:
For time:
150 double-unders
15 thrusters
75 double-unders
15 thrusters
150 double-unders♀ 95 lb ♂ 135 lb
Beginner Option:
For time:
200 single-unders
15 thrusters
100 single-unders
15 thrusters
200 single-unders♀ 45 lb ♂ 65 lb
Wednesday 220928
Wednesday 220928
Snatch 1-1-1-1-1-1-1 reps
Post loads to comments.
Compare to 211015.Scaling:
Focus on maintaining excellent technique for every set. The beginner should focus on mechanics instead of loading. 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
Tuesday 220927
Tuesday 220927
Cindy
Complete as many rounds as possible in 20 minutes of:5 pull-ups
10 push-ups
15 squatsPost rounds completed to comments.
Compare to 210321.Scaling:
Deconditioned athletes should reduce the duration and modify movements to work through each round at a consistent pace. Intermediate athletes can perform this benchmark workout as prescribed.Beginner Option:
Complete as many rounds as possible in 12 minutes of:
3 ring rows
6 assisted push-ups
9 squats
Monday 220926
Monday 220926
Complete as many rounds as possible in 12 minutes of:
50-ft handstand walk
25 GHD sit-upsPost rounds completed to comments.
Scaling:
If you’re new to the GHD sit-up, reduce the overall volume by completing every other round with an AbMat or reduce the reps each round.Intermediate Option:
Complete as many rounds as possible in 12 minutes of:
50-ft handstand walk
15 GHD sit-upsBeginner Option:
Complete as many rounds as possible in 12 minutes of:
50-ft bear crawl
25 sit-ups
Saturday 220924
Saturday 220924
7 rounds for time of:
1 legless rope climb, 15 ft
10 burpeesPost time to comments.
Scaling:
The rope climb should be difficult, especially toward the later rounds, but not enough to completely stop you for long. Pick a modification that allows you to keep moving with short breaks.Intermediate Option:
For time:
4 rounds of:
1 legless rope climb, 15 ft
10 burpees
Then, 3 rounds of:
1 rope climb, 15 ft
10 burpeesBeginner Option:
7 rounds for time of:
1 rope climb, lying to standing
7 burpees
Friday 220923
Friday 220923
Back squat 5-5-5-5-5 reps
Post loads to comments.
Compare to 211110.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.