Friday 221209

Run or row 5,000 meters for time

Post time to comments.

Compare to 221012 or 220802.



Scaling:

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

Beginner Option:

Run or row 3,500 meters

Thursday 221208

Candy

5 rounds for time of:

20 pull-ups

40 push-ups

60 squats

OR

Maggie

5 rounds for time of:

20 handstand push-ups

40 pull-ups

60 single-leg squats, alternating legs

Share your choice of workout and time in the comments.

Compare to 200413.



Scaling:

Candy and Maggie are the less-frequently seen cousins of Cindy and Mary. Newer athletes should stick with variants of Candy and modify the movements and reps to limit muscular failure.

Intermediate Option:

4 rounds for time of:

20 pull-ups

40 push-ups

60 squats

OR

4 rounds for time of:

20 handstand push-ups

40 pull-ups

60 single-leg squats, alternating legs

Beginner Option:

4 rounds for time of:

10 jumping pull-ups

20 knee push-ups

30 squats

Wednesday 221207

Front squat 1-1-1-1-1-1-1-1-1-1 reps

Post loads to comments.



Scaling:

Experienced athletes should go as heavy as possible on today’s singles and attempt to PR their front squat. Newer athletes should practice solid mechanics.

Beginner Option:

Front squat 3-3-3-3-3-3-3 reps

Monday 221205

Ellen

3 rounds for time of:

20 burpees

21 dumbbell snatches

12 dumbbell thrusters

Use a single dumbbell on the snatches and a pair for the thrusters.

♀ 35-lb. DBs   ♂ 50-lb. DBs

Post time to comments.

Compare to 210110.



Scaling:

Reduce the reps and/or loading to complete this workout in 12-15 minutes. Each set of snatches and thrusters should be completed in only 1-2 sets with minimal rest in between.

Intermediate Option:

3 rounds for time of:

20 burpees

21 dumbbell snatches

12 dumbbell thrusters

Use a single dumbbell on the snatches and a pair for the thrusters.

♀ 20-lb. DBs   ♂ 35-lb. DBs

Beginner Option:

3 rounds for time of:

10 burpees

12 dumbbell snatches

9 dumbbell thrusters

Use a single dumbbell on the snatches and a pair for the thrusters.

♀ 10-lb. DBs   ♂ 20-lb. DBs

Sunday 221204

Power clean 3-3-3-3-3 reps

Post loads to comments.



Scaling:

Experienced lifters should try to go heavy, while newer athletes should focus on mechanics and worry less about adding weight.

Saturday 221203

30 strict deficit handstand push-ups for time

Post time to comments.



Scaling:

If you are unable to perform strict handstand push-ups to a deficit, review the 10 push-up milestones and challenges outlined in “The Push-Up” and modify the movement.

Intermediate Option:

30 strict handstand push-ups for time

Beginner Option:

30 honest push-ups for time

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