Thursday 220922

DT

5 rounds for time of:

12 deadlifts

9 hang power cleans

6 push jerks

♀ 105 lb ♂ 155 lb

Post time to comments.

Compare to 150616.



Scaling:

The rep scheme and moderate loading in this Hero workout allow it to be completed quickly and with only short breaks. Intermediate athletes can reduce the load or try it as prescribed. Beginner-level athletes should reduce the load.

Beginner Option:

5 rounds for time of:

12 deadlifts

9 hang power cleans

6 push jerks

♀ 35 lb ♂ 45 lb

Tuesday 220920

Kelly

5 rounds for time of:

Run 400 meters

30 box jumps

30 wall-ball shots

♀ 20-in box, 14-lb ball

♂ 24-in box, 20-lb ball

Post time to comments.

Compare to 211001.



Scaling:

This benchmark workout is long and metabolically taxing. Choose distances, weights, heights and reps that keep you moving for 20-30 minutes.

Intermediate Option:

4 rounds for time of:

Run 400 meters

30 box jumps

30 wall-ball shots

♀ 20-in box, 14-lb ball

♂ 24-in box, 20-lb ball

Beginner Option:

3 rounds for time of:

Run 400 meters

20 box step-ups

30 squats

Monday 220919

For max reps at each station:

Tabata dumbbell shoulder presses

Tabata weighted jumping lunges

Tabata ring dips

Tabata weighted walking lunges

Tabata dumbbell push presses

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. There is no rest between stations.

♀ 25-lb DBs   ♂ 35-lb DBs

Post reps completed for each exercise to comments.

Compare to 180615.



Scaling:

Choose dumbbells that are light enough you can work without hitting failure for the first few intervals. Modify the movements to something that allows you to get a large set of reps in the early intervals.

Intermediate Option:

For max reps at each station:

Tabata dumbbell shoulder presses

Tabata jumping lunges

Tabata jumping ring dips

Tabata walking lunges

Tabata dumbbell push presses

♀ 15-lb DBs

♂ 25-lb DBs

Beginner Option:

For max reps at each station:

Tabata dumbbell shoulder presses

Tabata walking lunges

Tabata assisted ring dips

Tabata walking lunges

Tabata dumbbell push presses

♀ 10-lb DBs

♂ 15-lb DBs

Sunday 220918

6-5-4-3-2-1 reps for time of:

Strict muscle-ups

1.5x bodyweight front squats

Post time to comments.



Scaling:

This is a high-skill and heavy couplet. Beginner-level athletes can modify the muscle-up and reduce the load on the front squat.

Intermediate Option:

 6-5-4-3-2-1 reps for time of:

Strict muscle-ups

Bodyweight front squats

Beginner Option:

6-5-4-3-2-1 reps for time of:

Jumping pull-ups

Push-ups

Front squats, ♀55 lb  ♂ 75 lb

Friday 220916

Deadlift 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 210112.



Scaling:

Pick loads that allow you to attempt a PR in the later sets. If you are not comfortable performing very 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

Thursday 220915

For time:

21 squat snatches

42-cal row

15 squat snatches

30-cal row

9 squat snatches

18-cal row

♀65 lb  ♂ 95 lb

Post time to comments.



Scaling:

The weight on the barbell should be light enough that you are able to complete the sets of snatches in few sets and with little rest. Intermediate athletes can perform this workout as prescribed.

Beginner Option:

For time:

21-15-9

Squat snatches

Row calories

♀35 lb  ♂ 45 lb

Wednesday 220914

5 rounds for time of:

15 push jerks

12 chest-to-bar pull-ups

9 sumo deadlift high pulls

♀ 65 lb  ♂ 95 lb

Post time to comments.



Scaling:

Choose a weight on the barbell that is light enough to complete the sets unbroken in the beginning rounds. Modify the pull-up to complete the work with minimal rest.

Intermediate Option:

5 rounds for time of:

15 push jerks

9 chest-to-bar pull-ups

9 sumo deadlift high pulls

♀ 55 lb  ♂ 75 lb

Beginner Option:

3 rounds for time of:

15 push jerks

12 jumping chest-to-bar pull-ups

9 sumo deadlift high pulls

♀ 35 lb  ♂ 45 lb

Monday 220912

Five 2-minute rounds of:

10 burpees

200-m sprint

Max-rep burpees

Rest 3 minutes between rounds.

Post number of burpees completed after the sprint each round to comments.

Compare to 180819.



Scaling:

Reduce the reps so the first set of burpees and the run take no more than 90 seconds. Each round should be an all-out sprint. Intermediate athletes can do this workout as prescribed.

Beginner Option:

Four 2-minute rounds of:

5 burpees

200-m sprint

Max-rep burpees

Rest 3 minutes between rounds.

Sunday 220911

For time:

3-minute handstand hold

100 squats

50-meter handstand walk

100 squats

30 handstand push-ups

Perform the handstand hold against a wall (with only the feet touching) and accumulate a total of 3 minutes before moving on to the squats.

Post time to comments.

Compare to 211019.



Scaling:

If you are not highly proficient with handstands, modify each movement to a point that is manageable but challenging. Read How Long Can You Handstand It? for handstand tips and drills.

Intermediate Option:

For time:

2-minute handstand hold

100 squats

25-meter handstand walk

100 squats

20 handstand push-ups

Perform the handstand hold against a wall (with only the feet touching) and accumulate a total of 2 minutes before moving on to the squats.

Beginner Option:

For time:

2-minute inverted hold

50 squats

25-meter bear crawl

50 squats

30 knee push-ups

Perform the inverted hold with the hands on the ground and the feet or knees on a box and accumulate a total of 2 minutes before moving on to the squats.

Saturday 220910

Complete as many rounds as possible in 5 minutes of:

3 deadlifts

7 push presses

♀ 185-lb deadlift, 75-lb push press

♂ 275-lb deadlift, 115-lb push press

Post rounds completed to comments.

Compare to 210502.



Scaling:

This workout is moderately heavy and very fast. Pick loads that are challenging but still allow you to complete each set unbroken. If you are unsure of loading, go lighter and faster.

Intermediate Option:

Complete as many rounds as possible in 5 minutes of:

3 deadlifts

7 push presses

♀ 125-lb deadlift, 55-lb push press

♂ 185-lb deadlift, 85-lb push press

Beginner Option:

Complete as many rounds as possible in 5 minutes of:

3 deadlifts

7 push presses

♀ 75-lb deadlift, 35-lb push press

♂ 115-lb deadlift, 45-lb push press