Thursday 220908

42-30-18 reps for time of:

Row calories

Dumbbell box step-ups

♀ Two 20-lb DBs, 20-in box

♂ Two 35-lb DBs, 20-in box

Post time to comments.



Scaling:

Reduce the load and height of the box in order to keep this one under 12 minutes. Intermediate athletes can do this workout as prescribed.

Beginner Option:

30-18-12 reps for time of:

Row calories

Dumbbell box step-ups

♀ 2 10-lb DBs, 12-in box

♂ 2 55-lb DBs, 12-in box

Wednesday 220907

Chest-to-bar pull-up ladder

Rest 5 minutes

1/2 bodyweight overhead squat ladder

For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.

Post number of minutes completed for each exercise to comments.

Compare to 141223.



Scaling:

If you do not yet have a pull-up, choose a modification for the ladder that allows you to complete at least 10 minutes. Similarly, reduce the load on the OHS so that you can make it through 10 minutes or more.

Intermediate Option:

Pull-up ladder

Rest 5 minutes

1/2 bodyweight overhead squat ladder

Beginner Option:
Ring row ladder
Rest 5 minutes
Empty barbell overhead squat ladder

Tuesday 220906

Michael

3 rounds for time of:

Run 800 meters

50 back extensions

50 sit-ups

Post time to comments.

Compare to 210404.



Scaling:

This Hero workout contains a high volume of each exercise, broken into large sets. Newer athletes should consider decreasing the reps of each movement.

Intermediate Option:

3 rounds for time of:

Run 800 meters

35 back extensions

35 sit-ups

Beginner Option:

3 rounds for time of:

Jog 400 meters

25 PVC pipe good mornings

25 AbMat sit-ups

Sunday 220904

Front squat 5-5-5-5-5 reps

Post loads to comments.

Compare to 220614



Scaling:

Ideally, each set will be as heavy as possible for 5 reps, but newer athletes should start light and slowly add weight as they are comfortable.

Saturday 220903

Complete as many rounds as possible in 15 minutes of:

4 bar muscle-ups

6 dumbbell Turkish get-ups

8 ring push-ups

♀ 30-lb TGU ♂ 45-lb TGU

Post rounds completed to comments.

Compare to 161108.



Scaling:

Modify the bar muscle-up and reduce the weight so you’re able to work through the reps with minimal rest.

Intermediate Option:

Complete as many rounds as possible in 15 minutes of:

3 bar muscle-ups

6 dumbbell Turkish get-ups

8 ring push-ups

♀ 20-lb TGU ♂ 30-lb TGU

Beginner Option:

Complete as many rounds as possible in 15 minutes of:

4 jumping bar muscle-ups

6 dumbbell Turkish get-ups

8 push-ups

♀ 10-lb TGU ♂ 15-lb TGU

Friday 220902

9-6-3 reps for time of:

Snatches

Burpee box jump-overs

♀ 30-in box, 135 lb

♂ 30-in box, 185 lb

Post time to comments.

Compare to 210411.



Scaling:

This workout contains difficult movements at a low enough volume that they should be performed at a sprint pace. The snatch load should be heavy enough that tap-and-go is not sustainable, but light enough that long breaks between reps can be avoided.

Intermediate Option:

9-6-3 reps for time of:

Snatches

Burpee box jump-overs

♀ 24-in box, 115 lb

♂ 30-in box, 155 lb

Beginner Option:

9-6-3 reps for time of:

Snatches

Burpee box step-overs

♀ 15-in box, 55 lb

♂ 20-in box, 75 lb

Wednesday 220831

Deadlift 5-5-5-5-5 reps

Post loads to comments.

Compare to 220227.



Scaling:

Ideally, each set will be as heavy as possible for 5 reps, but newer athletes should start light and add weight as they are comfortable.

Tuesday 220830

2 rounds for time of:

Run 1 mile

50 burpees

For each rep, jump and touch a target 12 inches above your reach.

Post time to comments.



Scaling:

If you are unable to complete a mile run in 10 minutes or less, shorten the distance. Intermediate athletes can do this workout as prescribed, with a 30-minute time cap.

Beginner Option:

2 rounds for time of:

Run 800 m

25 burpees

For each rep, jump and touch a target 6 inches above your reach.

Monday 220829

Elizabeth (squat)

21-15-9 reps for time of:

Squat cleans

Ring dips

♀ 95 lb ♂ 135 lb

Post time to comments.

Compare to 210506.



Scaling:

Elizabeth is a classic benchmark that should be completed relatively quickly. Go lighter on the cleans and modify the ring dips so you can complete the work in less than 10 minutes.

Intermediate Option:

15-12-9 reps for time of:

Squat cleans

Ring dips

♀ 75 lb ♂ 115 lb

Beginner Option:

15-12-9 reps for time of:

Squat cleans

Push-ups

♀ 55 lb ♂ 75 lb

Saturday 220827

Complete as many rounds as possible in 20 minutes of:

50-yard swim

20 push-ups

30 squats

Post rounds completed to comments.



Scaling:

Paired with two bodyweight movements, this swim workout can be completed anywhere. If needed, reduce the reps of the push-ups and squats so you can keep moving throughout the 20 minutes.

Beginner Option:

Complete as many rounds as possible in 20 minutes of:

25-yard swim

10 push-ups

15 squats