Sunday 221009

For time:

Run 1,600 meters

Rest 3 minutes

Run 1,200 meters

Rest 2 minutes

Run 800 meters

Rest 1 minute

Run 400 meters

Post times to comments.

Compare to 210605.



Scaling:

Today we have four run efforts, each for time. Experienced athletes should consider their mile PR time and shoot to pace that first mile run at about 90% effort. Increase your pace slightly as the distances get shorter. Deconditioned athletes should reduce the overall volume.

Beginner Option:

For time:

Jog 1,200 meters

Rest 3 minutes

Jog 800 meters

Rest 2 minute

Jog 400 meters

Saturday 221008

Overhead squat 3-3-3-3-3 reps

Post loads to comments.

Compare to 220622.



Scaling:

Heavy overhead squats challenge your strength while demanding solid mechanics and good flexibility. Athletes at all skill levels should attempt overhead squat triples. Experienced athletes can go as heavy as possible, while newer athletes will use this workout as an opportunity to drill the movement, potentially increasing the reps for more practice.

Thursday 221006

Complete as many rounds as possible in 12 minutes of:

1 squat snatch

3 clean and jerks

30 double-unders

♀ 105 lb ♂ 155 lb

Post rounds completed to comments.

Compare to 201124.



Scaling:

Select a moderate load for the barbell, keeping in mind that the snatch will likely be the limiting factor. Avoid misses on the snatch and perform touch-and-go clean and jerks if you’re able. Modify the rope work so you can get back to the barbell in about a minute or less.

Intermediate Option:

Complete as many rounds as possible in 12 minutes of:

1 squat snatch

3 clean and jerks

30 double-unders

♀ 85 lb ♂ 125 lb

Beginner Option:

Complete as many rounds as possible in 12 minutes of:

1 squat snatch

3 clean and jerks

30 single-unders

♀ 45 lb ♂ 65 lb

Wednesday 221005

Complete as many rounds as possible in 30 minutes of:

500-m row

3 rounds of Strict Cindy

1 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 Cindy

1 round of Modified Cindy is 5 ring rows, 10 elevated push-ups, and 15 squats.

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

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

Complete as many rounds as possible in 12 minutes of:

7 muscle-ups

Bike 21 calories

Post 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 calories

Beginner Option:

Complete as many rounds as possible in 12 minutes of:

7 ring rows + 7 push-ups

Bike 21 calories

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

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

Cindy

Complete as many rounds as possible in 20 minutes of:

5 pull-ups

10 push-ups

15 squats

Post 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