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

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.