Friday 220722

Complete as many rounds as possible in 15 minutes of:

12 muscle-ups

36 kettlebell swings

♀ 24-kg KB ♂ 32-kg KB

Post rounds completed to comments.

Compare to 200724.



Scaling:

If you do not yet have a muscle-up, read "The Muscle-up" and practice the transition from the pull-up to the dip. During the workout, modify the movement to a pull and a push.

Intermediate Option:

 Complete as many rounds as possible in 15 minutes of:

7 muscle-ups

36 kettlebell swings

♀ 20-kg KB ♂ 24-kg KB

Beginner Option:

Complete as many rounds as possible in 15 minutes of:

12 ring rows + 12 jumping dips

21 kettlebell swings

♀ 12-kg KB 16-kg KB

Wednesday 220622

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

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Compare to 220303.



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.

Monday 220620

Complete as many rounds as possible in 30 minutes of:

1,000-m bike

3 weighted pull-ups, ♀35 lb/♂45 lb

5 strict pull-ups

7 kipping pull-ups

Post rounds completed to comments.



Scaling:

The biking in this longer AMRAP will not interfere with your ability to pull, so ride hard. The pull-up complex should be completed unbroken for the first several rounds, so reduce the loading and reps if that is not feasible. For the weighted pull-ups, use a dumbbell between your ankles that you can jettison while staying on the bar for the remaining reps.

Intermediate Option:

Complete as many rounds as possible in 30 minutes of:

1,000-m bike

2 weighted pull-ups, ♀20 lb/♂30 lb

4 strict pull-ups

6 kipping pull-ups

Beginner Option:

Complete as many rounds as possible in 30 minutes of:

1,000-m bike

10 banded or jumping pull-ups

Sunday 220619

4 rounds for time of:

15 jerks at ¾ body weight

50 squats

Post time to comments.



Scaling:

Beginner-level athletes should choose a weight they can push jerk with solid mechanics rather than focusing on the percentage of their body weight.

Intermediate Option:

4 rounds for time of:

15 push jerks

50 squats

♀ 95 lb ♂ 135 lb

Beginner Option:

3 rounds for time of:

10 push jerks

25 squats

♀ 22 lb ♂ 35 lb

Saturday 220618

Eva Strong

With a partner, 5 rounds for time of:

24 double-unders (each)

19 toes-to-bars (total)

2 clean and jerks (total)

400-m run (together)

♀ 135 lb  ♂ 205 lb

Post time to comments.



Scaling:

If you don’t have a partner, reduce the toes-to-bar reps to 10 and perform only 1 clean and jerk per round. Newer athletes should reduce the loading and modify the toes-to-bars.

Intermediate Option:

 With a partner, 5 rounds for time of:

24 double-unders (each)

19 toes-to-bars (total)

2 clean and jerks (total)

400-m run (together)

♀ 105 lb  ♂ 155 lb

Beginner Option:

With a partner, 4 rounds for time of:

24 single-unders (each)

19 hanging knee-raises (total)

2 clean and jerks (total)

400-m run (together)

♀ 65 lb  ♂ 95 lb

Thursday 220616

On a Concept2 rower:

Pull a sub-1:25/500-m pace for as long as possible

Rest 3 minutes

Pull a sub-1:30/500-m pace for as long as possible

Rest 3 minutes

Pull a sub-1:35/500-m pace for as long as possible

Rest 3 minutes

Pull a sub-1:30/500-m pace for as long as possible

Rest 3 minutes

Pull a sub-1:25/500-m pace for as long as possible

Post time maintained at each pace to comments. Scale split times as needed.
Compare to 160613.



Scaling:

Approach these intervals as max efforts. Choose a beginning pace on the rower that you are able to maintain for a minimum of 10 seconds.

Intermediate Option:

On the Concept2 rower:

Pull a sub-1:35/500-m pace for as long as possible

Rest 3 minutes

Pull a sub-1:40/500-m pace for as long as possible

Rest 3 minutes

Pull a sub-1:45/500-m pace for as long as possible

Rest 3 minutes

Pull a sub-1:40/500-m pace for as long as possible

Rest 3 minutes

Pull a sub-1:35/500-m pace for as long as possible

Beginner Option:

On the C2 rower:

Pull a sub-1:55/500-m pace for as long as possible

Rest 3 minutes

Pull a sub-2:00/500-m pace for as long as possible

Rest 3 minutes

Pull a sub-2:05/500-m pace for as long as possible

Rest 3 minutes

Pull a sub-2:00/500-m pace for as long as possible

Wednesday 220615

3 rounds for time of:

400-m run

15 sumo deadlift high pulls

15 thrusters

♀ 65 lb ♂ 95 lb

Post time to comments.



Scaling:

Choose a weight on the barbell that allows you to hold on for big sets with minimal rest. Intermediate athletes should be able to complete this workout as prescribed.

Beginner Option:

3 rounds for time of:

200-m run

10 sumo deadlift high pulls

10 thrusters

♀ 35 lb ♂ 45 lb

Tuesday 220614

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

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Compare to 200508.



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.

Sunday 220612

50-40-30-20-10 reps for time of:

GHD sit-ups

Dumbbell deadlifts

♀ 35-lb DBs ♂ 50-lb DBs

Post time to comments.



Scaling:

This workout will tax your midline. If you are new to the GHD, reduce the reps.

Intermediate Option:

40-30-20-10 reps for time of:

GHD sit-ups

Dumbbell deadlifts

♀ 35-lb DBs ♂ 50-lb DBs

Beginner Option:

40-30-20-10 reps for time of:

Sit-ups

Dumbbell deadlifts

♀ 10-lb DBs ♂ 20-lb DBs

Saturday 220611

Hang squat snatch 3-3-3-3-3-3-3 reps

Post loads to comments.

Compare to 210707.



Scaling:

Experienced athletes should attempt to hang squat snatch as heavy as possible for each set. Newer athletes should focus on the mechanics of the pull under with a light weight and consider adding in a strength piece.

Beginner Option:

Hang squat snatch 3-3-3-3-3-3-3 reps with a PVC pipe

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