Friday 220610

Complete as many rounds as possible in 20 minutes of:

30-second handstand hold

30-second squat hold

30-second L-sit hold

30-second chin-over-bar hold

Post rounds completed to comments.

Compare to 131215.



Scaling:

Most athletes can maintain the structure of this workout. Choose static hold modifications that allow you to hold for 30 seconds straight. Rest as needed between movements and sets.

Intermediate Option:

Complete as many rounds as possible in 20 minutes of:

30-second handstand hold

30-second squat hold

30-second L-sit hold, knees bent

30-second chin-over-bar hold

Beginner Option:

Complete as many rounds as possible in 20 minutes of:

30-second plank hold

30-second squat hold

30-second hollow body hold

30-second dead hang hold

Wednesday 220608

Back squat 10-8-6-4-2 reps

Shoulder press 10-8-6-4-2 reps

Deadlift 10-8-6-4-2 reps

Post loads to comments.

Compare to 211018.



Scaling:

Ideally, each set will be as heavy as possible, but newer athletes should start light and add weight as they are comfortable. Experienced athletes can establish a goal weight for the final set of each movement. Work backward to help guide the load choice for the initial sets. Spend at least 10-15 minutes warming up to the working load for the first set. If at any point your mechanics begin to deteriorate, decrease the load.

Beginner Option:

Back squat 8-8-8 reps

Shoulder press 8-8-8 reps

Deadlift 8-8-8 reps

Tuesday 220607

5 rounds for time of:

60 double-unders

15 chest-to-bar pull-ups

Post time to comments.



Scaling:

If you’re unable to complete 60 double-unders in 1 minute or less, reduce the reps. Similarly, modify the pulling exercise or reduce the reps if you’re unable to complete 15 in 1 minute or less.

Intermediate Option:

5 rounds for time of:

60 double-unders

10 chest-to-bar pull-ups

Beginner Option:

3 rounds for time of:

60 single-unders

15 banded chest-to-bar pull-ups

Monday 220606

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

Push-ups

Single-leg squats

Post time to comments.



Scaling:

Read “The Lowly Push-Up Revisited,” and determine if you should modify the movement or reduce the reps.

Intermediate Option:

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

Push-ups

Single-leg squats

Beginner Option:

20-15-10 reps for time of:

Slow eccentric push-ups

Squats

Saturday 220604

For time:

Row 2,000 meters

21 cleans

15 thrusters

Row 1,000 meters

15 cleans

12 thrusters

Row 500 meters

9 cleans

9 thrusters

♀ 95 lb ♂ 135 lb

Post time to comments.

Compare to 190602.



Scaling:

Reduce the weight on the barbell in order to move through this workout with solid mechanics.

Beginner Option:

For time:

Row 1,000 meters

15 cleans

12 thrusters

Row 500 meters

12 cleans

9 thrusters

Row 250 meters

9 cleans

6 thrusters

♀ 35 lb ♂ 45 lb

Friday 220603

For time:

30 strict muscle-ups

Post time to comments.

Compare to 210924.



Scaling:

Reduce the difficulty so you can perform multiple reps unbroken when fresh but not necessarily attempt to string sets together for the entire workout. Ideally, complete all reps in 15 minutes or less. All athletes should choose modifications that work both pulling and pushing strength.

Intermediate Option:

Complete as many reps as possible in 15 minutes:

Strict muscle-ups

Beginner Option:

10 rounds for time:

3 ring rows

3 push-ups

Thursday 220602

3 rounds for time of:

30 dumbbell hang squat snatches

30 GHD sit-ups

♀ 25-lb DB ♂ 35-lb DB

Post time to comments.



Scaling:

This workout is demanding on your midline. Choose a weight on the hang squat snatches that allows you to keep your heels down in the overhead squat.

Intermediate Option:

3 rounds for time of:

30 dumbbell hang squat snatches

30 GHD sit-ups

♀ 20-lb DB ♂ 30-lb DB

Beginner Option:

3 rounds for time of:

16 dumbbell hang squat snatches

16 sit-ups

♀ 10-lb DB ♂ 15-lb DB

Tuesday 220531

Deadlift 5-5-3-3-3-1-1-1-1 reps

Post loads to comments.

Compare to 190912.



Scaling:

The descending rep scheme for this heavy day makes it appropriate for all skill levels. The early sets offer ample practice time with the deadlift before weight is added for the smaller sets.

Monday 220530

Hero workout of your choice.

Review the list of 203 heroes and honor one with an all-out effort.

Post choice of workout and result to comments.

Compare to 210531.

Scaling:

Most Hero workouts are meant to be extremely grueling, arduous, and mentally challenging. Many contain a very high volume of reps. Reduce the work to a level that is attainable yet still challenging.

Sunday 220529

5 rounds for time of:

Swim 200 meters

Rest 2 minutes

Post total time to comments.

Compare to 180331.



Scaling:

Try your best to find a pool and get in the water. If it takes you more than four minutes to swim 200 meters, reduce the distance. If you are unable to find a pool, try this interval with running, biking, rowing, SkiErg, etc.

Intermediate Option:

5 rounds for time of:

Swim 150 meters

Rest 2 minutes

Beginner Option:

5 rounds for time of:

Swim 100 meters

Rest 2 minutes