Sunday 220501

Hang power snatch 3-3-3-3-3 reps

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Compare to 180325.



Scaling:

The hang power snatch is a great way to simplify the full squat snatch and practice just the second and third pulls of the lift. All skill levels can complete this workout as written.

Friday 220429

Manion

7 rounds for time of:

Run 400 meters

29 back squats

♀ 95 lb ♂ 135 lb

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Compare to 210429.



Scaling:

This Hero workout is long, with a high volume of running and squats. Reduce the reps and load to keep the workout under 40 minutes.

Intermediate Option:

5 rounds for time of:

Run 400 meters

29 back squats

♀ 75 lb ♂ 115 lb

Beginner Option:

4 rounds for time of:

Jog 400 meters

29 back squats

♀ 35 lb ♂ 45 lb

Thursday 220428

For time:

10 wall walks

30 box jumps

30 strict knees-to-elbows

30 box jumps

30 strict toes-to-bars

30 box jumps

10 wall walks

♀ 20 in ♂ 24 in

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Scaling:

If you are not proficient in the handstand, review the article “Handstands,” and practice the drills provided as well as the safety tips for bailing out. Reduce the range of motion on the wall walks to a distance you can comfortably support yourself in while inverted. For example, begin the movement in a plank with your feet touching the wall, walk your feet up the wall while keeping both hands on the ground, then walk your feet back to a plank.

Intermediate Option:

For time:

10 wall walks

30 box jumps

20 strict knees-to-elbows

30 box jumps

20 strict toes-to-bars

30 box jumps

10 wall walks

♀ 20 in ♂ 24 in

Beginner Option:

For time:

10 scaled wall walks

30 box jumps

30 hanging knee-raises

30 box jumps

30 hanging knee-raises

30 box jumps

10 scaled wall walks

♀ 12 in ♂ 18 in

Wednesday 220427

12-9-6 reps for time of:

Deadlifts

Bar muscle-ups

♀ 205 lb ♂ 315 lb

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Compare to 200207.



Scaling:

This couplet is meant to be heavy and high skill. Reduce the load and modify the muscle-up to keep this one under 10 minutes. Elite athletes will be closer to 5 minutes or less.

Intermediate Option:

12-9-6 reps of:

Deadlifts

9-6-3 reps of:

Bar muscle-ups

♀ 185 lb ♂ 265 lb

Beginner Option:

12-9-6 reps for time of:

Deadlifts

Assisted strict pull-ups

♀ 95 lb ♂ 135 lb

Monday 220425

Complete as many rounds as possible in 12 minutes of:

10 burpees

25 double-unders

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Compare to 130627.



Scaling:

If you’re new to the double-under, spend some time practicing during your warm-up. If you’re unable to string sets of double-unders together, perform single-unders for this workout so you can keep moving.

Beginner Option:

Complete as many rounds as possible in 7 minutes of:

7 burpees

25 single-unders

Sunday 220424

Overhead squat 5-5-3-3-3-1-1-1-1-1 reps

Then,

Row 2,000 m

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Scaling:

Most athletes should be able to do this workout as prescribed. Deconditioned athletes can row for total meters in 10 minutes.

Saturday 220423

2022 Age-Group Quarterfinal Workout 1

3 rounds for time of:

20 toes-to-bars

20 alternating dumbbell snatches

♀ 50-lb dumbbell ♂ 70-lb dumbbell

Scaling:

This workout is a sprint that top athletes will complete unbroken. Choose a dumbbell weight that is challenging but will not slow you down. Scale the toes-to-bars to something that can be completed in a single set in the first round but may need to be broken up in later rounds.

Intermediate Option:

3 rounds for time of:

20 toes-to-bars

20 alternating dumbbell snatches

♀ 35-lb dumbbell   ♂ 50-lb dumbbell

Beginner Option:

3 rounds for time of:

20 hanging knee-raises

20 alternating dumbbell snatches

♀ 15-lb dumbbell   ♂ 25-lb dumbbell

Thursday 220421

4 rounds for time of:

30 single-leg squats

15 sumo deadlift high pulls

♀ 75 lb  ♂ 115 lb

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Scaling:

Watch “Pistol Variations” and practice proper technique in the single-leg squats. If you are unable to perform single-leg squats with your heel on the ground throughout the rep, modify the movement to a box, as seen in the video. Reduce the load on the SDHP.

Intermediate Option:

4 rounds for time of:

20 single-leg squats

15 sumo deadlift high pulls

♀ 75 lb  ♂ 115 lb

Beginner Option:

3 rounds for time of:

30 squats

15 sumo deadlift high pulls

♀ 26 lb KB ♂ 35 lb KB

Wednesday 220420

Bench press 5-5-3-3-3-1-1-1-1-1 reps

Then,

Run 1 mile

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Compare to 020827.



Scaling:

Most athletes should be able to do this workout as prescribed. Deconditioned athletes can walk or jog a mile.

Beginner Option:

Bench press 5-5-3-3-3-1-1-1-1-1 reps

Then,

Jog 1 mile

Tuesday 220419

Tommy V

For time:

21 thrusters

12 rope climbs, 15 ft

15 thrusters

9 rope climbs,15 ft

9 thrusters

6 rope climbs, 15 ft

♂ 75 lb  ♀ 115 lb

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Compare to 160426.



Scaling:

This hero workout is a classic couplet of thrusters and a pull exercise. Beginner-level athletes should look back to their performance from a few months ago, on 220206, and choose a weight on the thruster that is slightly heavier. Reduce the reps or modify the pull exercise for the rope climb.

Intermediate Option:

For time:

21 thrusters

9 rope climbs, 15 ft

15 thrusters

6 rope climbs,15 ft

9 thrusters

3 rope climbs, 15 ft

♂ 75 lb  ♀ 115 lb

Beginner Option:

For time:

21 thrusters

12 rope climbs, lying to standing

15 thrusters

9 rope climbs, lying to standing

9 thrusters

6 rope climbs, lying to standing

♂ 45 lb  ♀ 65 lb