Sunday 220417

3 rounds for time of:

50-m lunge in AFSAP

1 burpee per lunge step taken

Post time to comments.

Compare to 191225.



Scaling:

Athletes with longer lunge steps will be rewarded with fewer burpees after each round. Newer athletes can reduce the distance.

Beginner Option:

3 rounds for time of:

25-m lunge in AFSAP

1 burpee per lunge step taken

Saturday 220416

For time:

21 deadlifts

21-m handstand walk

15 deadlifts

15-m handstand walk

9 deadlifts

9-m handstand walk

♀ 155 lb ♂ 225 lb

Post time to comments.

Compare to 131015.



Scaling:

Reduce the weight on the deadlift. If you are unable to hold a handstand, modify the handstand walk and spend that portion practicing by putting weight on your hands — i.e., plank hold, bear crawl, wall walk, or hold a weight overhead.

Intermediate Option:

For time:

21 deadlifts

15-m handstand walk

15 deadlifts

9-m handstand walk

9 deadlifts

6-m handstand walk

♀ 155 lb ♂ 225 lb

Beginner Option:

For time:

21 deadlifts

21-m overhead plate carry, 10 lb

15 deadlifts

15-m overhead plate carry, 10 lb

9 deadlifts

9-m overhead plate carry, 10 lb

♀ 75 lb ♂ 115 lb

Friday 220415

Fight Gone Bad!

3 rounds for max reps of:

1 minute of wall-ball shots

1 minute of sumo deadlift high pulls

1 minute of box jumps

1 minute of push presses

1 minute of rowing (calories)

Rest 1 minute

♀ 14-lb ball to 9 ft, 55-lb SDHP and press, 20-in box

♂ 20-lb ball to 10 ft, 75-lb SDHP and press, 20-in box

Post total reps to comments.

Compare to 190421.



Scaling:

Most athletes should be able to stick with the interval pattern. Beginners should reduce the loading and height of the box. Intermediate athletes can complete this as prescribed.

Beginner Option:
♀ 6-lb ball to 9 ft, 35-lb SDHP and press, 12-in box

♂ 10-lb ball to 10 ft, 45-lb SDHP and press, 15-in box

Wednesday 220413

For time:

15-12-9 strict handstand push-ups

Then, 15-12-9 strict ring dips

Then, 15-12-9 push-ups

*Complete 21 sit-ups after each set

Post time to comments.



Scaling:

Similar to the Hero workout JT, this one will test your pushing stamina. This version, however, incorporates a break from pushing, with a set of sit-ups after each round. Modify the movements to complete each set in 5 sets or less.

Intermediate Option:

For time:

12-9-6 strict handstand push-ups

12-9-6 strict ring dips

15-12-9 push-ups

*Complete 21 sit-ups after each set

Beginner Option:

For time:

15-12-9 dumbbell shoulder press

15-12-9 jumping ring dips

15-12-9 assisted push-ups

*Complete 21 sit-ups after each set

♀ 10-lb DB ♂ 15-lb DB

Tuesday 220412

Front squat 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 130117.



Scaling:

Most athletes can perform this workout as prescribed. Experienced athletes can go as heavy as possible, while newer athletes can use this workout as an opportunity to drill the movement.

Beginner Option:

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

Monday 220411

Eva

5 rounds for time of:

Run 800 meters

30 kettlebell swings

30 pull-ups

♀ 24-kg KB ♂32-kg KB

Post time to comments.

Compare to 181201.



Scaling:

This classic benchmark is a long workout with significant volume. Reduce the volume or go lighter, but expect to need multiple sets to complete each 30-rep segment.

Intermediate Option:

4 rounds for time of:

Run 800 meters

30 kettlebell swings

30 pull-ups

♀ 16-kg KB ♂24-kg KB

Beginner Option:

3 rounds for time of:

Jog 400 meters

20 kettlebell swings

20 pull-ups

♀ 12-kg KB ♂16-kg KB

Saturday 220409

Deadlift 3-3-3-3-3-3-3 reps

Post loads to comments.

Compare to 210812.



Scaling:

Most athletes can perform this workout as prescribed. Newer athletes should focus on maintaining sound mechanics rather than trying for max loads.

Friday 220408

3 rounds for time of:

Row 500 meters

21 burpees

Run 400 meters

Rest 3 minutes

Post total time to comments.

Compare to 220110 (similar).



Scaling:

Recall your effort from a few months ago. Although the rounds are the same, today we have built-in rest. Go hard, note your time after round one, and try to hold your pace.

Beginner Option:

3 rounds for time of:

Row 350 meters

12 burpees

Run 200 meters

Rest 3 minutes

Thursday 220407

Amanda

9-7-5 reps for time of:

Muscle-ups

Squat snatches

♀ 95 lb ♂  135 lb

Post time to comments.

Compare to 170330.



Scaling:

This benchmark workout involves two high-skill movements. Reduce the load and modify the muscle-ups to complete the workout in 12 minutes or less. Elite athletes should shoot for 5 minutes or less.

Intermediate Option:

9-7-5 reps for time of:

Muscle-ups

Squat snatches

♀ 75 lb ♂  115 lb

Beginner Option:

9-7-5 reps for time of:

Ring rows

Push-ups

Squat snatches

♀ 35 lb ♂  45 lb

Tuesday 220405

Split jerk 5-5-3-3-3-1-1-1-1 reps

Post loads to comments.

Compare to 210818.



Scaling:

Most athletes can attempt the split jerk sets. Experienced athletes can go as heavy as possible, while newer athletes can use this workout as an opportunity to drill the movement.