Wednesday 220518

Push jerk 3-3-3-3-3 reps

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Compare to 210520.



Scaling:

Newer athletes may benefit from practicing progressions to understand the timing of the movement. For more instruction, review “The Power of Progression, Part 1: Push Jerk.” Ideally, each set will be as heavy as possible for 3 reps, but newer athletes should start light and slowly add weight as they are comfortable.

Beginner Option:

10 minutes of push jerk progression practice.

Push press 3-3-3-1-1

Tuesday 220517

7 rounds for max distance of:

Bike 1 minute

Rest 1 minute

Post bike type and total distance to comments.



Scaling:

These bike intervals include a 1-to-1 work-rest ratio. Push the intensity for each minute of work. Deconditioned athletes can reduce the number of rounds.

Beginner Option:

5 rounds for max distance of:
Bike 1 minute
Rest 1 minute

Sunday 220515

For time:

Row 500 meters

20 parallette handstand push-ups

Row 500 meters

20 strict handstand push-ups

Row 500 meters

20 kipping handstand push-ups

Post time to comments.

Compare to 201205.



Scaling:

Modify the pushing movements to something challenging that decreases in difficulty each round. Athletes of all levels should first develop strength in a strict handstand push-up before performing a kipping handstand push-up.

Intermediate Option:

For time:

Row 500 meters

15 parallette handstand push-ups

Row 500 meters

15 strict handstand push-ups

Row 500 meters

15 kipping handstand push-ups

Beginner Option:

For time:

Row 500 meters

15 dumbbell push-ups

Row 500 meters

15 dumbbell shoulder presses

Row 500 meters

15 dumbbell push presses

Saturday 220514

5 rounds for time of:

20 wall-ball shots

10 med-ball weighted pull-ups

♀ 14-lb ball to 11-ft target, same ball for pull-ups

♂ 20-lb ball to 12-ft target, same ball for pull-ups

Post time to comments.



Scaling:

Today’s wall-ball shots are thrown to a higher target than usual. If the front squat portion of your wall balls starts to deteriorate, reduce the weight of the medicine ball.

Intermediate Option:

5 rounds for time of:

20 wall-ball shots

10 med-ball weighted pull-ups

♀ 10-lb ball to 11-ft target, same ball for pull-ups

♂ 16-lb ball to 12-ft target, same ball for pull-ups

Beginner Option:

3 rounds for time of:

15 wall-ball shots

7 assisted pull-ups

♀ 6-lb ball to 9-ft target

♂ 10-lb ball to 10-ft target

Friday 220513

Complete as many rounds as possible in 45 minutes of:

Run 800 meters

10 deadlifts

Run 800 meters

50 sit-ups

♀ 215 lb   ♂ 315 lb

Post rounds completed to comments.

Compare to 170624.



Scaling:

This workout requires steady output and pacing. Find a load for the deadlift that is challenging but not so heavy that you’re unable to maintain the points of performance.

Intermediate Option:

Complete as many rounds as possible in 45 minutes of:

Run 800 meters

10 deadlifts

Run 800 meters

50 sit-ups

♀ 175 lb   ♂ 255 lb

Beginner Option:

Complete as many rounds as possible in 30 minutes of:

Run 400 meters

10 deadlifts

Run 400 meters

30 sit-ups

♀ 95 lb   ♂ 135 lb

Wednesday 220511

Complete as many rounds as possible in 12 minutes of:

1 L-sit rope climb

3 overhead squats

1 L-sit rope climb

6 overhead squats

1 L-sit rope climb

9 overhead squats

1 L-sit rope climb

12 overhead squats

Etc. adding 3 reps to the OHS each round.

Climb to 15 ft, starting from seated.

♀ 75 lb   ♂ 115 lb

Post rounds completed to comments.



Scaling:

If you are unable to complete an L-sit rope climb, modify the movement and challenge yourself in a pulling exercise.

Intermediate Option:

Complete as many rounds as possible in 12 minutes of:

1 Legless rope climb

3 overhead squats

1 Legless rope climb

6 overhead squats

1 Legless rope climb

9 overhead squats

1 Legless rope climb

12 overhead squats

Etc. adding 3 reps to the OHS each round.

Climb to 15 ft, starting from seated.

♀ 75 lb   ♂ 115 lb

Beginner Option:

Complete as many rounds as possible in 12 minutes of:

1 Rope climb, lying to standing + 1 pull with feet wrapped

3 overhead squats

1Rope climb, lying to standing + 1 pull with feet wrapped

6 overhead squats

1 Rope climb, lying to standing + 1 pull with feet wrapped

9 overhead squats

1 Rope climb, lying to standing + 1 pull with feet wrapped

12 overhead squats

Etc. adding 3 reps to the OHS each round.

♀ 22  lb   ♂ 35 lb

Tuesday 220510

Snatch 3-3-3-3-3 reps

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Compare to 170419.



Scaling:

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

Monday 220509

Helen

3 rounds for time of:

Run 400 meters

21 kettlebell swings

12 pull-ups

♀ 16-kg KB ♂ 24-kg KB

Post time to comments.

Compare 210726.



Scaling:

This benchmark workout is an all-out sprint. The swings and pull-ups should be easy enough that you are still able to push the pace on the runs. Intermediate athletes can complete this as prescribed.

Beginner Option:

3 rounds for time of:

Run 200 meters

15 kettlebell swings

9 jumping pull-ups

Saturday 220507

Hope for Refugees

3 rounds of:

Shuttle runs, 8 m

Dumbbell snatches

Bike for calories

Dumbbell box step-ups

Strict burpees

This workout has the same format as Fight Gone Bad, working at each station for one minute then rotating. After completing all 5 stations, rest for 1 minute before starting the next round. One point is given for each rep, calorie biked, or shuttle-run length.

♀ 35-lb DB, 20-in box

♂ 50-lb DB, 24-in box

Use a single dumbbell for the snatches and step-ups. For the strict burpee, perform an honest push-up followed by an enthusiastic vertical jump.



Scaling:

Most athletes will be able to maintain the structure of this workout. Reduce the weight of the dumbbell for the snatch and the step-up.

Intermediate Option:

3 rounds of:

Shuttle runs, 8 m

Dumbbell snatches

Bike for calories

Dumbbell box step-ups

Strict burpees

♀ 25-lb DB

♂ 35-lb DB

Beginner Option:

3 rounds of:

Shuttle runs, 8 m

Dumbbell snatches

Bike for calories

Box step-ups

Burpees

♀ 15-lb DB

♂ 20-lb DB

Friday 220506

Clean and jerk 3-3-3-3-3 reps

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Compare to 210714.



Scaling:

Few athletes will need to scale this lifting day. Experienced athletes can go as heavy as possible, while newer athletes can use this workout as an opportunity to drill the movements. Both the clean and the jerk are technical lifts that should be practiced in the warm-up.