Friday 220527
Friday 220527
Back thruster 1-1-1-1-1-1-1 reps
Post loads to comments.
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 standard thruster from the front rack.Beginner Option:
Thruster 5-5-3-3-3-1-1-1 reps
Thursday 220526
Thursday 220526
For time:
Row 1,000 meters
Then, 5 rounds of:
20 back extensions
16 GHD sit-upsThen, row 1,000 meters
Post time to comments.
Compare to 160102.Scaling:
Beginner-level athletes can use the warm-up to allow for controlled exposure to the GHD machine, but choose AbMat sit-ups for the workout. Intermediate athletes can reduce the volume on the GHD.Intermediate Option:
For time:
Row 1,000 meters
Then, 4 rounds of:
20 back extensions
16 GHD sit-ups
Then, row 1,000 metersBeginner Option:
For time:
Row 500 meters
Then, 3 rounds of:
15 back extensions
6 GHD sit-ups, to parallel
10 sit-ups
Then, row 500 meters
Wednesday 220525
Wednesday 220525
Five 2.5-minute rounds of:
Run 400 meters
Max-rep overhead squats♀ 65 lb ♂ 95 lb
There is no rest between rounds.
Post total number of overhead squats completed each round to comments.Scaling:
If you cannot maintain sub 2-minute 400-m runs, shorten the distance for each round. Intermediate athletes can do this workout as prescribed.Beginner Option:
Three 2.5-minute rounds of:
Run 300 meters
Max-rep overhead squats
♀ 35 lb ♂ 45 lb
Monday 220523
Monday 220523
Complete as many rounds as possible in 12 minutes of:
3 weighted pull-ups
6 push-ups on dumbbells
9 dumbbell squats♀ 25-lb DBs, use one for pull-ups
♂ 35-lb DBs, use one for pull-upsPost rounds completed to comments.
Compare to 191105.Scaling:
Reduce the weight in order to complete each exercise with minimal rest or transition time.Intermediate Option:
Complete as many rounds as possible in 12 minutes of:
3 weighted pull-ups
6 push-ups on dumbbells
9 dumbbell squats♀ 15-lb DBs, use one for pull-ups
♂ 25-lb DBs, use one for pull-upsBeginner Option:
Complete as many rounds as possible in 12 minutes of:
3 ring rows
6 push-ups
9 dumbbell squats♀ 10-lb DBs
♂ 20-lb DBs
Sunday 220522
Sunday 220522
Semifinal Event 2
Make 3 attempts, for load, of:3 cleans + 2 front squats + 1 jerk
Post loads to comments.
Scaling:
This heavy day is a barbell complex. Newer athletes should spend time drilling the mechanics of each movement, start light, and slowly add weight as they become comfortable.
Saturday 220521
Saturday 220521
Semifinals Event 1
10 rounds for time of:1 legless 15-ft rope climb
Run 170 ftPost time to comments.
Compare to 140504 (similar).Scaling:
If you are unable to perform a legless rope climb, use the wrapping technique to complete this workout.Intermediate Option:
10 rounds for time of:
1 legless 15-ft rope climb
Run 170 ft*11-minute time cap.
Beginner Option:
7 rounds for time of:
1 rope climb, lying to standing
Run 170 ft
Thursday 220519
Thursday 220519
5 rounds for time of:
15 sumo deadlift high pulls
15 thrusters♀ 65 lb ♂ 95 lb
Post time to comments.
Compare to 070925.Scaling:
Today we have a pull and a push at light weight, high volume. Choose a weight on the barbell that allows you to move the weight quickly with solid mechanics.Beginner Option:
3 rounds for time of:
15 sumo deadlift high pulls
15 thrusters♀ 22 lb ♂ 35 lb
Wednesday 220518
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
Tuesday 220517
7 rounds for max distance of:
Bike 1 minute
Rest 1 minutePost 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
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-upsPost 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-upsBeginner Option:
For time:
Row 500 meters
15 dumbbell push-ups
Row 500 meters
15 dumbbell shoulder presses
Row 500 meters
15 dumbbell push presses