Thursday 220616

On a Concept2 rower:

Pull a sub-1:25/500-m pace for as long as possible

Rest 3 minutes

Pull a sub-1:30/500-m pace for as long as possible

Rest 3 minutes

Pull a sub-1:35/500-m pace for as long as possible

Rest 3 minutes

Pull a sub-1:30/500-m pace for as long as possible

Rest 3 minutes

Pull a sub-1:25/500-m pace for as long as possible

Post time maintained at each pace to comments. Scale split times as needed.
Compare to 160613.



Scaling:

Approach these intervals as max efforts. Choose a beginning pace on the rower that you are able to maintain for a minimum of 10 seconds.

Intermediate Option:

On the Concept2 rower:

Pull a sub-1:35/500-m pace for as long as possible

Rest 3 minutes

Pull a sub-1:40/500-m pace for as long as possible

Rest 3 minutes

Pull a sub-1:45/500-m pace for as long as possible

Rest 3 minutes

Pull a sub-1:40/500-m pace for as long as possible

Rest 3 minutes

Pull a sub-1:35/500-m pace for as long as possible

Beginner Option:

On the C2 rower:

Pull a sub-1:55/500-m pace for as long as possible

Rest 3 minutes

Pull a sub-2:00/500-m pace for as long as possible

Rest 3 minutes

Pull a sub-2:05/500-m pace for as long as possible

Rest 3 minutes

Pull a sub-2:00/500-m pace for as long as possible

Wednesday 220615

3 rounds for time of:

400-m run

15 sumo deadlift high pulls

15 thrusters

♀ 65 lb ♂ 95 lb

Post time to comments.



Scaling:

Choose a weight on the barbell that allows you to hold on for big sets with minimal rest. Intermediate athletes should be able to complete this workout as prescribed.

Beginner Option:

3 rounds for time of:

200-m run

10 sumo deadlift high pulls

10 thrusters

♀ 35 lb ♂ 45 lb

Tuesday 220614

Front squat 5-5-5-5-5 reps

Post loads to comments.

Compare to 200508.



Scaling:

Ideally, each set will be as heavy as possible for 5 reps, but newer athletes should start light and slowly add weight as they are comfortable.

Sunday 220612

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

GHD sit-ups

Dumbbell deadlifts

♀ 35-lb DBs ♂ 50-lb DBs

Post time to comments.



Scaling:

This workout will tax your midline. If you are new to the GHD, reduce the reps.

Intermediate Option:

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

GHD sit-ups

Dumbbell deadlifts

♀ 35-lb DBs ♂ 50-lb DBs

Beginner Option:

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

Sit-ups

Dumbbell deadlifts

♀ 10-lb DBs ♂ 20-lb DBs

Saturday 220611

Hang squat snatch 3-3-3-3-3-3-3 reps

Post loads to comments.

Compare to 210707.



Scaling:

Experienced athletes should attempt to hang squat snatch as heavy as possible for each set. Newer athletes should focus on the mechanics of the pull under with a light weight and consider adding in a strength piece.

Beginner Option:

Hang squat snatch 3-3-3-3-3-3-3 reps with a PVC pipe

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

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