Thursday 220421

4 rounds for time of:

30 single-leg squats

15 sumo deadlift high pulls

♀ 75 lb  ♂ 115 lb

Post time to comments.



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

Post bench press loads and run time to comments.

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

Post time to comments.

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

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.