Sunday 220327

2022 Individual Quarterfinal Workout 3

For time:

8 wall-ball shots

    4 shuttle runs

    1 rope climb

16 wall-ball shots

    8 shuttle runs

    2 rope climbs

24 wall-ball shots

    12 shuttle runs

    3 rope climbs

32 wall-ball shots

    16 shuttle runs

    4 rope climbs

24 wall-ball shots

   12 shuttle runs

    3 rope climbs

16 wall-ball shots

    8 shuttle runs

    2 rope climbs

8 wall-ball shots

    4 shuttle runs

    1 rope climb

Time cap: 25 minutes

♀ 14-lb medicine ball, 10-ft target, 50-ft shuttle (25 out, 25 back), 15-ft rope

 ♂ 20-lb medicine ball, 10-ft target, 50-ft shuttle (25 out, 25 back), 15-ft rope



Scaling:

Intermediate athletes can complete this workout as prescribed and just stop at the 25-minute cap. Choose a medicine ball that allows you to complete the large middle rounds in no more than 3 sets. Consider reducing the number of shuttle runs.

Beginner Option:

 6-lb medicine ball, 9-ft target, 25-ft shuttle (out and back counts as 2), lying to standing rope climbs

 10-lb medicine ball, 9-ft target, 25-ft shuttle (out and back counts as 2), lying to standing rope climbs

Saturday 220326

Shoulder press 10-10-10-10-10 reps

Post loads to comments.

Compare to 200423.



Scaling:

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

Thursday 220324

Complete as many rounds as possible in 7 minutes of:

10 squat cleans

20 sit-ups

♀ 65 lb ♂ 95 lb

Post rounds completed to comments.

Compare to 100506.



Scaling:

This couplet is light and short. Choose a weight for the squat clean that allows you to complete the reps in 1-2 sets each round.

Beginner Option:

Complete as many rounds as possible in 7 minutes of:

10 squat cleans

20 sit-ups

♀ 22 lb ♂ 35 lb

Wednesday 220323

Complete as many rounds as possible in 20 minutes of:

5 strict chest-to-bar pull-ups

10 ring push-ups

20 box step-ups

♀ 24-in box ♂ 30-in box

Post rounds completed to comments.

Compare to 200720.



Scaling:

Consider the benchmark Cindy and choose modifications that are more challenging than your last performance.

Intermediate Option:

 Complete as many rounds as possible in 20 minutes of:

5 strict pull-ups

7 ring push-ups

20 box step-ups

♀ 24-in box ♂ 30-in box

Beginner Option:

Complete as many rounds as possible in 20 minutes of:

5 assisted pull-ups

10 assisted push-ups

20 box step-ups

♀ 16-in box ♂ 20-in box

Tuesday 220322

5 rounds for time of:

15 barbell lunges

75 double-unders

♀ 95 lb ♂ 135 lb

Post time to comments.



Scaling:

Reduce the load on the lunges. If you are not proficient on the double-unders, reduce the reps or work on double-unders for 2:00 each round.

Intermediate Option:

5 rounds for time of:

15 barbell lunges

50 double-unders

♀ 65 lb ♂ 95 lb

Beginner Option:

4 rounds for time of:

15 lunges

50 single-unders

Saturday 220319

Five 3-minute rounds of:

10 push presses

Max-rep weighted strict pull-ups

Rest 2 minutes between rounds. Each round, decrease weight on the pull-ups.

♀ push press 105 lb, pull-up 25-20-15-10-5 lb

♂ push press 155 lb, pull-up 35-30-25-20-15 lb

Post reps completed each round to comments.



Scaling:

Reduce the weight on both exercises. Choose a weight you can use to complete at least 5 push presses when fresh. If you do not yet have a strict pull-up, use a band for assistance or perform ring rows.

Intermediate Option:

 Five 3-minute rounds of:

10 push presses

Max-rep weighted strict pull-ups

Rest 2 minutes between rounds. Each round, decrease weight on the pull-ups.

♀ push press 95 lb, pull-up 20-15-10-5-5 lb

♂ push press 135 lb, pull-up 30-25-20-15-10 lb

Beginner Option:

Three 3-minute rounds of:

10 push presses

Max-rep assisted pull-ups

Rest 2 minutes between rounds.

♀ barbell-75 lb.

♂ barbell-55 lb.

Sunday 220320

Back squat 1-1-1-1-1-1-1 reps

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Compare to 181021.



Scaling:

Pick loads that allow you to attempt to set a PR in the later sets. If you are not comfortable performing very heavy back squats, add a few reps to each set and drill your mechanics, but try to expose yourself to a load that is relatively heavy for you.

Beginner Option:

Back squat 3-3-3-2-2-1-1-1 reps

Friday 220318

Complete as many rounds as possible in 15 minutes of:

10 wall-ball shots

10 toes-to-bars

10 box jumps

♀ 14-lb ball, 20-in box

♂ 20-lb ball, 24-in box

Post rounds completed to comments.

Compare to 110926.



Scaling:

Choose modifications that allow you to complete each set with minimal rest. Intermediate athletes can do this workout as prescribed, while deconditioned athletes should limit the number of rounds.

Beginner Option:

4 rounds for time of:

10 wall-ball shots

10 hanging knee raises

10 box jumps

♀ 6-lb ball, 12-in box

♂ 10-lb ball, 20-in box

Wednesday 220316

Hang squat clean 3-3-3-3-3-3-3 reps

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Compare to 210719.



Scaling:

The hang squat clean is a good opportunity to practice full hip and leg extension, and speed under the bar. 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.

Tuesday 220315

Complete as many reps as possible in 21 minutes of:

Run 400/200/100 meters

Max-rep strict pull-ups

Each time you break a set of pull-ups, complete a run. From 0:00-7:00 run 400, from 7:00-14:00 run 200, and from 14:00-21:00 run 100.

Post number of strict pull-ups completed each round to comments.
Compare to 210102.



Scaling:

Choose a pulling exercise that is challenging but allows you to complete at least 10 reps unbroken in the early rounds. If at any point you cannot complete 3 reps unbroken, switch to an easier form of pull-up.

Beginner Option:

Complete as many reps as possible in 14 minutes of:

Jog 200 meters

10 ring rows