If a workout is graded as For Time, the goal is to perform the specified amount of work as soon as possible (AFAP).
The ranking "For Time" workouts is calculated as the cumulative amount of minutes and seconds (e.g. 08:15) on the clock when the last rep of the exercise is done.
Scaling:
This gymnastics triplet will challenge your pushing stamina. Choose 3 different pushing modifications that allow you to practice the skill and keep moving.
Intermediate Option:
15-12-9 reps for time of:
Handstand push-ups
Ring dips
Push-ups
Beginner Option:
15-12-9 reps for time of:
Piked handstand push-ups, feet on box
Ring dip negatives
Elevated push-ups
M30:
50 Air Squats
50 Sit Ups
100 Air Squats
50 Sit Ups
50 Air Squats
"Killmonger Minimal":
50 Dumbbell Goblet Squats (50/35)
50 Sit Ups
50 Dumbbell Goblet Squats (50/35)
50 Sit Ups
50 Dumbbell Goblet Squats (50/35)
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♀ 14-lb. ball to 9-ft. target
♂ 20-lb. ball to 10-ft. target
Post time to comments.
Compare to 170913.
Scaling:
Beginning athletes can use the warm-up time to allow for controlled exposure to the GHD machine, but choose AbMat sit-ups for the workout portion. Intermediate athletes can do this workout as prescribed.
Beginner Option:
20-15-10 reps for time of:
AbMat sit-ups
Hanging knee raises
Wall-ball shots
Scaling:
This is a light couplet. Choose weights that allow you to hang on for bigger sets. Newer athletes should consider reducing the overall volume. Intermediate athletes can do this workout as prescribed.
Beginner Option:
15-12-9-6-3 reps for time of:
Sumo deadlift high pulls
Push jerks
Masters
3 Rounds
75’ Handstand Walk
12 Power Snatches (135/95)
-Rest 5 Minutes-
3 Rounds
75’ Handstand Walk
12 Power Clean and Jerks (135/95)
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Aerobic Capacity
3 Sets
400m mod/fast
-90sec rest-
800m mod/fast
-90sec rest-
200m mod/fast
200m walk
200m recovery jog
-Rest 15sec b/t sets-
SCORING:
Your score is your total workout time including rest.
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M30
4 rounds:
20 Alternating Leg V-Ups
20 Jumping Air Squats
30 Stepback Lunges
*BACKPACK OPTION:
4 Rounds:
20 Backpack Sit Ups
20 Backpack Back Squats
30 Backpack Stepback Lunges
*All with a 20#/14 Backpack or Vest
"Put Your Hands In The Air Minimal"
4 rounds:
20 Alternating Leg V-Ups
20 Single Dumbbell Thrusters (10 each arm - 50/35)
30 Single Dumbbell Stepback Lunges (50/35) (edited)
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