For Time

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.

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Thursday 200409

10 rounds for time of:

30 seconds of L-sit, unbroken

10 box jumps

♀ 30-in. box ♂ 36-in. box

Share your at-home modifications and times in comments.

Friday 200403

5 rounds for time of:

400-m run

15 ring rows

Share your at-home modifications and times in comments.

Monday 200330

21-15-9 reps, slowly, of:

Chest-to-wall handstand push-ups

Hip-back extensions

Strict knees-to-elbows

Thursday 200402

21-18-15-12-9-6-3 reps for time of:

Triple-unders

GHD sit-ups

Deadlifts

♀ 125-lb. deadlifts

♂ 185-lb. deadlifts

Share your at-home modifications and times in comments. | Compare to 160427.

Sunday 200329

3 rounds for time of:

Row 250 meters

21 dumbbell thrusters

12 chest-to-bar pull-ups

♀ 20-lb. DBs  ♂ 30-lb. DBs

Helen

Helen

3 rounds for time of:

Run 400 meters

21 kettlebell swings

12 pull-ups

♀ 16-kg KB  ♂ 24-kg KB

Thursday 200326

3 rounds for time of:

50-m lunge in AFSAP

1 burpee per lunge step taken

Friday 200320

For time:

Row 500 meters

50 GHD sit-ups

Row 1,000 meters

30 GHD sit-ups

Row 2,000 meters

20 GHD sit-ups

Saturday 200321

12-9-6 reps for time of:

Single-arm overhead squats, left arm

Single-arm overhead squats, right arm

Strict muscle-ups

♀ 45-lb. dumbbell  ♂ 70-lb. dumbbell

Monday 200316

4 rounds for time of:

50-ft. walking lunge

30 wall-ball shots

30 box jumps

♀ 20-in. box  ♂ 24-in. box