Scaling:
Elizabeth is a classic benchmark that should be completed relatively quickly. It can be performed with either squat cleans or power cleans. Decide which technique you’ll use before you start, then stick with it. Go lighter on the cleans and modify the ring dips so you can complete the work in fewer than 10 minutes.
Intermediate Option:
15-12-9 reps for time of:
Cleans
Ring dips
♀ 75 lb. ♂ 115 lb.
Beginner Option:
15-12-9 reps for time of:
Cleans
Push-ups
Scaling:
Choose a dumbbell weight that allows you to work diligently through the Turkish get-ups, completing the reps in 2-3 sets. Similarly, choose a rope climb modification that is challenging but allows you to keep moving.
Use a stationary bike, air bike, or find a 1-mile course to repeat each round.
Post times for each round to comments.
Compare to 200112.
Scaling:
Rest enough between rounds so that each effort can be performed at a sprint pace. Beginners can reduce the rounds and distance. Intermediate athletes can do this as prescribed.
Beginner Option:
3 rounds, each for time, of:
Bike ½ mile
Post rounds completed to comments.
Compare to 180208.
Scaling
This workout is moderately heavy and very fast. Pick loads that are challenging but still allow you to complete each set unbroken. If you are unsure of loading, go lighter and go faster.
Intermediate Option:
Complete as many rounds as possible in 5 min. of:
3 deadlifts
7 push presses
3 min. of handstand hold in as few sets as possible (AFSAP).
After each round, perform 5 burpees for each handstand set — e.g., if the handstand hold takes 4 sets, complete 20 burpees before starting the next round.
Post time to comments.
Compare to 200304.
Scaling:
Reduce the interval duration and modify to a challenging static hold.
Intermediate Option:
3 rounds for time of:
2 min. in a handstand hold. Complete in as few sets as possible (AFSAP).
After each round, perform 5 burpees for each handstand set.
Beginner Option:
3 rounds for time of:
2 min. of plank hold. Complete in as few sets as possible (AFSAP).
After each round, perform 3 burpees for each plank set.
Scaling:
This single-modality workout will test your muscle stamina. Reduce the reps and modify the movement while keeping it challenging. All athletes should choose something that works both pulling strength and midline stabilization.
Intermediate Option:
For time:
50 L pull-ups
Beginner Option:
Complete at many rounds as possible in 15 min. of:
5 assisted pull-ups
15-second L-sit or tuck sit
15 strict handstand push-ups
15 strict ring dips
1,000-m row
Post time to comments.
Compare to 191220.
Scaling:
Modify the gymnastics movements while keeping it challenging. Each round will likely need to be broken into multiple small sets, particularly as you fatigue in the later rounds. This is a high-volume workout, so newer athletes may choose to reduce the reps and/or rounds.
Intermediate Option:
5 rounds for time of:
10 strict handstand push-ups
10 strict ring dips
1,000-m row
Beginner Option:
3 rounds for time of:
15 assisted push-ups
15 assisted ring dips
750-m row
3 power cleans
60-yard shuttle sprint (5-10-15 yards)
♀ 155 lb. ♂ 225 lb.
Post time to comments.
Scaling:
This couplet should be heavy and fast. Choose a weight that is heavy, yet allows you to complete 3 touch-and-go reps or quick singles. Push the sprints. Don’t jog.
Intermediate Option:
5 rounds for time of:
3 power cleans
60-yard shuttle sprint (5-10-15 yards)
♀ 125 lb. ♂ 185 lb.
Beginner Option:
5 rounds for time of:
3 power cleans
60-yard shuttle sprint (5-10-15 yards)
Scaling:
Most athletes can do this lifting as prescribed. Experienced athletes can go as heavy as possible, while newer athletes can use this session as an opportunity to drill the movement.