Scaling:
This Hero Workout contains a high volume of each exercise, broken into large sets. Newer athletes should consider decreasing the reps of each movement.
Intermediate Option:
3 rounds for time of:
Run 800 meters
35 back extensions
35 sit-ups
Beginner Option:
3 rounds for time of:
Jog 400 meters
25 PVC pipe good mornings **
**25 AbMat sit-ups
Post times for each round to comments.
Compare to 171217.
Scaling:
The rest between rounds should allow you to feel recovered for the next effort. Increase the rest time if needed. Intermediate athletes can do this workout as prescribed. Commit to a thorough warm-up and gradually increase the speed of your running before attempting an all out sprint.
Beginner Option:
6 rounds, each for time, of:
100-meter run
Rest 2 minutes
Scaling:
Focus on excellent technique for every set. If you have a previous 1-rep max, try to set a new PR. Add weight for each set, but only if movement quality is consistent. Intermediate athletes can perform this workout as prescribed. Newer athletes can increase the reps to encourage more practice with the lift.
Scaling:
Each round should be fast and nearly unbroken. Modify the exercises and reduce reps to allow you to maintain intensity throughout the workout.
Intermediate Option:
6 rounds for time of:
1 rope climbs
7 ring dips
9 GHD sit-ups
Beginner Option:
4 rounds for time of:
2 assisted rope climbs
10 assisted dips
12 AbMat sit-ups
Burpees
Power snatches
Box jumps
Thrusters
Chest-to-bar pull-ups
♀ 55 lb., 20-in. box
♂ 75 lb., 24-in. box
Hope has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. Each round takes five minutes, and a one-minute break is allowed between rounds. The clock does not reset or stop between exercises. On the call of "rotate," the athlete(s) must move to the next station immediately for a good score. One point is given for each rep.
Add your points and post them to comments.
Compare to 130706.
Scaling:
Though identical in structure, each exercise in Hope is considerably more difficult than those in Fight Gone Bad. Try to maintain intensity throughout the 3 rounds by allowing for smaller sets and short breaks during the more challenging movements. Intermediate athletes may choose to attempt this Rx’d, while newer athletes should reduce the difficulty of each exercise.
Beginner Option:
Burpees
Power snatches
Box step-ups
Squats
Ring rows
Scaling:
Experienced athletes should try for a PR in this benchmark distance run. Newer athletes should reduce the distance to complete the run in around 25 minutes. Intermediate athletes can perform this run as prescribed.
Complete as many rounds as possible in 10 minutes of:
50 double-unders
100-m farmers carry
♀ 35-lb. DBs ♂ 50-lb. DBs
Post rounds completed to comments.
Scaling:
Look back at workout 210313 and choose slightly heavier dumbbells. Choose loading and modifications that allow you to keep moving at high intensity.
Intermediate Option:
Complete as many rounds as possible in 10 minutes of:
35 double-unders
100-m farmers carry
♀ 30-lb. DBs ♂ 40-lb. DBs
Beginner Option:
Complete as many rounds as possible in 10 minutes of:
50 single-unders
100-m farmers carry
Scaling:
Most athletes will be able to do this workout as prescribed. This progression of snatch variations should prepare you well for the attempts at a 1-rep-max squat snatch. Experienced lifters should try to go heavy, while newer athletes should focus on mechanics and worry less about adding weight.