Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
Post rounds completed to comments.
Compare to 190527.
Scaling:
Deconditioned athletes should reduce the duration and modify movements to work through each round at a consistent pace. Intermediate athletes can perform this benchmark workout as prescribed.
Beginner Option:
Complete as many rounds as possible in 12 minutes of:
3 ring rows
6 assisted push-ups
9 squats
Scaling:
Focus on excellent technique for every set. If you have 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:
Most athletes can complete this lifting day as prescribed. Prioritize solid mechanics over heavy loading. Newer athletes should start light, focus on mechanics, and slowly add weight as they are comfortable.
Scaling:
Choose modifications that allow you to complete each exercise with little rest. There is a high volume of each movement. Scale back each portion so you can keep moving, even as fatigue sets in.
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.
15 GHD sit-ups
15 back extensions
10 thrusters
10 clean and jerks
♀ 95 lb. ♂ 135 lb.
Post time to comments.
Scaling:
Modify the movements and reduce the load so you can complete each set unbroken, at least in the early rounds. Newer athletes should reduce the total volume and avoid the GHD.
Intermediate Option:
7 rounds for time of:
10 GHD sit-ups
10 back extensions
10 thrusters
10 clean and jerks
♀ 75 lb. ♂ 115 lb.
Beginner Option:
5 rounds for time of:
10 sit-ups
10 unweighted good mornings
7 thrusters
7 clean and push presses