3 rounds for time of:
50 hip extensions
25 strict pull-ups
Run 800 meters
Post time to comments.
Scaling:
Newer athletes should consider decreasing the reps of each movement. If you do not yet have strict pull-ups, use a band or modify to a ring row.
Intermediate Option:
3 rounds for time of:
35 hip extensions
15 strict pull-ups
Run 800 meters
Beginner Option:
3 rounds for time of:
25 hip extensions
15 ring rows
Run 400 meters
Complete as many reps as possible in 12 minutes of:
1 overhead squat
10 burpee box jumps
2 overhead squats
10 burpee box jumps
3 overhead squats
10 burpee box jumps
Continue until time expires, adding 1 overhead squat each round.
♀ 125 lb, 20-in box
♂ 185 lb, 24-in box
Post reps completed to comments.
Scaling:
Experienced athletes should choose a weight on the overhead squat that they can pull from the ground and perform at least 10 overhead squat reps when fresh. Newer athletes should significantly reduce the weight. Reduce the height on the box in order to keep pushing the pace.
Intermediate option:
Complete as many reps as possible in 12 minutes of:
1 overhead squat
10 burpee box jumps
2 overhead squats
10 burpee box jumps
3 overhead squats
10 burpee box jumps
Continue until time expires, adding 1 overhead squat each round.
♀ 85 lb, 20-in box
♂ 125 lb, 24-in box
Beginner option:
Complete as many reps as possible in 12 minutes of:
1 overhead squat
10 burpee box step-ups
2 overhead squats
10 burpee box step-ups
3 overhead squats
10 burpee box step-ups
Continue until time expires, adding 1 overhead squat each round.
10 rounds for time of:
200-m run
3 ring muscle-ups
Post time to comments.
Compare to 230814
Scaling:
Today's workout is a micro repeat, first performed two weeks ago. Refer to your previous time, and aim for an improvement. If you do not have a muscle-up, choose a pull and push exercise that is challenging for you, but with which you can maintain quick sets of 3 reps. Push the run efforts.
Intermediate option:
10 rounds for time of:
200-m run
2 ring muscle-ups
Beginner option:
5 rounds for time of:
200-m run
3x: [3 ring rows + 3 jumping ring dips]
For time:
Run 1 mile
2,000-meter Echo Bike
1,000-meter row
Run 1 mile
Post time to comments.
Scaling:
Deconditioned athletes should reduce the distance for each segment. Intermediate athletes should aim to complete the work in 30 minutes or less, reducing the distance if necessary.
Beginner option:
For time:
Run 800 meters
1,000-meter Echo Bike
500-m row
Run 800 meters
5 rounds of Cindy for time
5 minutes to establish a heavy deadlift
5 rounds of Cindy for time
*One round of Cindy is: 5 pull-ups, 10 push-ups, and 15 squats.
Post both Cindy splits and deadlift weight to comments.
Scaling:
If you do not yet have pull-ups, consider scaling the movement to a ring row, jumping pull-up, or banded pull-up. Beginner-level athletes can work solid mechanics on the deadlift, adding reps to allow more practice. Intermediate athletes can perform this workout as written.
Beginner option:
5 rounds of modified Cindy for time
5 minutes to deadlift 5-5-5-5-5
5 rounds of modified Cindy for time
*One round of modified Cindy is: 3 ring rows, 5 assisted push-ups, and 9 squats.
5 rounds for time of:
50-foot overhead walking lunge
21 burpees
♀ 35-lb barbell ♂ 45-lb barbell
Post time to comments.
Compare to 050721.
Scaling:
Watch The Overhead Lunge and practice the movement with a barbell. If you struggle to keep the bar overhead, consider reducing the load to a PVC pipe or modify the movement to a single dumbbell overhead lunge. Intermediate athletes can perform this workout as prescribed.
Beginner option:
3 rounds for time of:
50-foot overhead walking lunge with a PVC pipe
21 burpees
Scaling:
Push the pace on today’s couplet. Newer athletes should choose a box height and kettlebell weight that allows them to complete larger sets with minimal rest.
Intermediate option:
4 rounds for time of:
20 box jumps
25 kettlebell swings
Scaling:
Experienced athletes should work to maintain maximal speed throughout this chipper. Newer athletes may choose to modify the movements and reduce the load, while maintaining the rep scheme.
Run 4 miles for time
Or
Ruck 3 miles for time with a ♀ 30 lb/♂ 45 lb pack
Post time to comments.
Scaling:
Experienced athletes can consider their recent 5k run effort and attempt to hold a slightly more manageable pace for the 4 mile option. Newer athletes should reduce the distance to complete the run or ruck in no more than 35 minutes.
Beginner Option:
Run 2 miles for time
Or
Ruck 1.5 miles for time with a ♀ 10 lb/♂ 15 lb pack
Back squat 5-5-5-5-5 reps
Front squat 3-3-3-3-3 reps
Score is total load of all sets.
Post loads and total to comments.
Scaling:
Experienced athletes can take one of two approaches on today’s workout. 1. Attempt to increase the load for every set, aiming for a PR on the later sets. Or, 2. Build to approximately 70-80% of your 1-rep-max and maintain consistent working sets. Focus on excellent technique and aim for a PR on the fourth or fifth set. Athletes with less experience should consider a coach’s guidance and drill the mechanics before adding weight.