Scaling:
Today’s workout is an all-out sprint. Sub-3 minutes for elite-level athletes, sub-5 minutes for experienced athletes. Reduce the height of the box and weight of the D-ball in order to maintain maximal speed throughout.
Intermediate Option:
For time:
40 box jumps
20 D-ball cleans
For time:
Run 800 meters
Then, 5 rounds of:
2 strict ring muscle-ups
4 strict handstand push-ups
8 kettlebell swings
Then, run 800 meters
♀ 1.5-pood kettlebell
♂ 2-pood kettlebell
Post time to comments.
Scaling:
Beginner-level athletes should choose pulling and pushing exercises that push the limits of their current capabilities without going to failure. Reduce the load on the kettlebell.
Intermediate Option:
For time:
Run 800 meters
Then, 5 rounds of:
1 strict ring muscle-up
3 strict handstand push-ups
8 kettlebell swings
Then, run 800 meters
♀ 1-pood kettlebell
♂ 1.5-pood kettlebell
Beginner Option:
For time:
Run 400 meters
Then, 5 rounds of:
2 ring rows
4 assisted push-ups
8 kettlebell swings
Then, run 400 meters
For time:
100 double-unders
50 GHD sit-ups
100-ft handstand walk
50 GHD sit-ups
100 double-unders
Post time to comments.
Scaling:
If you do not yet have double-unders, watch The Double-Under and practice. Modify to single-unders or jumping jacks if necessary. Reduce the reps on the GHD if you are not accustomed to the movement. Modify the handstand walk to a wall walk.
Intermediate Option:
For time:
100 double-unders
35 GHD sit-ups
75-ft handstand walk
35 GHD sit-ups
100 double-unders
30 seconds of burpees
Rest 30 seconds
30 seconds of dumbbell thrusters
Rest 30 seconds
♀ 30-lb. DBs ♂ 45-lb. DBs
Post reps completed to comments.
Compare to 190811.
Scaling:
Deconditioned athletes should reduce the number of rounds. Reduce the loading on the dumbbells if you are unable to hold onto the weights for 30 seconds.
Intermediate Option:
7 rounds for reps of:
30 seconds of burpees
Rest 30 seconds
30 seconds of dumbbell thrusters
Rest 30 seconds
♀ 20-lb. DBs ♂ 30-lb. DBs
Beginner Option:
5 rounds for reps of:
30 seconds of burpees
Rest 30 seconds
30 seconds of dumbbell thrusters
Rest 30 seconds
For time:
Run 1.5 miles
Swim 500 meters
Run 1.5 miles
Post time to comments.
Compare to 170803.
Scaling:
Choose a running distance that can be completed in approximately 12 minutes. Less- experienced swimmers should consider planning a brief rest interval during the swim. More- experienced athletes should strive to sustain a steady pace throughout the workout. If you do not have access to a pool, ocean, or lake, sub for a bike of similar duration, about 3 miles.
Intermediate Option:
For time:
Run 1.5 miles
Swim 300 meters
Run 1.5 miles
Beginner Option:
For time:
Run 1 miles
Swim 10 minutes
Run 1 miles
Scaling:
All athletes can work to the best of their ability in the overhead squat sets. Give yourself a 3-second pause for all reps with relatively light weight across all sets. Experienced athletes should build to a heavy snatch single. If you are new to weightlifting, you may choose to perform one power snatch plus one overhead squat.