Shuttle runs, 8 m
Dumbbell snatches
Bike for calories
Dumbbell box step-ups
Strict burpees
This workout has the same format as Fight Gone Bad, working at each station for one minute then rotating. After completing all 5 stations, rest for 1 minute before starting the next round. One point is given for each rep, calorie biked, or shuttle-run length.
♀ 35-lb DB, 20-in box
♂ 50-lb DB, 24-in box
Use a single dumbbell for the snatches and step-ups. For the strict burpee, perform an honest push-up followed by an enthusiastic vertical jump.
Post reps completed to comments.
Compare to 220507.
Scaling:
Most athletes will be able to maintain the structure of this workout. Reduce the weight of the dumbbell for the snatch and the step-up.
Intermediate Option:
3 rounds of:
Shuttle runs, 8 m
Dumbbell snatches
Bike for calories
Dumbbell box step-ups
Strict burpees
♀ 25-lb DB
♂ 35-lb DB
Beginner Option:
3 rounds of:
Shuttle runs, 8 m
Dumbbell snatches
Bike for calories
Box step-ups
Burpees
3 x 6-minute rounds, for max calories/reps of:
Bike for 20 seconds, rest 40 seconds
Burpee for 20 seconds, rest 40 seconds
Bike for 30 seconds, rest 30 seconds
Burpee for 30 seconds, rest 30 seconds
Bike for 40 seconds, rest 20 seconds
Burpee for 40 seconds, rest 20 seconds
Post calories/reps completed each round to comments.
Scaling:
All athletes can maintain the format of today’s bike and burpee intervals. Newer athletes should attempt to keep moving at any pace during the working intervals.
1. In 5 minutes, establish a 3-rep-max deadlift
Rest 2:00
2. For distance: standing power throw
Rest 3:00
3. Complete as many reps as possible in 2 minutes of: hand-release push-ups
Rest 3:00
4. For time: sprint, drag, carry
Rest 4:00
5. Max plank hold
Rest 2:00
6. For time: run 2 miles
Complete all six ACFT events and post scores to comments. Celebrate the U.S. Army’s Birthday and learn more about the ACFT here.
Scaling:
Newer athletes should focus on maintaining sound mechanics on the deadlift triple, and reduce the distance on the run effort. Experienced athletes can choose to complete all six events and see where they stack up. Post to comments.
Beginner Option:
Deadlift 3-3-3-3-3 reps
Complete as many reps as possible in 2 minutes of:
Hand-release push-ups
Complete as many rounds as possible in 15 minutes of:
50 double-unders
25-ft overhead walking lunge, arm 1
25-ft overhead walking lunge, arm 2
♀ 35-lb DB ♂ 50-lb DB
Post rounds completed to comments.
Scaling:
If you have double-unders, but are working toward stringing together bigger sets, give yourself a 1-minute window each round to complete 50 or as many reps as possible. Newer athletes should reduce the load.
Intermediate Option:
Complete as many rounds as possible in 15 minutes of:
1 minute of double-unders
25-ft overhead walking lunge, arm 1
25-ft overhead walking lunge, arm 2
♀ 25-lb DB ♂ 35-lb DB
Beginner Option:
Complete as many rounds as possible in 15 minutes of:
50 single-unders
25-ft walking lunge, arm 1
25-ft walking lunge, arm 2
Scaling:
All athletes can perform this workout as prescribed. Newer athletes should focus on maintaining sound mechanics rather than trying for max loads.
Complete as many rounds as possible in 20 minutes of:
5 chest-to-bar pull-ups
10 ring dips
15 overhead squats
♀ 65 lb ♂ 95 lb
Post rounds completed to comments.
Compare to 160524.
Scaling:
Today we have a variation of the benchmark workout Cindy. Intermediate athletes should perform the original benchmark if they haven’t done so already. If you have a Cindy record, complete today’s workout as prescribed. Newer athletes should modify the movements and load.
Beginner Option:
Complete as many rounds as possible in 20 minutes of:
5 assisted pull-ups
10 push-ups
15 overhead squats, PVC pipe or dowel
Complete as much as possible in 10 minutes of:
10 strict handstand push-ups
20 pulls on the rower for max calories
Post calories rowed to comments.
Compare to 210715.
Scaling:
We rarely see workouts with a specific amount of pulls on the rower. Practice solid technique during the warm-up and shoot for max-effort pulls during the workout. Choose a handstand push-up modification that is challenging, but allows you to keep moving.
Intermediate Option:
Complete as much as possible in 10 minutes of:
5 strict handstand push-ups
20 pulls on the rower for max calories
Beginner Option:
Complete as much as possible in 10 minutes of:
10 assisted push-ups
20 pulls on the rower for max calories