Scaling:
Reduce the weight in order to complete the squat cleans with minimal rest. Quick singles are acceptable. If you do not yet have muscle-ups, modify the movement to a pulling and pushing exercise that challenges your current abilities.
Scaling:
Most 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 15 minutes of:
19 wall-ball shots
19-cal. row
♀ 14-lb ball to 9 ft. ♂ 20-lb ball to 10 ft.
Post rounds completed to comments.
Compare to 190222.
Scaling:
Experienced athletes should attempt to PR this Open workout. Newer athletes can reduce the medicine-ball weight but maintain the rep scheme and take note of rounds completed for your records.
Beginner Option:
Complete as many rounds as possible in 15 minutes of:
19 wall-ball shots
19-calorie row
Hero workout of your choice.
Review the list of 203 heroes and honor one with an all-out effort.
Post choice of workout and result to comments.
Compare to 220530.
Scaling:
Most Hero workouts are meant to be extremely grueling, arduous, and mentally challenging. Many contain a very high volume of reps. Reduce the work to a level that is attainable yet still challenging.
5 rounds for max reps of:
Body-weight bench presses
Pull-ups
Post reps for both exercises in all rounds.
Compare to 180409.
Scaling:
This workout offers five max-effort attempts at each exercise, regardless of how you modify the movements. Choose something that will allow you to get 10+ reps of each, even as you fatigue. Give yourself ample rest time after the pull-ups before beginning the next round of bench presses so you recover enough to get another big set.
Intermediate Option:
5 rounds for max reps of:
¾-body-weight bench presses
Pull-ups
Beginner Option:
5 rounds for max reps of:
Push-ups
Ring rows
In 15 minutes, complete as many reps as possible of:
50 box step-ups
50 jumping pull-ups
40 lunges
40 burpees
30 toes-to-bars
30 push-ups
Max-reps ring muscle-ups
♀ 20-in box ♂ 24-in box
Post reps completed to comments.
Scaling:
Perform today’s workout chipper-style, attempting to get through the push-ups as quickly as possible in order to spend as much time as possible at the rings. If you do not yet have a muscle-up, use this time to develop your pulling and pushing strength. Intermediate athletes can do this workout as prescribed.
Beginner Option:
In 15 minutes, complete as many reps as possible of:
40 box step-ups
40 jumping pull-ups
30 lunges
30 burpees
20 hanging knee raises
20 assisted push-ups
Max-reps 3 ring rows + 3 jumping dips
10 rounds for time of:
5 front squats
5 parallette handstand push-ups
♀ 145 lb ♂ 205 lb
Post time to comments.
Compare to 210827.
Scaling:
Reduce the load of the front squats to a challenging set of 5 that still allows you to complete each set unbroken. Similarly on the HSPU, choose a modification that is more challenging than the last time you performed HSPU.
Intermediate Option:
10 rounds for time of:
5 front squats
5 strict handstand push-ups, hands on 25-lb plates
♀ 110 lb ♂ 165 lb
Beginner Option:
5 rounds for time of:
5 front squats
5 push-ups