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
Scaling:
This progression of snatch variations should prepare you for a solid attempt at a 1-rep-max squat snatch. Experienced lifters should try to go heavy, while newer athletes should focus on mechanics and worry less about adding weight.
15 overhead squats
15 L pull-ups
15 split jerks
15 knees-to-elbows
15 hang cleans
15 weighted hip extensions
Hold a plate or dumbbell to chest for back extensions.
♀ 65-lb barbell, 15-lb plate for back extensions
♂ 95-lb barbell, 25-lb plate for back extensions
Post time to comments.
Compare to 131031.
Scaling:
Today we have light-weight, high-skill movements. Modify the movements in order to push the intensity.
Intermediate Option:
3 rounds for time of:
15 overhead squats
10 L pull-up, knees bent
15 split jerks
15 knees-to-elbows
15 hang cleans
15 weighted hip extensions
Hold a plate or dumbbell to chest for back extensions.
♀ 65-lb barbell, 15-lb plate for back extensions
♂ 95-lb barbell, 25-lb plate for back extensions
Beginner Option:
3 rounds for time of:
10 overhead squats
10 jumping pull-ups
10 push jerks
10 hanging knee raises
10 hang cleans
10 hip extensions
Hold a plate or dumbbell to chest for back extensions.
Complete as much as possible in 15 minutes of:
Row 500 meters
Max set push-ups
Post rounds completed to comments.
Scaling:
Experienced athletes should push the row on today’s workout and work for virtuosity on the push-ups. If you do not yet have 10 consecutive push-ups, consider modifications which challenge your current abilities and allow for 10+ reps.
Beginner Option:
Complete as many reps as possible in 15 minutes of:
Row 500 meters
Max-set assisted push-ups
4 rounds of:
1 minute of kettlebell swings
1 minute of sit-ups
1 minute of lunges
♀ 35-lb KB ♂ 53-lb KB
Post total reps to comments.
Scaling:
All athletes should be able to maintain the format of this workout. Newer athletes can reduce the loading on the kettlebell and drop the total rounds. Intermediate athletes can do this workout as prescribed.
Beginner Option:
3 rounds of:
1 minute of kettlebell swings
1 minute of sit-ups
1 minute of lunges
Scaling:
Athletes at all skill levels should perform triples. Experienced athletes can go as heavy as possible, while newer athletes can use this workout as an opportunity to drill the movement. If you performed "Clovis" yesterday, choose moderate loading and treat these squats as a recovery day.