Post rounds completed and dumbbell load to comments.
Compare to 160415.
Scaling:
Athletes should shoot to complete 5+ rounds of this dumbbell DT variation. Reduce the loading on the dumbbells in order to complete a full complex with minimal rest when fresh.
Intermediate Option:
Complete as many rounds as possible in 10 minutes of:
12 dumbbell deadlifts
9 dumbbell hang squat cleans
6 dumbbell push jerks
♀ 25-lb DBs ♂ 35-lb DBs
Beginner Option:
Complete as many rounds as possible in 10 minutes of:
12 dumbbell deadlifts
9 dumbbell hang squat cleans
6 dumbbell push jerks
10 rounds with a 2-minute rest in between, of any (or any combination) of:
Swim 100 meters
OR
Run 400 meters
OR
Row 500 meters
OR
Bike 1000 meters
Post your choice of exercises and times of each round to comments.
Compare to 130830.
Scaling:
Pick your poison. Today’s metabolic conditioning workout provides an opportunity for you to work on your weakness. Two minutes between efforts is plenty of time to recover in order to attack each sprint at 85-95% effort. Beginners can reduce the overall volume.
Beginner Option:
5 rounds with a 2-minute rest in between, of any (or any combination) of:
Swim 100 meters
OR
Run 400 meters
OR
Row 500 meters
OR
Bike 1000 meters
Complete as many rounds as possible in 20 minutes of:
20 weighted box step-ups
20 weighted walking lunges
40 weighted sit-ups (single dumbbell)
♀ 25-lb DBs, 20-in box
♂ 35-lb DBs, 24-in box
Scaling:
Athletes of all levels should attempt to hold a consistent pace throughout today’s workout. Newer athletes can reduce the load or drop it entirely in order to keep moving.
Intermediate Option:
Complete as many rounds as possible in 20 minutes of:
20 weighted box step-ups
20 weighted walking lunges
40 weighted sit-ups (single dumbbell)
♀ 20-lb DBs, 20-in box
♂ 30-lb DBs, 24-in box
Beginner Option:
4 rounds for time of:
20 box step-ups
20 walking lunges
40 sit-ups
5 rounds for time of:
Row 500 meters
15 bench presses
♀ 95 lb ♂ 135 lb
Post time to comments.
Compare to 190809.
Scaling:
Watch The Bench Press and Rowing for points of performance prior to warming up. Spend time in the warm-up working up to a load that will allow you to complete 10 consecutive bench presses.
Intermediate Option:
5 rounds for time of:
Row 500 meters
15 bench presses
♀ 75 lb ♂ 115 lb
Beginner Option:
3 rounds for time of:
Row 500 meters
15 bench presses
♀ 20-lb ball to 9-ft target
♂ 30-lb ball to 10-ft target
Post time to comments.
Compare to 180327.
Scaling:
This heavy twist on Karen should be relatively quick. If needed, use a lighter ball or slightly lower target. Try for a few large sets early, then hang on for smaller sets until the end.
Intermediate Option:
For time:
100 wall-ball shots
♀ 14-lb ball to 9-ft target
♂ 20-lb ball to 10-ft target
15 minutes to drill the press to handstand
Then,
15 minutes to build to a heavy single power snatch
Post press-to-handstand drills completed and snatch load to comments.
Scaling:
Watch Press to Handstand Progression: Plate Drill and Annie’s Press to Handstand Progression and work on the skill. For the second portion of your session, watch The Power Snatch and focus on going heavy from the ground to overhead. Beginners may choose skills practice such as plank holds or handstands. All athletes can go heavy in the power snatch, with newer athletes focusing on solid mechanics.