Scaling:
If you don’t have a partner, complete half the reps while maintaining the structure of 1 minute on, 1 minute off in the workout.
Solo Option:
Complete as many reps as possible in 1 minute, followed by 1 minute of rest, until you complete:
75 wall balls
15 muscle-ups
15 clean and jerks
Beginner Option:
Find a partner and complete as many reps as possible in 1 minute, switching every minute, until you complete:
100 wall balls
30 ring rows + jumping dip
30 clean and jerks
Scaling:
Experienced athletes should build to a heavy set of 5 and plan to go as heavy as possible across all sets. Newer athletes should start light, focus on mechanics, and slowly add weight as they are comfortable.
4 rounds, each for time of:
Row 1,000 meters
Rest 2 minutes
Post times to comments.
Scaling:
Newer athletes should reduce the distance to ensure they complete each round in under 5 minutes. Intermediate athletes can perform this workout as prescribed.
Beginner Option:
3 rounds, each for time of:
Row 800 meters
Rest 2 minutes
Post rounds completed to comments.
Compare to 180127.
Scaling:
This AMRAP is a hybrid of the benchmark workouts Cindy and Mary. Pick gymnastics movements that are challenging yet allow you to keep moving through the sets. Run the 400 meters at a pace that is quick but still helps you manage muscular fatigue created by the other exercises.
Intermediate Option:
Complete as many rounds as possible in 20 minutes of:
5 chest-to-bar pull-ups
10 push-ups
15 single-leg squats to a box, alternating
*After every 3 rounds, run 400 meters.
Beginner Option:
Complete as many rounds as possible in 20 minutes of:
5 jumping chest-to-bar pull-ups
10 knee push-ups
20 walking lunges
Scaling:
Experienced athletes should go as heavy as possible for each set of 3. Newer athletes should practice solid mechanics. Watch “The Hang Power Snatch” to review the movement.
5 rounds for time of:
50 double-unders
50-ft single-arm overhead lunge
♀ 35-lb DB ♂ 50-lb DB
Post time to comments.
Compare to 180924.
Scaling:
Choose a dumbbell with which you can lunge 25 ft without setting it down. Newer athletes can reduce the number of rounds, reps of the single-unders, and distance of the lunge so the workout can be completed in under 15 minutes.
Intermediate Option:
5 rounds for time of:
50 double-unders
50-ft single-arm overhead lunge
♀ 25-lb DB ♂ 35-lb DB
Beginner Option:
4 rounds for time of:
50 single-unders
50-ft single-arm lunge
5 rounds for quality:
0:30 L-sit hold
1:00 handstand hold
1:30 dead-hang hold
Rest 2 minutes between rounds.
Scaling:
Today we have gymnastics skill practice. Choose modifications that challenge your current abilities. Work for quality static positions and minimize transition time between holds.
Intermediate Option:
5 rounds for quality:
0:30 L-sit hold, bent knees
1:00 handstand hold, against wall
1:30 dead-hang hold
Rest 2 minutes between rounds.
Beginner Option:
5 rounds for quality:
0:30 L-sit hold, heels on ground
1:00 plank hold
1:30 dead-hang hold, feet on ground
Michael
3 rounds for time of:
Run 800 meters
50 back extensions
50 sit-ups
Post time to comments.
Compare to 220906.
Scaling:
This Hero workout contains a high volume of each exercise, broken into large sets. Newer athletes should consider decreasing the reps of each movement.
Intermediate Option:
3 rounds for time of:
Run 800 meters
35 back extensions
35 sit-ups
Beginner Option:
3 rounds for time of:
Jog 400 meters
25 PVC pipe good mornings
25 AbMat sit-ups