Scaling:
Today we begin with heavy max-effort jerks, followed by strength stamina work. Most athletes should be able to perform the lifts. Experienced and newer athletes should focus on consistent foot work for both movements.
Daniel
For time:
50 pull-ups
Run 400 meters
21 thrusters
Run 800 meters
21 thrusters
Run 400 meters
50 pull-ups
♀ 65 lb ♂ 95 lb
Post time to comments.
Compare to 161118.
Scaling:
Originally programmed in 2006, this Hero workout is structured as a pyramid. Reduce the reps and load in order to work through movements with minimal rest. Intermediate athletes can perform this workout as prescribed.
Beginner Option:
For time:
25 assisted pull-ups
Run 400 meters
15 thrusters
Run 400 meters
15 thrusters
Run 400 meters
25 assisted pull-ups
Scaling:
Focus on maintaining excellent technique for every set. The beginner should focus on mechanics instead of load. If you have a previous max load for this movement, use this as an opportunity to attempt a new PR. For more experienced athletes, only increase the load if your technique is consistent.
Scaling:
Pick loads that allow you to attempt a PR in the later sets. If you are not comfortable performing heavy deadlifts, add a few reps to each set and drill your mechanics, but try to expose yourself to a load that is relatively heavy for you.
For time, partition any way:
Run 1 mile
100 toes-to-bars
Post time to comments.
Scaling:
When we see “partition any way” in a workout description, it means the athlete has the freedom to create their own structure. You may break up the run effort and toes-to-bars however allows you to complete the work most efficiently.
Beginner Option:
For time, partition any way:
Run 800 meters
50 hanging knee raises
For 30 minutes complete:
3 squat cleans on the odd minutes
12/15-calorie bike on the even minutes
♀ 155 lb ♂ 225 lb
Post results to comments.
Scaling:
Today’s workout is a physical and mental test. The weight on the cleans should be challenging for a set of 3. Quick singles are acceptable. Reduce the bike calories if you are unable to complete the first interval in 40 seconds or less.
Intermediate Option:
For 30 minutes complete:
3 squat cleans on the odd minutes
10/13-calorie bike on the even minutes
♀ 125 lb ♂ 185 lb
Beginner Option:
For 20 minutes complete:
3 squat cleans on the odd minutes
7/12-calorie bike on the even minutes
5 rounds for max reps of:
¾ bodyweight shoulder presses
Pull-ups
Post reps for both exercises in all rounds.
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 presses so you recover enough to get another big set.
Intermediate Option:
5 rounds for max reps of:
1/2 bodyweight shoulder presses
Pull-ups
Beginner Option:
5 rounds for max reps of:
Empty barbell shoulder presses
Ring rows
5 rounds for time of:
10 deadlifts
Run 200 meters
20 push-ups
♀ 185 lb ♂ 275 lb
Scaling:
Reduce the load on the barbell in order to complete 10 reps in 1-2 sets each round. Similarly, modify the push-ups in order to keep intensity high.
Intermediate Option:
5 rounds for time of:
10 deadlifts
Run 200 meters
15 push-ups
♀ 155 lb ♂ 225 lb
Beginner Option:
4 rounds for time of:
10 deadlifts
Run 200 meters
15 elevated push-ups
Scaling:
A classic chipper of 500 reps, this longer workout is characterized by intermediate-level bodyweight movements and light loads that allow people to keep moving with limited rest. Newer athletes should reduce the volume and use movement modifications that ensure large sets and short rest breaks. Intermediate athletes can perform this workout as prescribed.