Nasty Girls
3 rounds for time of:
50 squats
7 muscle-ups
10 hang power cleans
♀ 95 lb ♂ 135 lb
Post time to comments.
Compare to 130327.
Scaling:
The original Nasty Girls workout is a classic. If you do not yet have muscle-ups, watch “Scaling the Muscle-Up” for some options on modifying the movement.
Intermediate Option:
3 rounds for time of:
50 squats
5 muscle-ups
10 hang power cleans
♀ 95 lb ♂ 135 lb
Beginner Option:
3 rounds for time of:
25 squats
7 ring rows + 7 jumping dips
10 hang power cleans
10 rounds for time of:
30 double-unders
15 pull-ups
30 squats
100-m sprint
Rest 2 minutes
Post time to comments.
Compare to 200619.
Scaling:
During your warm-up, practice double-unders. If able to perform double-unders consistently, attempt them as prescribed. If unable to complete any double-unders during the warm-up, use single-unders. Select a pull-up option that allows each round to be completed with minimal rest. Strive to keep the time of each round relatively consistent.
Intermediate Option:
8 rounds for time of:
30 double-unders
15 pull-ups
30 squats
100-m sprint
Rest 2 minutes
Beginner Option:
5 rounds for time of:
30 single-unders
10 ring rows
20 squats
100-m run
Rest 2 minutes
12 rounds for time, starting with 1 and adding an exercise each round of:
1 wall walk
2 candlesticks
3 burpees
4 push-ups
5 walking lunges
6 air squats
7 sit-ups
8 jumping squats
9 jumping lunges
10 broad jumps
11 handstand push-ups
12 pistols
Perform the workout like the "12 Days of Christmas" song. In round 1 perform 1 wall walk. In round 2 perform 2 candlesticks and then one wall walk. In round 3 perform 3 burpees, then 2 candlesticks, then 1 wall walk. Continue adding a new exercise each round.
Post time to comments.
Compare to 211225.
Scaling:
Modify the movements in order to work consistently through each round. Have fun!
Beginner Option:
Complete as much as possible in 15 minutes.
Complete as many reps as possible in 7 minutes of:
Burpees
At the top of each rep make contact with a target that is 6 inches above your reach.
Post reps completed to comments.
Compare to 141127.
Scaling:
Seven minutes, a small space, and a target set 6 inches above your reach is all you need to complete today’s workout. This Open workout repeat is a mental grind. Most athletes can perform this workout as prescribed.
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.