Post time to comments.
Compare to 221012 or 220802.
Scaling:
Experienced athletes should try for a PR on this benchmark effort. Look back at your PR to help determine an appropriate pace. Newer athletes should reduce the distance to complete the run or row in no more than 25 minutes.
5 rounds for time of:
20 pull-ups
40 push-ups
60 squats
OR
Maggie
5 rounds for time of:
20 handstand push-ups
40 pull-ups
60 single-leg squats, alternating legs
Share your choice of workout and time in the comments.
Compare to 200413.
Scaling:
Candy and Maggie are the less-frequently seen cousins of Cindy and Mary. Newer athletes should stick with variants of Candy and modify the movements and reps to limit muscular failure.
Intermediate Option:
4 rounds for time of:
20 pull-ups
40 push-ups
60 squats
OR
4 rounds for time of:
20 handstand push-ups
40 pull-ups
60 single-leg squats, alternating legs
Beginner Option:
4 rounds for time of:
10 jumping pull-ups
20 knee push-ups
30 squats
Scaling:
Experienced athletes should go as heavy as possible on today’s singles and attempt to PR their front squat. Newer athletes should practice solid mechanics.
Use a single dumbbell on the snatches and a pair for the thrusters.
♀ 35-lb. DBs ♂ 50-lb. DBs
Post time to comments.
Compare to 210110.
Scaling:
Reduce the reps and/or loading to complete this workout in 12-15 minutes. Each set of snatches and thrusters should be completed in only 1-2 sets with minimal rest in between.
Scaling:
If you are unable to perform strict handstand push-ups to a deficit, review the 10 push-up milestones and challenges outlined in “The Push-Up” and modify the movement.
Intermediate Option:
30 strict handstand push-ups for time
Complete as many rounds as possible in 15 minutes of:
5 strict muscle-ups
4 squat snatches
♀ 125 lb ♂ 185 lb
Post rounds completed to comments.
Compare to 181120.
Scaling:
If muscle-ups are not yet developed, intensity is less important than facilitating practice and technical refinement. Reduce the reps so you can move through without failing on the gymnastics half of this couplet. Go lighter on the snatches without making the reps too easy; a series of singles is acceptable here.
Intermediate Option:
Complete as many rounds as possible in 15 minutes of:
3 strict muscle-ups
4 squat snatches
♀ 105 lb ♂ 155 lb
Beginner Option:
Complete as many rounds as possible in 15 minutes of:
5 ring rows + 5 push-ups
4 squat snatches
Scaling:
Experienced athletes should try for a PR in this benchmark distance bike. Newer athletes can reduce the distance. If you don’t have a bike or stationary bike, choose a different monostructural exercise and pick a distance that should take around 20 minutes to complete.
Strict Fran
21-15-9 reps for time of:
Thrusters
Strict pull-ups
♀ 65 lb ♂ 95 lb
Post time to comments.
Compare to 190218.
Scaling:
If you are unable to complete 10 consecutive strict pull-ups, scale the movement to a kipping pull-up or ring row. Reduce the load on the barbell.