Scaling:
If you are unable to perform strict handstand push-ups, review the 10 Push-Up Milestones and Challenges,” outlined in “The Push-Up,” and modify the movement.
Intermediate Option:
5 rounds for time of:
7 strict handstand push-ups
14 GHD sit-ups
Beginner Option:
5 rounds for time of:
5 push-ups
20 sit-ups
Touch and go at the floor only. Even a re-grip off the floor is a foul. No dumping. Use the same load for each set. Rest as needed between sets.
Post loads to comments.
Compare to 210604.
Scaling:
Experienced athletes should perform this benchmark workout as written. The beginner should focus on mechanics and consistency instead of loading. Warm up by adding weight slowly, ensuring the load allows you to maintain great technique. Newer athletes should ignore the touch-and-go requirement and instead take a second or two to establish a sound setup position.
Complete as many rounds as possible in 20 minutes of:
10 strict knees-to-elbows
3 wall walks
Post rounds completed to comments.
Compare to 190918.
Scaling:
This workout will quickly become taxing and uncomfortable. Each set of movements should be challenging but doable, forcing you to manage muscular failure to maintain a decent pace.
Intermediate Option:
Complete as many rounds as possible in 20 minutes of:
7 strict knees-to-elbows
2 wall walks
Beginner Option:
Complete as many rounds as possible in 15 minutes of:
10 hanging knees raises
50-ft bear crawl
Scaling:
Choose a weight for the snatches that is challenging but allows you to complete 3 reps without dropping the barbell. Newer athletes should watch “The Hang Snatch” and take this time to drill the mechanics of the movement.
Beginner Option:
7 rounds for time and load of:
30 single-unders
3 hang squat snatches
Scaling:
This couplet will tax your grip. Choose dumbbell loading and a pull-up modification that allow you to keep moving, even with short working sets followed by a quick rest. New athletes should reduce the overall volume.
Intermediate Option:
5 rounds for time of:
50-ft dumbbell front-rack lunge
20 pull-ups
♀ 25-lb DBs ♂ 35-lb DBs
Beginner Option:
3 rounds for time of:
50-ft dumbbell front-rack lunge
15 assisted pull-ups
Scaling:
This benchmark couplet is meant to be light and fast. Reduce the load on the overhead squat so you can perform all the reps unbroken and still run fast.
Intermediate Option:
5 rounds for time of:
400-m run
15 overhead squats
♀ 45 lb ♂ 65 lb
Beginner Option:
3 rounds for time of:
400-m run
10 overhead squats
Scaling:
Most athletes can complete this lifting day as prescribed. Newer athletes should start light, focus on mechanics, and slowly add weight as they are comfortable.
Complete as many rounds as possible in 12 minutes of:
7 box jumps
14 kettlebell swings
♀ 30-in box, 24-kg KB
♂ 36-in box, 32-kg KB
Post rounds completed to comments.
Compare to 181027.
Scaling:
Each round in this AMRAP should be challenging but still completed quickly if not unbroken. Reduce the height and loading to maintain a fast pace throughout.
Intermediate Option:
Complete as many rounds as possible in 12 minutes of:
7 box jumps
14 kettlebell swings
♀ 24-in box, 16-kg KB
♂ 30-in box, 24-kg KB
Beginner Option:
Complete as many rounds as possible in 12 minutes of:
7 box step-ups
14 kettlebell swings
♀ 14-lb ball to 9-ft target
♂ 20-lb ball to 10-ft target
Post time to comments.
Scaling:
Newer athletes should reduce the overall volume of this workout. Intermediate athletes can do this workout as prescribed, with a 30-minute time cap.
Beginner Option:
3 rounds for time of:
400-m run
25 wall-ball shots
15 hanging knee raises