Scaling:
If you’re unable to complete 60 double-unders in 1 minute or less, reduce the reps. Similarly, modify the pulling exercise or reduce the reps if you’re unable to complete 15 in 1 minute or less.
Intermediate Option:
5 rounds for time of:
60 double-unders
10 chest-to-bar pull-ups
Beginner Option:
3 rounds for time of:
60 single-unders
15 banded chest-to-bar pull-ups
Scaling:
Reduce the difficulty so you can perform multiple reps unbroken when fresh but not necessarily attempt to string sets together for the entire workout. Ideally, complete all reps in 15 minutes or less. All athletes should choose modifications that work both pulling and pushing strength.
Intermediate Option:
Complete as many reps as possible in 15 minutes:
Strict muscle-ups
Beginner Option:
10 rounds for time:
3 ring rows
3 push-ups
Scaling:
This workout is demanding on your midline. Choose a weight on the hang squat snatches that allows you to keep your heels down in the overhead squat.
Intermediate Option:
3 rounds for time of:
30 dumbbell hang squat snatches
30 GHD sit-ups
♀ 20-lb DB ♂ 30-lb DB
Beginner Option:
3 rounds for time of:
16 dumbbell hang squat snatches
16 sit-ups
Scaling:
The descending rep scheme for this heavy day makes it appropriate for all skill levels. The early sets offer ample practice time with the deadlift before weight is added for the smaller sets.
Hero workout of your choice.
Review the list of 203 heroes and honor one with an all-out effort.
Post choice of workout and result to comments.
Compare to 210531.
Scaling:
Most Hero workouts are meant to be extremely grueling, arduous, and mentally challenging. Many contain a very high volume of reps. Reduce the work to a level that is attainable yet still challenging.
Scaling:
Try your best to find a pool and get in the water. If it takes you more than four minutes to swim 200 meters, reduce the distance. If you are unable to find a pool, try this interval with running, biking, rowing, SkiErg, etc.
Intermediate Option:
5 rounds for time of:
Swim 150 meters
Rest 2 minutes
Beginner Option:
5 rounds for time of:
Swim 100 meters
Rest 2 minutes
Scaling:
Most athletes can perform this workout as prescribed. Experienced athletes can go as heavy as possible, while newer athletes can use this workout as an opportunity to drill the standard thruster from the front rack.
Then, 5 rounds of:
20 back extensions
16 GHD sit-ups
Then, row 1,000 meters
Post time to comments.
Compare to 160102.
Scaling:
Beginner-level athletes can use the warm-up to allow for controlled exposure to the GHD machine, but choose AbMat sit-ups for the workout. Intermediate athletes can reduce the volume on the GHD.