For each rep, jump and touch a target 12 inches above your reach.
Post time to comments.
Scaling:
If you are unable to complete a mile run in 10 minutes or less, shorten the distance. Intermediate athletes can do this workout as prescribed, with a 30-minute time cap.
Beginner Option:
2 rounds for time of:
Run 800 m
25 burpees
For each rep, jump and touch a target 6 inches above your reach.
Scaling:
Elizabeth is a classic benchmark that should be completed relatively quickly. Go lighter on the cleans and modify the ring dips so you can complete the work in less than 10 minutes.
Intermediate Option:
15-12-9 reps for time of:
Squat cleans
Ring dips
♀ 75 lb ♂ 115 lb
Beginner Option:
15-12-9 reps for time of:
Squat cleans
Push-ups
Complete as many rounds as possible in 20 minutes of:
50-yard swim
20 push-ups
30 squats
Post rounds completed to comments.
Scaling:
Paired with two bodyweight movements, this swim workout can be completed anywhere. If needed, reduce the reps of the push-ups and squats so you can keep moving throughout the 20 minutes.
Beginner Option:
Complete as many rounds as possible in 20 minutes of:
25-yard swim
10 push-ups
15 squats
Scaling:
This progression of snatch variations should prepare you for a solid attempt at a 1-rep-max squat snatch. Experienced lifters should try to go heavy, while newer athletes should focus on mechanics and worry less about adding weight.
15 dumbbell hang power cleans
10 dumbbell push presses
3 rope climbs
♀ 35-lb DBs ♂ 50-lb DBs
Post time to comments.
Scaling:
Reduce the weight of the dumbbells so you can complete the first couple rounds unbroken. Similarly, modify the rope climb to something that requires minimal rest between reps when fresh.
Intermediate Option:
5 rounds for time of:
15 dumbbell hang power cleans
10 dumbbell push presses
2 rope climbs
♀ 25-lb DBs ♂ 35-lb DBs
Beginner Option:
3 rounds for time of:
15 dumbbell hang power cleans
10 dumbbell push presses
3 rope climbs, lying to standing
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