Scaling:
The rep scheme and moderate loading in this Hero workout allow it to be completed quickly and with only short breaks. Intermediate athletes can reduce the load or try it as prescribed. Beginner-level athletes should reduce the load.
Beginner Option:
5 rounds for time of:
12 deadlifts
9 hang power cleans
6 push jerks
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. There is no rest between stations.
♀ 25-lb DBs ♂ 35-lb DBs
Post reps completed for each exercise to comments.
Compare to 180615.
Scaling:
Choose dumbbells that are light enough you can work without hitting failure for the first few intervals. Modify the movements to something that allows you to get a large set of reps in the early intervals.
Intermediate Option:
For max reps at each station:
Tabata dumbbell shoulder presses
Tabata jumping lunges
Tabata jumping ring dips
Tabata walking lunges
Tabata dumbbell push presses
♀ 15-lb DBs
♂ 25-lb DBs
Beginner Option:
For max reps at each station:
Tabata dumbbell shoulder presses
Tabata walking lunges
Tabata assisted ring dips
Tabata walking lunges
Tabata dumbbell push presses
Scaling:
Pick loads that allow you to attempt a PR in the later sets. If you are not comfortable performing very heavy deadlifts, add a few reps to each set and drill your mechanics, but try to expose yourself to a load that is relatively heavy for you.
Scaling:
The weight on the barbell should be light enough that you are able to complete the sets of snatches in few sets and with little rest. Intermediate athletes can perform this workout as prescribed.
Beginner Option:
For time:
21-15-9
Squat snatches
Row calories
Scaling:
Choose a weight on the barbell that is light enough to complete the sets unbroken in the beginning rounds. Modify the pull-up to complete the work with minimal rest.
Intermediate Option:
5 rounds for time of:
15 push jerks
9 chest-to-bar pull-ups
9 sumo deadlift high pulls
♀ 55 lb ♂ 75 lb
Beginner Option:
3 rounds for time of:
15 push jerks
12 jumping chest-to-bar pull-ups
9 sumo deadlift high pulls
Post number of burpees completed after the sprint each round to comments.
Compare to 180819.
Scaling:
Reduce the reps so the first set of burpees and the run take no more than 90 seconds. Each round should be an all-out sprint. Intermediate athletes can do this workout as prescribed.
3-minute handstand hold
100 squats
50-meter handstand walk
100 squats
30 handstand push-ups
Perform the handstand hold against a wall (with only the feet touching) and accumulate a total of 3 minutes before moving on to the squats.
Post time to comments.
Compare to 211019.
Scaling:
If you are not highly proficient with handstands, modify each movement to a point that is manageable but challenging. Read How Long Can You Handstand It? for handstand tips and drills.
Intermediate Option:
For time:
2-minute handstand hold
100 squats
25-meter handstand walk
100 squats
20 handstand push-ups
Perform the handstand hold against a wall (with only the feet touching) and accumulate a total of 2 minutes before moving on to the squats.
Beginner Option:
For time:
2-minute inverted hold
50 squats
25-meter bear crawl
50 squats
30 knee push-ups
Perform the inverted hold with the hands on the ground and the feet or knees on a box and accumulate a total of 2 minutes before moving on to the squats.
Post rounds completed to comments.
Compare to 210502.
Scaling:
This workout is moderately heavy and very fast. Pick loads that are challenging but still allow you to complete each set unbroken. If you are unsure of loading, go lighter and faster.
Intermediate Option:
Complete as many rounds as possible in 5 minutes of:
3 deadlifts
7 push presses