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
Scaling:
Newer athletes should treat today as an opportunity to practice and get comfortable with heavy lifts. Intermediate athletes should attempt max-effort lifts for each movement.
If your Jackie time is greater than 8 minutes, or you’ve never completed the workout, perform it as written above. If you do have a fast time on record, consider scaling up the thruster and pull-ups to something similar to the Games finale.
Post time to comments.
Compare 181213.
Scaling
The benchmark Jackie is meant to be performed at very high intensity. Reduce the distance of the row and the weight of the bar to ensure you can push the pace. Modify the pull-ups so you can crank out large sets that test your conditioning.
If you have a sled or something else to push, use it, and try to mimic the lengths and difficulty as seen by the Games athletes.
Post time and sled substitution to comments.
Scaling:
No one will have an Alpaca sled, but anyone can find something to push. Pick kettlebells that allow you to complete at least 5 reps of the clean and jerks when fresh. Try a more difficult version of rope climbs than you would normally do.
Intermediate Option:
For time:
Sled push
2 rope climbs
20 kettlebell clean and jerks
Sled push
2 rope climbs
15 kettlebell clean and jerks
Sled push
2 rope climbs
10 kettlebell clean and jerks
♀ 16-kg KBs ♂ 24-kg KBs
Beginner Option:
For time:
Sled push
2 rope climbs, lying to standing
20 kettlebell clean and jerks
Sled push
2 rope climbs, lying to standing
15 kettlebell clean and jerks
Sled push
2 rope climbs, lying to standing
10 kettlebell clean and jerks
Pick a load that is heavy, but not your max. You should be able to complete multiple jerks per round.
Post load and number of reps completed each round to comments.
Scaling:
The loads used by Games athletes are too heavy for most athletes. Pick a load that is heavy, but doable. If needed, reduce the run distances so you have 30-45 seconds each round to complete as many reps as possible of the jerk. Beginners should go lighter and focus on sound mechanics.
Beginner Option:
For time:
Run 200 m
10 jerks
Run 400 m
10 jerks
Run 600 m
10 jerks