Post rounds completed to comments.
Compare to 211104.
Scaling:
This triplet contains several high-rep gymnastics movements at what will be a high volume for experienced athletes who perform many rounds. Modify the movements while trying to preserve their range of motion. Reduce the weight of the kettlebell swing. Aim to complete each set of reps unbroken.
Intermediate Option:
Complete as many rounds as possible in 20 minutes of:
2 assisted muscle-ups
4 assisted handstand push-ups
8 kettlebell swings
♀ 1-pood kettlebell
♂ 1.5-pood kettlebell
Beginner Option:
Complete as many rounds as possible in 20 minutes of:
4 assisted pull-ups
4 assisted dips
8 kettlebell swings
Scaling:
Athletes at all skill levels should perform doubles. Experienced athletes can go as heavy as possible, while newer athletes can use this workout as an opportunity to drill the movement.
Post rounds completed to comments.
Compare to 200218.
Scaling:
Today’s workout is a version of the benchmark workout Cindy. If you have not yet completed Cindy, start there. If you have a Cindy score, increase the difficulty of each movement in the triplet.
Intermediate Option:
Complete as many rounds as possible in 20 minutes of:
5 weighted pull-ups
10 push-ups with feet on a box
15 squats holding a plate
Scaling:
The split jerk allows most athletes to get more weight overhead than any other technique. Newer athletes should spend ample time drilling their mechanics prior to adding lots of weight.
Scaling:
Experienced athletes should try for a PR in this benchmark distance row. Look back at your PR to help determine an appropriate pace. Newer athletes should reduce the distance to complete the row in no more than 25 minutes.
Scaling:
Look back at your recent effort on DT from 220922 and workout 221002. Use a lighter weight for today’s workout. This is a high volume of lifting. Pick a load that allows you to complete an entire round unbroken when fresh. Beginner-level athletes can reduce the overall volume.
Intermediate Option:
4 rounds for time of:
24 deadlifts
18 hang power cleans
12 push jerks
♀ 55 lb ♂ 75 lb
Beginner Option:
3 rounds for time of:
24 deadlifts
18 hang power cleans
12 push jerks
Run 1,600 meters
Rest 3 minutes
Run 1,200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters
Post times to comments.
Compare to 210605.
Scaling:
Today we have four run efforts, each for time. Experienced athletes should consider their mile PR time and shoot to pace that first mile run at about 90% effort. Increase your pace slightly as the distances get shorter. Deconditioned athletes should reduce the overall volume.
Beginner Option:
For time:
Jog 1,200 meters
Rest 3 minutes
Jog 800 meters
Rest 2 minute
Jog 400 meters
Scaling:
Heavy overhead squats challenge your strength while demanding solid mechanics and good flexibility. Athletes at all skill levels should attempt overhead squat triples. Experienced athletes can go as heavy as possible, while newer athletes will use this workout as an opportunity to drill the movement, potentially increasing the reps for more practice.