3 max sets of handstand push-ups
Shoulder press 3-3-3-3-3 reps
Post number of reps and loads to comments.
Scaling:
Beginners should practice time inverted, either in a handstand or with assistance. Athletes of all levels should first develop the strength in a strict handstand push-up before performing a kipping handstand push-up.
Beginner Option:
3 max sets of push-ups
Shoulder press 3-3-3-3-3 reps
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.
Scaling:
The biking in this longer AMRAP will not interfere with your ability to pull, so ride hard. The pull-up complex should be completed unbroken for the first several rounds, so reduce the loading and reps if that is not feasible. For the weighted pull-ups, use a dumbbell between your ankles that you can jettison while staying on the bar for the remaining reps.
Intermediate Option:
Complete as many rounds as possible in 30 minutes of:
1,000-m bike
2 weighted pull-ups, ♀20 lb/♂30 lb
4 strict pull-ups
6 kipping pull-ups
Beginner Option:
Complete as many rounds as possible in 30 minutes of:
1,000-m bike
10 banded or jumping pull-ups
Scaling:
Beginner-level athletes should choose a weight they can push jerk with solid mechanics rather than focusing on the percentage of their body weight.
Intermediate Option:
4 rounds for time of:
15 push jerks
50 squats
♀ 95 lb ♂ 135 lb
Beginner Option:
3 rounds for time of:
10 push jerks
25 squats
24 double-unders (each)
19 toes-to-bars (total)
2 clean and jerks (total)
400-m run (together)
♀ 135 lb ♂ 205 lb
Post time to comments.
Scaling:
If you don’t have a partner, reduce the toes-to-bar reps to 10 and perform only 1 clean and jerk per round. Newer athletes should reduce the loading and modify the toes-to-bars.
Intermediate Option:
With a partner, 5 rounds for time of:
24 double-unders (each)
19 toes-to-bars (total)
2 clean and jerks (total)
400-m run (together)
♀ 105 lb ♂ 155 lb
Beginner Option:
With a partner, 4 rounds for time of:
24 single-unders (each)
19 hanging knee-raises (total)
2 clean and jerks (total)
400-m run (together)
Pull a sub-1:25/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:30/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:35/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:30/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:25/500-m pace for as long as possible
Post time maintained at each pace to comments. Scale split times as needed.
Compare to 160613.
Scaling:
Approach these intervals as max efforts. Choose a beginning pace on the rower that you are able to maintain for a minimum of 10 seconds.
Intermediate Option:
On the Concept2 rower:
Pull a sub-1:35/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:40/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:45/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:40/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:35/500-m pace for as long as possible
Beginner Option:
On the C2 rower:
Pull a sub-1:55/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-2:00/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-2:05/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-2:00/500-m pace for as long as possible
400-m run
15 sumo deadlift high pulls
15 thrusters
♀ 65 lb ♂ 95 lb
Post time to comments.
Scaling:
Choose a weight on the barbell that allows you to hold on for big sets with minimal rest. Intermediate athletes should be able to complete this workout as prescribed.
Beginner Option:
3 rounds for time of:
200-m run
10 sumo deadlift high pulls
10 thrusters
Scaling:
Ideally, each set will be as heavy as possible for 5 reps, but newer athletes should start light and slowly add weight as they are comfortable.
Scaling:
Experienced athletes should attempt to hang squat snatch as heavy as possible for each set. Newer athletes should focus on the mechanics of the pull under with a light weight and consider adding in a strength piece.
Beginner Option:
Hang squat snatch 3-3-3-3-3-3-3 reps with a PVC pipe
Front squat 3-3-3-3-3-3-3 reps