Scaling:
If you are not proficient in the handstand, review the article “Handstands,” and practice the drills provided as well as the safety tips for bailing out. Reduce the range of motion on the wall walks to a distance you can comfortably support yourself in while inverted. For example, begin the movement in a plank with your feet touching the wall, walk your feet up the wall while keeping both hands on the ground, then walk your feet back to a plank.
Scaling:
This couplet is meant to be heavy and high skill. Reduce the load and modify the muscle-up to keep this one under 10 minutes. Elite athletes will be closer to 5 minutes or less.
Complete as many rounds as possible in 12 minutes of:
10 burpees
25 double-unders
Post rounds completed to comments.
Compare to 130627.
Scaling:
If you’re new to the double-under, spend some time practicing during your warm-up. If you’re unable to string sets of double-unders together, perform single-unders for this workout so you can keep moving.
Beginner Option:
Complete as many rounds as possible in 7 minutes of:
7 burpees
25 single-unders
2022 Age-Group Quarterfinal Workout 1
3 rounds for time of:
20 toes-to-bars
20 alternating dumbbell snatches
♀ 50-lb dumbbell ♂ 70-lb dumbbell
Scaling:
This workout is a sprint that top athletes will complete unbroken. Choose a dumbbell weight that is challenging but will not slow you down. Scale the toes-to-bars to something that can be completed in a single set in the first round but may need to be broken up in later rounds.
Intermediate Option:
3 rounds for time of:
20 toes-to-bars
20 alternating dumbbell snatches
♀ 35-lb dumbbell ♂ 50-lb dumbbell
Beginner Option:
3 rounds for time of:
20 hanging knee-raises
20 alternating dumbbell snatches
Scaling:
Watch “Pistol Variations” and practice proper technique in the single-leg squats. If you are unable to perform single-leg squats with your heel on the ground throughout the rep, modify the movement to a box, as seen in the video. Reduce the load on the SDHP.
Intermediate Option:
4 rounds for time of:
20 single-leg squats
15 sumo deadlift high pulls
♀ 75 lb ♂ 115 lb
Beginner Option:
3 rounds for time of:
30 squats
15 sumo deadlift high pulls
21 thrusters
12 rope climbs, 15 ft
15 thrusters
9 rope climbs,15 ft
9 thrusters
6 rope climbs, 15 ft
♂ 75 lb ♀ 115 lb
Post time to comments.
Compare to 160426.
Scaling:
This hero workout is a classic couplet of thrusters and a pull exercise. Beginner-level athletes should look back to their performance from a few months ago, on 220206, and choose a weight on the thruster that is slightly heavier. Reduce the reps or modify the pull exercise for the rope climb.
Intermediate Option:
For time:
21 thrusters
9 rope climbs, 15 ft
15 thrusters
6 rope climbs,15 ft
9 thrusters
3 rope climbs, 15 ft
♂ 75 lb ♀ 115 lb
Beginner Option:
For time:
21 thrusters
12 rope climbs, lying to standing
15 thrusters
9 rope climbs, lying to standing
9 thrusters
6 rope climbs, lying to standing