Scaling:
Newer athletes may benefit from practicing progressions to understand the timing of the movement. For more instruction, review “The Power of Progression, Part 1: Push Jerk.” Ideally, each set will be as heavy as possible for 3 reps, but newer athletes should start light and slowly add weight as they are comfortable.
Scaling:
These bike intervals include a 1-to-1 work-rest ratio. Push the intensity for each minute of work. Deconditioned athletes can reduce the number of rounds.
Beginner Option:
5 rounds for max distance of:
Bike 1 minute
Rest 1 minute
Scaling:
Modify the pushing movements to something challenging that decreases in difficulty each round. Athletes of all levels should first develop strength in a strict handstand push-up before performing a kipping handstand push-up.
♀ 14-lb ball to 11-ft target, same ball for pull-ups
♂ 20-lb ball to 12-ft target, same ball for pull-ups
Post time to comments.
Scaling:
Today’s wall-ball shots are thrown to a higher target than usual. If the front squat portion of your wall balls starts to deteriorate, reduce the weight of the medicine ball.
Intermediate Option:
5 rounds for time of:
20 wall-ball shots
10 med-ball weighted pull-ups
♀ 10-lb ball to 11-ft target, same ball for pull-ups
♂ 16-lb ball to 12-ft target, same ball for pull-ups
Beginner Option:
3 rounds for time of:
15 wall-ball shots
7 assisted pull-ups
♀ 6-lb ball to 9-ft target
♂ 10-lb ball to 10-ft target
Complete as many rounds as possible in 45 minutes of:
Run 800 meters
10 deadlifts
Run 800 meters
50 sit-ups
♀ 215 lb ♂ 315 lb
Post rounds completed to comments.
Compare to 170624.
Scaling:
This workout requires steady output and pacing. Find a load for the deadlift that is challenging but not so heavy that you’re unable to maintain the points of performance.
Intermediate Option:
Complete as many rounds as possible in 45 minutes of:
Run 800 meters
10 deadlifts
Run 800 meters
50 sit-ups
♀ 175 lb ♂ 255 lb
Beginner Option:
Complete as many rounds as possible in 30 minutes of:
Run 400 meters
10 deadlifts
Run 400 meters
30 sit-ups
Scaling:
Most athletes can perform this workout as written. Experienced athletes can go as heavy as possible, while newer athletes can use this workout as an opportunity to drill the snatch.
Helen
3 rounds for time of:
Run 400 meters
21 kettlebell swings
12 pull-ups
♀ 16-kg KB ♂ 24-kg KB
Post time to comments.
Compare 210726.
Scaling:
This benchmark workout is an all-out sprint. The swings and pull-ups should be easy enough that you are still able to push the pace on the runs. Intermediate athletes can complete this as prescribed.
Beginner Option:
3 rounds for time of:
Run 200 meters
15 kettlebell swings
9 jumping pull-ups
Shuttle runs, 8 m
Dumbbell snatches
Bike for calories
Dumbbell box step-ups
Strict burpees
This workout has the same format as Fight Gone Bad, working at each station for one minute then rotating. After completing all 5 stations, rest for 1 minute before starting the next round. One point is given for each rep, calorie biked, or shuttle-run length.
♀ 35-lb DB, 20-in box
♂ 50-lb DB, 24-in box
Use a single dumbbell for the snatches and step-ups. For the strict burpee, perform an honest push-up followed by an enthusiastic vertical jump.
Scaling:
Most athletes will be able to maintain the structure of this workout. Reduce the weight of the dumbbell for the snatch and the step-up.
Intermediate Option:
3 rounds of:
Shuttle runs, 8 m
Dumbbell snatches
Bike for calories
Dumbbell box step-ups
Strict burpees
♀ 25-lb DB
♂ 35-lb DB
Beginner Option:
3 rounds of:
Shuttle runs, 8 m
Dumbbell snatches
Bike for calories
Box step-ups
Burpees
Scaling:
Few athletes will need to scale this lifting day. Experienced athletes can go as heavy as possible, while newer athletes can use this workout as an opportunity to drill the movements. Both the clean and the jerk are technical lifts that should be practiced in the warm-up.