Scaling:
Most athletes can perform this workout as prescribed. Experienced athletes can go as heavy as possible, while newer athletes can use this workout as an opportunity to drill the standard thruster from the front rack.
Then, 5 rounds of:
20 back extensions
16 GHD sit-ups
Then, row 1,000 meters
Post time to comments.
Compare to 160102.
Scaling:
Beginner-level athletes can use the warm-up to allow for controlled exposure to the GHD machine, but choose AbMat sit-ups for the workout. Intermediate athletes can reduce the volume on the GHD.
Scaling:
This heavy day is a barbell complex. Newer athletes should spend time drilling the mechanics of each movement, start light, and slowly add weight as they become comfortable.
Scaling:
Today we have a pull and a push at light weight, high volume. Choose a weight on the barbell that allows you to move the weight quickly with solid mechanics.
Beginner Option:
3 rounds for time of:
15 sumo deadlift high pulls
15 thrusters
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.