Scaling:
This is a medium-length workout. Try to keep moving with very short breaks. Reduce the deadlift load so you can complete each round in 3 sets or less and still push a good pace on the bike.
Intermediate Option:
3 rounds for time of:
25 deadlifts
Bike 1,000 meters
♀ 125 lb ♂ 185 lb
Beginner Option:
3 rounds for time of:
15 deadlifts
Bike 500 meters
60 seconds of thrusters
60 seconds of pull-ups
45 seconds of thrusters
45 seconds of pull-ups
30 seconds of thrusters
30 seconds of pull-ups
♀ 65 lb ♂ 95 lb
This workout takes 4.5 minutes, with no rest between exercises.
Post total reps completed to comments.
Scaling:
A classic combination of thrusters and pull-ups. Beginners can reduce the loading and modify the pull-up in order to push the pace with minimal rest.
Beginner Option:
For reps:
60 seconds of thrusters
60 seconds of jumping pull-ups
45 seconds of thrusters
45 seconds of jumping pull-ups
30 seconds of thrusters
30 seconds of jumping pull-ups
Partition as needed to complete 45 reps of each exercise as quickly as possible.
♀ 155 lb ♂ 225 lb
Post time and rep scheme used to comments.
Scaling:
If you did not perform Diane the last time it was programmed, perform the original benchmark and shoot for a PR. Newer athletes should reduce the deadlift weight and modify the handstand push-up.
Intermediate Option:
Diane
21-15-9 reps for time of:
Deadlifts
Handstand push-ups
♀ 155 lb ♂ 225 lb
Beginner Option:
21-15-9 reps for time of:
Deadlifts
Elevated push-ups
♀ 55 lb ♂ 75 lb
Scaling:
Modify the movements so you’re able to work through the reps with minimal rest. If you have not recently done a high volume of GHD sit-ups, reduce the range of motion. If you have not performed GHD sit-ups in a workout, do AbMat sit-ups instead.
Intermediate Option:
For time:
50 sit-ups
40 toes-to-bars
30 GHD sit-ups to parallel
20 pull-ups
10 strict pull-ups
5 bar muscle-ups
Beginner Option:
For time:
50 sit-ups
40 hanging knee raises
30 jumping pull-ups
20 ring rows
10 low ring transitions
1 minute of squat cleans (110/165 lb)
Rest 3 minutes
1 minute of squat cleans (125/185 lb)
Rest 3 minutes
1 minute of squat cleans (135/205 lb)
Rest 3 minutes
1 minute of squat cleans (110/165 lb)
Rest 3 minutes
1 minute of squat cleans (125/185 lb)
Rest 3 minutes
1 minute of squat cleans (135/205 lb)
Try for max reps each round without dropping the barbell. Post reps for each round to comments.
Compare to 140815.
Scaling:
Reduce the weight at each interval, beginning with a load you can move for the full minute without dropping the barbell. Newer athletes should focus less on a max set and more on squat clean mechanics.
Intermediate Option:
1 minute of squat cleans (95/135 lb)
Rest 3 minutes
1 minute of squat cleans (110/165 lb)
Rest 3 minutes
1 minute of squat cleans (125/185 lb)
Rest 3 minutes
1 minute of squat cleans (95/135 lb)
Rest 3 minutes
1 minute of squat cleans (110/165 lb)
Rest 3 minutes
1 minute of squat cleans (125/185 lb)
Beginner Option:
Squat clean
5-5-5-5-5-5
Rest 3 minutes between sets
20 dumbbell box step-ups
Max reps of dumbbell push presses
Rest 2 minutes between rounds
♀ 35-lb DBs and 16-in box
♂ 50-lb DBs and 20-in box
Post push press reps completed each round to comments.
Compare to 200324.
Scaling:
Choose weights for the step-ups that allow you to complete the reps in 1 minute or less. Beginner-level athletes can reduce the number of rounds.
Intermediate Option:
Five 2-minute rounds of:
20 dumbbell box step-ups
Max reps of dumbbell push presses
Rest 2 minutes between rounds
♀ 30-lb DBs and 16-in box
♂ 40-lb DBs and 20-in box
Beginner Option:
Three 2-minute rounds of:
20 dumbbell box step-ups
Max reps of dumbbell push presses
Rest 2 minutes between rounds
♀ 10-lb DBs and 8-in box
♂ 15-lb DBs and 10-in box
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 movements.
Bike 3,000 meters
75 kettlebell swings
Row 1,000 meters
60 wall-ball shots
Run 800 meters
45 pull-ups
♀ 24-kg KB, 14-lb ball
♂ 32-kg KB, 20-lb ball
Post time to comments.
Compare to 130629.
Scaling:
Beginner-level athletes should reduce the overall volume of this workout. Intermediate athletes can do this workout as prescribed and complete as much work as possible in 25 minutes or less.
Beginner Option:
For time:
Bike 1,500 meters
40 kettlebell swings
Row 500 meters
30 wall-ball shots
Run 400 meters
20 assisted pull-ups
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.