Post total time to comments.
Compare to 220110 (similar).
Scaling:
Recall your effort from a few months ago. Although the rounds are the same, today we have built-in rest. Go hard, note your time after round one, and try to hold your pace.
Beginner Option:
3 rounds for time of:
Row 350 meters
12 burpees
Run 200 meters
Rest 3 minutes
Scaling:
This benchmark workout involves two high-skill movements. Reduce the load and modify the muscle-ups to complete the workout in 12 minutes or less. Elite athletes should shoot for 5 minutes or less.
Intermediate Option:
9-7-5 reps for time of:
Muscle-ups
Squat snatches
♀ 75 lb ♂ 115 lb
Beginner Option:
9-7-5 reps for time of:
Ring rows
Push-ups
Squat snatches
Scaling:
Most athletes can attempt the split jerk sets. Experienced athletes can go as heavy as possible, while newer athletes can use this workout as an opportunity to drill the movement.
♀ 14-lb ball to 9-ft target
♂ 20-lb ball to 10-ft target
Post time to comments.
Compare to 210603.
Scaling:
This classic benchmark contains a high volume of a light weightlifting movement. Choose a load that allows you to hang on for large sets. Pacing and strategic rest periods will be required to log your best time.
Intermediate Option:
For time:
150 wall-ball shots
♀ 10-lb ball to 9-ft target
♂ 14-lb ball to 10-ft target
Complete as many rounds as possible in 15 minutes of:
15 dumbbell rows, left arm
15 dumbbell rows, right arm
50-ft handstand walk
♀ 35-lb DB ♂ 50-lb DB
Post rounds completed to comments.
Compare to 200417.
Scaling:
Reduce the load. If you are unable to hold a handstand, modify the handstand walk and spend that portion practicing by putting weight on your hands — i.e., plank hold, bear crawl, wall walk, or hold a weight overhead.
Intermediate Option:
Complete as many rounds as possible in 15 minutes of:
15 dumbbell rows, left arm
15 dumbbell rows, right arm
25-ft handstand walk
♀ 25-lb DB ♂ 35-lb DB
Beginner Option:
Complete as many rounds as possible in 15 minutes of:
10 dumbbell rows, left arm
10 dumbbell rows, right arm
25-ft waiter walk, left arm
25-ft waiter walk, right arm
Scaling:
Experienced athletes should pick loads that allow them to attempt to set a PR in the later sets. Newer athletes can use this session as an opportunity to drill the movement.
Beginner Option:
Back squat 5-5-3-3-3-3-3-3-3-3 reps
Complete as many rounds as possible in 10 minutes of:
15 deadlifts
15 hand-release push-ups
♀ 95 lb ♂135 lb
Post rounds completed to comments.
Scaling:
A classic combo of deadlifts and pushing. The deadlifts are meant to be light and fast. On the hand-release push-up, descend to the floor in a solid plank, maintain tension, release the hands from the ground, and finally, rise with your chest and hips at the same rate.
Intermediate Option:
Complete as many rounds as possible in 10 minutes of:
15 deadlifts
15 hand-release push-ups
♀ 75 lb ♂115 lb
Beginner Option:
Complete as many rounds as possible in 10 minutes of:
10 deadlifts
10 elevated push-ups
Scaling:
This workout contains difficult movements at a low enough volume that they should be performed at a sprint pace. The snatch load should be heavy enough that touch-and-go is not sustainable but light enough that long breaks between reps can be avoided.
Intermediate Option:
9-6-3 reps for time of:
Snatches
Burpee box jump-overs
♀ 24-in box, 115 lb
♂ 30-in box, 155 lb
Beginner Option:
9-6-3 reps for time of:
Snatches
Burpee box step-overs
Scaling:
Intermediate athletes can complete this workout as prescribed and just stop at the 25-minute cap. Choose a medicine ball that allows you to complete the large middle rounds in no more than 3 sets. Consider reducing the number of shuttle runs.
Beginner Option:
6-lb medicine ball, 9-ft target, 25-ft shuttle (out and back counts as 2), lying to standing rope climbs
10-lb medicine ball, 9-ft target, 25-ft shuttle (out and back counts as 2), lying to standing rope climbs