21 deadlifts
21-m handstand walk
15 deadlifts
15-m handstand walk
9 deadlifts
9-m handstand walk
♀ 155 lb ♂ 225 lb
Post time to comments.
Compare to 131015.
Scaling:
Reduce the weight on the deadlift. 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:
For time:
21 deadlifts
15-m handstand walk
15 deadlifts
9-m handstand walk
9 deadlifts
6-m handstand walk
1 minute of wall-ball shots
1 minute of sumo deadlift high pulls
1 minute of box jumps
1 minute of push presses
1 minute of rowing (calories)
Rest 1 minute
♀ 14-lb ball to 9 ft, 55-lb SDHP and press, 20-in box
♂ 20-lb ball to 10 ft, 75-lb SDHP and press, 20-in box
Post total reps to comments.
Compare to 190421.
Scaling:
Most athletes should be able to stick with the interval pattern. Beginners should reduce the loading and height of the box. Intermediate athletes can complete this as prescribed.
Beginner Option:
♀ 6-lb ball to 9 ft, 35-lb SDHP and press, 12-in box
♂ 10-lb ball to 10 ft, 45-lb SDHP and press, 15-in box
Scaling:
Similar to the Hero workout JT, this one will test your pushing stamina. This version, however, incorporates a break from pushing, with a set of sit-ups after each round. Modify the movements to complete each set in 5 sets or less.
Intermediate Option:
For time:
12-9-6 strict handstand push-ups
12-9-6 strict ring dips
15-12-9 push-ups
*Complete 21 sit-ups after each set
Beginner Option:
For time:
15-12-9 dumbbell shoulder press
15-12-9 jumping ring dips
15-12-9 assisted push-ups
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 movement.
Scaling:
This classic benchmark is a long workout with significant volume. Reduce the volume or go lighter, but expect to need multiple sets to complete each 30-rep segment.
Intermediate Option:
4 rounds for time of:
Run 800 meters
30 kettlebell swings
30 pull-ups
♀ 16-kg KB ♂24-kg KB
Beginner Option:
3 rounds for time of:
Jog 400 meters
20 kettlebell swings
20 pull-ups
Scaling:
Most athletes can perform this workout as prescribed. Newer athletes should focus on maintaining sound mechanics rather than trying for max loads.
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.