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Compare to 141112.
Scaling:
Deconditioned athletes should reduce the overall time of this workout and shoot to complete 5-7 rounds. Intermediate athletes can do this workout as prescribed.
Beginner Option:
Complete as many rounds as possible in 10 minutes of:
5 burpees
1 rope climb, lying to standing
30 single-unders
3 rounds for time of:
50 single-leg squats, alternating
7 muscle-ups
10 hang power cleans
♀ 125 lb ♂ 175 lb
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Compare to 150502.
Scaling:
This is a variation of the benchmark workout Nasty Girls. Intermediate athletes should first perform the original benchmark if they haven’t done so already. Newer athletes should modify the movements and loading.
Intermediate Option:
Nasty Girls
3 rounds for time of:
50 squats
7 muscle-ups
10 hang power cleans
♀ 95 lb ♂ 135 lb
Beginner Option:
3 rounds for time of:
25 squats
5 assisted pull-ups
10 hang power cleans
Scaling:
Most athletes will be able to do this workout as prescribed. This progression of snatch variations should prepare you well for the attempts at a 1-rep-max squat snatch. Experienced lifters should try to go heavy, while newer athletes should focus on mechanics and worry less about adding weight.
Scaling:
The intended time domain for today’s workout is in the 12-15 minute range. Modify the distance and reps so that you can move through each movement with minimal rest.
Beginner Option:
3 rounds for time of:
250-m row
15 assisted push-ups
12 sit-ups
With a continuously running clock, complete 5 thrusters every minute.
From 0:00-5:00 use ♀ 55 / ♂ 75 lb.
From 5:00-10:00 use ♀ 65 / ♂ 95 lb.
From 10:00-15:00 use ♀ 75 / ♂ 115 lb.
Continue adding ♀ 10 / ♂ 20 lb. every 5 minutes for as long as you are able.
Post number of minutes completed to comments.
Compare to 160420.
Scaling:
This workout starts light, and the reps start to add up quickly. Intermediate athletes do not need to scale the weights. Beginner athletes can maintain the format of the workout but reduce the loading and overall time domain.
Beginner Option:
With a 10-minute clock, complete 5 thrusters every minute.
From 0:00-5:00 use ♀ 35 / ♂ 45 lb.
From 5:00-10:00 use ♀ 45 / ♂ 65 lb.
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Compare to 210706.
Scaling:
This workout involves some strategy. Go all out on the bike and survive the rest, or pace it a bit and aim for more rounds. Intermediate athletes can do this workout as prescribed.
Beginner Option:
Complete as many Echo bike calories as possible in 10 minutes while performing rounds of:
10 box jumps
15 push jerks
20 seconds on the Echo bike
Complete as many rounds as possible in 10 minutes of:
30-second L-sit from the floor
10 odd-object cleans
Use a 20- to 30-lb. sandbag, ball, backpack, or other odd object for the cleans.
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Scaling:
Watch “L-Sit Variations With Julie Barnes Maurer” and “L-Sit Drills,” and modify the L-sit hold to a position you are able to maintain for a full 30 seconds when fresh.
Intermediate Option:
Complete as many rounds as possible in 10 minutes of:
30-second tuck sit
10 odd-object cleans
Use a 20- to 30-lb. sandbag, ball, backpack, or other odd object for the cleans.
Beginner Option:
Complete as many rounds as possible in 10 minutes of:
30-second seated leg raises
10 odd-object cleans
Use a 10- to 15-lb. sandbag, ball, backpack, or other odd object for the cleans.
Post rounds completed to comments.
Compare to 161124.
Scaling:
Intermediate athletes should take this opportunity to work on stringing big sets of double-unders together. Newer athletes should reduce the over all volume.
Scaling:
Focus on excellent technique for every set. If you have a previous 1-rep max, try to set a new PR. Add weight for each set, but only if movement quality is consistent. Intermediate athletes can perform this workout as prescribed. Newer athletes can increase the reps to encourage more practice with the lift.