1 minute of GHD sit-ups
1 minute of walking lunges
1 minute of bar muscle-ups
Post reps of each to comments.
Scaling:
This combo will tax your midline. If you are new to the GHD, practice the skill during warm-up and modify to an abmat sit-up during the workout. Choose a muscle-up modification that will allow you to complete at least 5 reps in the interval.
Intermediate Option:
2 rounds for max reps of:
1 minute of GHD sit-ups
1 minute of walking lunges
1 minute of assisted bar muscle-ups
1 round for max reps of:
1 minute of abmat sit-ups
1 minute of walking lunges
1 minute of assisted bar muscle-ups
Beginner Option:
2 rounds for max reps of:
1 minute of abmat sit-ups
1 minute of walking lunges
1 minute of 3 jumping pull-ups + 3 assisted push-ups
Scaling:
This workout contains a high volume of weightlifting at a moderately heavy load. Reduce the weight but try to perform the prescribed reps. Today’s workout offers a good opportunity to focus on mechanics in your snatch and overhead squat.
Intermediate Option:
10 rounds for time of:
1 power snatch
3 overhead squats
♀ 95 lb. ♂ 135 lb.
Beginner Option:
10 rounds for time of:
1 power snatch
3 overhead squats
Scaling:
This workout should feel similar to a 5k run or row effort, and fall into a similar time domain. Intermediate athletes can do this workout as prescribed.
Beginner Option:
For time:
Run 800 meters
Row 1,000 meters
Run 800 meters
Scaling:
Most athletes can perform this workout as prescribed. Newer athletes should focus on maintaining sound mechanics rather than trying for max loads.
Complete as many rounds as possible in 20 minutes of:
20 medicine-ball cleans
60 double-unders
♀ 14-lb. ball ♂ 20-lb. ball
Post rounds completed to comments.
Compare to 180112.
Scaling:
Adjust the movements and reps so you can keep moving for the duration of the workout. The volume of squats will be high, so choose a ball that is manageable. The volume of double-unders is also high in this conditioning workout. If you can do them, this is a good opportunity to practice large sets while fatigued; if you struggle with double-unders, reduce the reps so you can keep moving and don't stall on the rope.
Intermediate Option:
Complete as many rounds as possible in 20 minutes of:
20 medicine-ball cleans
30 double-unders
♀ 10-lb. ball ♂ 14-lb. ball
Beginner Option:
Complete as many rounds as possible in 10 minutes of:
10 medicine-ball cleans
60 single-unders
Scaling:
Reduce the load in order to complete each round in 3-4 sets. Similarly, choose a ring dip modification that allows you to complete each round in 3-4 sets, with solid mechanics.
Intermediate Option:
21-15-9 reps for time of:
Deadlifts
15-12-9
Strict ring dips
♀ 165 lb. ♂ 245 lb.
Beginner Option:
21-15-9 reps for time of:
Deadlifts
Assisted push-ups
♀ 65 lb. ♂ 95 lb.
Scaling:
This is a high volume Hero workout. Newer athletes should reduce the rounds. Intermediate athletes can choose to not wear a vest while preserving the reps and movements.
Intermediate Option:
13 rounds for time of:
8 strict pull-ups
26 box step-ups
21 burpees
♀ 20-in. box
♂ 24-in. box
Beginner Option:
5 rounds for time of:
4 assisted pull-ups
13 box step-ups
11 burpees