Scaling:
All athletes can perform this workout as prescribed. Newer athletes should focus on maintaining sound mechanics rather than trying for max loads.
75 kettlebell swings
Run 1 mile
75 kettlebell swings
♀ 16-kg KB ♂ 24-kg KB
Post time to comments.
Compare to 141201.
Scaling:
Reduce the loading to allow you to complete a large set of KBS’s with solid technique. Run hard. Beginners should reduce the overall volume of this workout.
Intermediate Option:
For time:
50 kettlebell swings
Run 1 mile
50 kettlebell swings
♀ 12-kg KB ♂ 20-kg KB
Beginner Option:
For time:
30 kettlebell swings
Run 800 meters
30 kettlebell swings
Scaling:
Reduce the load on the front squat to a challenging set of 5 for you, while still allowing you to complete each set unbroken. Similarly, on the HSPU, choose a modification that is more challenging than the last time we performed HSPU’s.
Intermediate Option:
10 rounds for time of:
5 front squats
5 strict handstand push-ups, hands on 25-lb. plates
♀ 110 lb. ♂ 165 lb.
Beginner Option:
5 rounds for time of:
5 front squats
5 push-ups
Scaling:
Most athletes can attempt the hang power clean and push jerks as prescribed. Newer athletes should start light and treat the early larger sets as practice. More experienced athletes should try for the heaviest load they can at each set of reps.
Scaling:
Beginning athletes can use warm-up time to allow for controlled exposure to the GHD, while choosing abmat sit-ups for the workout portion. Push hard on the monostructural work, aiming to complete a round in 6 minutes or less.
Intermediate Option:
3 rounds for time of:
Row 500 meters
Run 400 meters
20 GHD sit-ups
Beginner Option:
3 rounds for time of:
Row 250 meters
Run 200 meters
20 sit-ups
Scaling:
This couplet will tax your grip. Choose dumbbell loading and a pull-up modification that allow you to keep moving, even with shorts working sets followed by a quick rest. New athletes should reduce the overall volume.
Intermediate Option:
5 rounds for time of:
50-ft. dumbbell front-rack lunge
20 pull-ups
♀ 25-lb. DBs ♂ 35-lb. DBs
Beginner Option:
3 rounds for time of:
50-ft. dumbbell front-rack lunge
15 assisted pull-ups
Post reps completed to comments.
Compare to 200116.
Scaling:
For the box jumps, prioritize jumping even if it means lowering the height of the box or using a stack of plates and eliminating the jump-over. Select a load for the deadlift that allows you to complete at least 15 consecutive reps when fresh.
Intermediate Option:
Complete as many rounds as possible in 10 minutes of:
3 burpee box jump-overs
3 deadlifts
6 burpee box jump-overs
6 deadlifts
9 burpee box jump-overs
9 deadlifts
Etc.
♀ 20-in. box, 125 lb.
♂ 24-in. box, 185 lb.
Beginner Option:
Complete as many rounds as possible in 10 minutes of:
3 burpee box jump-overs
3 deadlifts
6 burpee box jump-overs
6 deadlifts
9 burpee box jump-overs
9 deadlifts
Etc.
Post rounds completed to comments.
Compare to 151217.
Scaling:
Today’s movements are higher skilled. Take a look at “Pistol Variations” and practice proper technique in the single-leg squats. Intermediate athletes can do this workout as written.
Beginner Option:
Complete as many rounds as possible in 20 minutes of:
2 rope climbs, lying to standing
20 squats
40 single-unders