60 toes-to-bars for time
*perform 12 burpees at the start of each minute
Post time to comments.
Scaling:
This couplet is sure to challenge your midline. Newer athletes should reduce the burpees to allow at least 30 seconds of work on the pull-up bar. Intermediate athletes can perform this workout as prescribed.
Beginner Option:
50 hanging knee raises for time
*perform 5 burpees at the start of each minute
Scaling:
Focus on excellent technique on every set. The beginner should focus on mechanics instead of loading. If you have a previous maximal load for this movement, use this as an opportunity to attempt a new PR. For more experienced athletes, only increase the load if your technique is consistent.
Chelsea
Every minute on the minute for 30 minutes perform:
5 pull-ups
10 push-ups
15 squats
If you fall behind the clock, keep going for 30 minutes and see how many rounds you can complete.
If you've finished the workout before, this time add 1 rep to each exercise — i.e., 6 pull-ups, 11 push-ups, and 16 squats each minute — and see if you can go the full 30 minutes.
Post results to comments.
Compare to 180816.
Scaling:
For intermediate athletes, this benchmark has a built-in scale by requiring you to continue after you fail to meet the interval. Newer athletes should modify the movements and reps but try to maintain a similar interval structure.
Beginner Option:
Every minute on the minute for 20 minutes perform:
3 jumping pull-ups
6 knee push-ups
9 squats
If you fall behind the clock, keep going for 20 minutes and see how many rounds you can complete.
Scaling:
Move consistently through this workout and attack the runs with intensity. Athletes that are less familiar with the GHD should reduce the reps or rounds.
Intermediate Option:
5 rounds for time of:
15 GHD sit-ups
400-m run
Beginner Option:
3 rounds for time of:
20 sit-ups
400-m run
20 seconds of muscle-ups
Rest 10 seconds
20 seconds of clean and jerks
Rest 10 seconds
♀ 95 lb. ♂ 135 lb.
Post total muscle-ups and total clean and jerks to comments.
Compare to 120423.
Scaling:
Choose modifications for each movement that allow you to complete multiple reps unbroken of each when fresh.
Intermediate Option:
8 1-minute rounds for max reps of:
20 seconds of muscle-ups
Rest 10 seconds
20 seconds of clean and jerks
Rest 10 seconds
♀ 75 lb. ♂ 115 lb.
Beginner Option:
8 1-minute rounds for max reps of:
20 seconds of 2 ring rows + 2 jumping ring dips
Rest 10 seconds
20 seconds of clean and jerks
Rest 10 seconds
Scaling:
Today we have a repeat Hero workout. This chipper is a mix of body weight movements and higher skilled, less common movements. Newer athletes should reduce the volume and choose modifications that ensure large sets with minimal rest.
Intermediate Option:
For time:
50 walking lunge steps
25 pull-ups
50 box jumps
50 double-unders
50 back extensions
25 ring dips
50 knees-to-elbows
25 wall-ball "2-fer-1s"
50 sit-ups
4 rope climbs, 15 ft.
200-m dumbbell farmers carry
Then as many reps as possible of:
10 deficit push-ups (hands on DBs)
10 dumbbell squats
Rest 2 minutes between rounds.
♀ 25-lb. dumbbells ♂ 35-lb. dumbbells
Post number of reps completed each round to comments.
Scaling:
Similar to 210227, reduce the dumbbell load so you can move with limited rest on both the carries and squats. Deconditioned athletes may consider shortening the 5-minute interval to encourage a faster pace each round.
Intermediate Option:
Three 5-minute rounds of:
200-m dumbbell farmers carry
Then as many reps as possible of:
10 deficit push-ups (hands on DBs)
10 dumbbell squats
Rest 2 minutes between rounds.
♀ 25-lb. dumbbells ♂ 15-lb. dumbbells
Beginner Option:
Three 3-minute rounds of:
100-m dumbbell farmers carry
Then as many reps as possible of:
10 assisted push-ups
10 dumbbell squats
Rest 2 minutes between rounds.
¾ bodyweight hang power snatches
Handstand push-ups
Rest as needed between rounds.
Post reps of each to comments.
Compare to 210126.
Scaling:
For each movement, pick modifications that allow you to complete at least 10 reps. Reduce the weight on the snatches so that it is still heavy for you but light enough that you can cycle the reps. Newer athletes should treat today as an opportunity to practice two difficult movements.
Intermediate Option:
5 rounds for max reps of:
2/3 bodyweight hang power snatches
Handstand push-ups
Rest as needed between rounds.
Beginner Option:
5 rounds, not for time of:
10 hang power snatches
10 push-ups
Scaling:
All 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 12 minutes of:
9 dumbbell deadlifts
6 burpees
3 dumbbell power cleans
♀ 40 lb. DBs ♂ 60 lb. DBs
Post completed rounds to comments.
Compare to 170628.
Scaling:
Choose a load that is challenging but allows you to move quickly through the short rep set for each movement. You will be breathing hard, and grip may be taxed, but try to minimize rest between movements.
Intermediate Option:
Complete as many rounds as possible in 12 minutes of:
9 dumbbell deadlifts
6 burpees
3 dumbbell power cleans
♀ 30 lb. DBs ♂ 45 lb. DBs
Beginner Option:
Complete as many rounds as possible in 9 minutes of:
9 dumbbell deadlifts
6 burpees
3 dumbbell power cleans