Complete as many rounds as possible in 7 minutes of: 7 box jumps 7 chest-to-bar pull-ups ♀ 24-in. box ♂30-in box Post rounds completed to comments. Scaling: This is a burner. Push the intensity by choosing modifications that allow you to complete the sets unbroken. Intermediate Option: Complete as many rounds as possible in 7 minutes of: 7 box jumps 5 chest-to-bar … [Read more...] about Tuesday 211123
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Monday 211122
Holleyman 30 rounds for time of: 5 wall-ball shots 3 handstand push-ups 1 power clean ♀ 14-lb. ball, 155-lb. clean ♂ 20-lb. ball, 225-lb. clean Post time to comments. Compare to 130918. Scaling: This is a long hero workout. Reduce the overall rounds in order to complete the work in 25 minutes or less. Intermediate Option: 25 rounds for time of: 5 wall-ball shots 3 … [Read more...] about Monday 211122
Saturday 211120
3 rounds for max reps of: 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 … [Read more...] about Saturday 211120
Friday 211119
10 rounds for time of: 1 power snatch 3 overhead squats ♀ 125 lb. ♂ 185 lb. Post time to comments. Compare 180225. 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 … [Read more...] about Friday 211119
Thursday 211118
Jerry For time: Run 1 mile Row 2,000 meters Run 1 mile Post time to comments. Compare to 200702. 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 … [Read more...] about Thursday 211118
Tuesday 211116
Shoulder press 1-1-1-1-1-1-1-1-1-1 reps Post loads to comments. Scaling: Most athletes can perform this workout as prescribed. Newer athletes should focus on maintaining sound mechanics rather than trying for max loads. Beginner Option: Shoulder press 3-3-3-3-3-3-3-3-3-3 reps … [Read more...] about Tuesday 211116
Monday 211115
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 … [Read more...] about Monday 211115
Sunday 211114
21-15-9 reps for time of: Deadlifts Strict ring dips ♀ 185 lb. ♂ 275 lb. Post time to comments. Compare to 160118. 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 … [Read more...] about Sunday 211114
Friday 211112
Every 4 minutes for 7 rounds: 200-m sprint Post each sprint time to comments. Scaling: Each round should be an all out effort with plenty of time to recovery between sprints. Beginners can reduce the total number of rounds. Beginner Option: Every 4 minutes for 4 rounds: 200-m run … [Read more...] about Friday 211112
Thursday 211111
Maxton With a weight vest, 13 rounds for time of: 8 strict pull-ups 26 box step-ups 21 burpees ♀ 14-lb. vest, 20-in. box ♂ 20-lb. vest, 24-in. box Post time to comments. 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 … [Read more...] about Thursday 211111