Quarterfinal Test 2
For time:
60 GHD sit-ups
6 rope climbs, 15 ft.
60 single-leg squats, alternating
50 GHD sit-ups
5 rope climbs, 15 ft.
50 single-leg squats, alternating
40 GHD sit-ups
4 rope climbs, 15 ft.
40 single-leg squats, alternating
30 GHD sit-ups
3 rope climbs, 15 ft.
30 single-leg squats, alternating
Time cap: 20 min.
Post choice of workout and time to comments.
Scaling:
If choosing Test 1, modify the movements and reduce the dumbbell load to something you can perform quickly and unbroken. This workout is a sprint, and should be scaled to allow for a quick, all-out effort.
If choosing Test 2, be careful of the high volume of each exercise, especially with the GHD. Athletes without exposure to the GHD should drastically reduce the volume. Overall this workout is fairly long, so choose modifications that are still challenging, and plan on having to break each exercise multiple sets.
Intermediate Option:
3 rounds of:
10 kipping handstand push-ups
10 dumbbell hang power cleans
30 double-unders
StrengthSnatch (5×5@75% )Complete a set every 2:00 Metcon For Time:100ft DB Lunge Walk (50s/35s)21 Burpee Pull Ups100ft DB Lunge Walk (50s/35s)15 Burpee Pull Ups100ft DB Lunge Walk (50s/35s)9 Burpee Pull Ups100ft DB Lunge Walk (50s/35s)
Strength Snatch (5x5@75% ) Complete a set every 2:00
Metcon For Time: 100ft DB Lunge Walk (50s/35s) 21 Burpee Pull Ups 100ft DB Lunge Walk (50s/35s) 15 Burpee Pull Ups 100ft DB Lunge Walk (50s/35s) 9 Burpee Pull Ups 100ft DB Lunge Walk (50s/35s)
For Time
From 0:00, perform: 21 Burpees 1 Round of “Dumbbell DT” (2x50/35 lb) 18 Burpees 1 Round of “Dumbbell DT” (2x50/35 lb) 15 Burpees 1 Round of “Dumbbell DT” (2x50/35 lb) 12 Burpees 1 Round of “Dumbbell DT” (2x50/35 lb)
From 10:00, perform: 21 Air Squats Hops Over Dumbbell 1 Round of “Dumbbell DT” (2x50/35 lb) 18 Air Squats Hops Over Dumbbell 1 Round of “Dumbbell DT” (2x50/35 lb) 15 Air Squats Hops Over Dumbbell 1 Round of “Dumbbell DT” (2x50/35 lb) 12 Air Squat Hops Over Dumbbell 1 Round of “Dumbbell DT” (2x50/35 lb)
1 Rounds of “Dumbbell DT” consists of: 12 Deadlifts, 9 Hang Power Cleans, and 6 Push Jerks