Monday 190506

Saturday 220604

Saturday 220604

For time:

Row 2,000 meters
21 cleans
15 thrusters
Row 1,000 meters
15 cleans
12 thrusters
Row 500 meters
9 cleans
9 thrusters

♀ 95 lb ♂ 135 lb

Post time to comments.
Compare to 190602.

Scaling:
Reduce the weight on the barbell in order to move through this workout with solid mechanics.

Beginner Option:
For time:
Row 1,000 meters
15 cleans
12 thrusters
Row 500 meters
12 cleans
9 thrusters
Row 250 meters
9 cleans
6 thrusters

♀ 35 lb ♂ 45 lb

Wednesday 231115

Wednesday 231115

Meet Guest Programmer - Dale King: Nov. 6-19, 2023.

For max reps:
Thrusters
Hang cleans

♀ 95-lb thrusters, 125-lb hang cleans
♂ 135-lb thrusters, 185-lb hang cleans

Warm up to the prescribed weight and hit a single, maximum-effort set for each movement. Rest as needed between each effort.

Post loads used and reps completed to comments.

Scaling:
Reduce load to perform at least 10 unbroken reps of each movement. Beginners should practice maintaining sound mechanics at moderate loads rather than performing a single-set of maximum reps.

Intermediate option:
For max reps:
Thrusters
Hang cleans

♀ 80-lb thrusters, 95-lb cleans
♂ 115-lb thrusters, 135-lb cleans

Beginner option:
For load:
5-5-5
Thrusters
5-5-5
Hang cleans

♀ 55-lb thrusters, 65-lb cleans
♂ 75-lb thrusters, 95-lb cleans

Movement resources:
The Thruster
The Hang Clean

Monday 231113

Monday 231113

Meet Guest Programmer - Dale King: Nov. 6-19, 2023.

For time:
Row 1,000 meters
30 bench presses, body weight
Row 1,000 meters
20 bench presses
Row 1,000 meters
10 bench presses

Post time to comments.

Compare to 070113.

Scaling:
Reduce the distance of the row to keep each effort under 5 minutes. Reduce the load, and potentially the volume, of the bench presses to maintain sets of 5 or more reps at a time.

Intermediate option:
For time:
Row 1,000 meters
30 bench presses, ¾ body weight
Row 1,000 meters
20 bench presses
Row 1,000 meters
10 bench presses

Beginner option:
For time:
Row 700 meters
20 bench presses
Row 700 meters
15 bench presses
Row 700 meters
10 bench presses

♀ 45-lb barbell
♂ 65-lb barbell

Movement Resources:
The Bench Press
Rowing Technique

Thursday 211021

Thursday 211021

For time:

1,000-m row
25 box jumps, 30-in. box
1,000-m row
50 box jumps, 24-in. box
1,000-m row
75 box jumps, 20-in. box

Post time to comments.

Scaling:
Deconditioned athletes should reduce the overall volume of this workout to finish the work in 20 minutes or less.

Intermediate Option:
For time:
1,000-m row
20 box jumps, 30-in. box
1,000-m row
40 box jumps, 24-in. box
1,000-m row
60 box jumps, 20-in. box

Beginner Option:
For time:
500-m row
10 box jumps, 16-in. box
500-m row
20 box jumps, 12-in. box
500-m row
30 box jumps, 6-in. box