Scaling:
This longer workout contains large sets of each exercise. Reduce the number of reps so each round can be completed in less than 10 minutes. While breaks will be needed to get through each set, scale down to avoid total failure and encourage consistent movement.
Intermediate Option:
3 rounds for time of:
Run 800 meters
20 pull-ups
30 push-ups
40 squats
Beginner Option:
3 rounds for time of:
Run 400 meters
15 ring rows
20 assisted push-ups
25 squats
Task Tabata
300 reps for time, following the pattern:
20 seconds of pull-ups
10 seconds of rest
20 seconds of push-ups
10 seconds of rest
20 seconds of sit-ups
10 seconds of rest
20 seconds of squats
10 seconds of rest
After the round of squats, begin again with the pull-ups. Keep a running total of reps and continue working until 300 reps are completed.
Post time to comments.
Scaling:
Reduce the total number of reps to be completed but preserve the 20-on, 10-off interval.
Intermediate Option:
225 reps for time
Beginner Option:
150 reps for time, following the pattern:
20 seconds of ring rows
10 seconds of rest
20 seconds of knee push-ups
10 seconds of rest
20 seconds of sit-ups
10 seconds of rest
20 seconds of squats
10 seconds of rest
Complete as many rounds as possible in 20 minutes of:
4 strict pull-ups
8 push-ups with feet on a box
12 med-ball cleans
♀ 20-in.box, 14-lb. ball
♂ 24-in.box, 20-lb. ball
Post rounds completed to comments.
Scaling:
Modify the pull-ups and push-ups so you can move through the reps without failing in the early rounds. Reduce workout duration and load on the medicine ball so that you can keep moving the entire time.
Intermediate Option:
Complete as many rounds as possible in 20 minutes of:
2 kipping + 2 strict pull-ups
8 push-ups
12 med-ball cleans
♀ 10-lb. ball
♂ 14-lb. ball
Beginner Option:
Complete as many rounds as possible in 15 minutes of:
4 assisted pull-ups
8 assisted push-ups
12 med-ball cleans
Scaling:
Reduce the reps and loading so you can complete each round quickly and in nearly unbroken sets. Each round should be a sprint, with rest occurring only in the 3 minutes between rounds. Reduce the total number of rounds to maintain speed rather than slogging through all 5.
Complete as many reps as possible in 21 minutes of:
Run 400/200/100 meters
Max-rep strict pull-ups
Each time you break a set of pull-ups, complete a run. From 0:00-7:00 run 400s, from 7:00-14:00 run 200s, and from 14:00-21:00 run 100s.
Post number of strict pull-ups completed each round to comments.
Scaling:
Choose a pulling exercise that is challenging but allows you to complete at least 10 reps unbroken in the early rounds. If at any point you cannot complete 3 reps unbroken, switch to an easier form of pull-up.
Intermediate Option:
Can be completed as Rx’d
Beginner Option:
Complete as many reps as possible in 14 minutes of: