Monday 250120

Wednesday 241225

Wednesday 241225

12 rounds for time, starting with 1 and adding an exercise each round:
1 wall walk
2 candlestick rocks
3 burpees
4 push-ups
5 walking lunges
6 air squats
7 sit-ups
8 jumping squats
9 jumping lunges
10 broad jumps
11 handstand push-ups
12 single-leg squats

Perform this workout like the "12 Days of Christmas" song. In Round 1, perform 1 wall walk. In Round 2, perform 2 candlestick rocks, then 1 wall walk. In Round 3, perform 3 burpees, 2 candlestick rocks, and 1 wall walk. Continue adding a new exercise each round.

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Compare to 231225.

Stimulus and Strategy:
Today’s workout is all bodyweight movements. Scale the difficulty of each element so you can keep moving and perform the reps of each movement unbroken — more moving and less hook-gripping your shorts.

Scaling:
The exercises with the most reps are push-ups through jumping lunges — anywhere from 36 to 42 reps. Reduce the reps as needed or only perform the even rounds (i.e., in Round 1, perform 2 candlesticks, then 1 inchworm. In Round 2, complete 4 knee push-ups, 3 burpees, 2 candlesticks, then 1 inchworm. Continue adding two new exercises each even round).

To reduce the complexity of these bodyweight movements, reduce the range of motion. For example, on the wall walks, only take two steps toward the wall or perform an inchworm. On the burpees, perform an up-down. On the handstand push-ups, perform a dumbbell shoulder press or pike push-up. And for the single-leg squats, use a higher target or do an air squat.

In case of injury or limitation, substitute equipment to preserve the movement function as much as possible, or choose an alternative suitable for your situation.

Intermediate option:
Same as Rx’d.

Beginner option:
12 rounds for time, starting with 1 and adding an exercise each round:
1 inchworm
2 candlestick rocks
3 burpees
4 push-ups from the knees
5 walking lunges
6 air squats
7 sit-ups
8 jumping squats
9 jumping lunges
10 broad jumps
11 dumbbell shoulder presses
12 box step-ups

♀ 10-lb dumbbell, 12-inch box
♂ 15-lb dumbbell, 20-inch box

Perform the workout like the "12 Days of Christmas" song. In Round 1, perform 1 inchworm. In Round 2, perform 2 candlesticks, then 1 inchworm. In Round 3, perform 3 burpees, 2 candlesticks, then 1 inchworm. Continue adding a new exercise each round.

Coaching cues:
As you lower yourself to the bottom of an air squat, think about grabbing the floor with your toes and “screwing” your feet into the ground. This will keep your knees tracking your toes and your entire foot in contact with the ground.

Resources:
The Wall Walk
Candlestick Conditioning Drills
The Burpee
The Push-Up
The Walking Lunge
The Air Squat
The AbMat Sit-Up
The Broad Jump
The Kipping Handstand Push-Up
The Single-Leg Squat
Push-Up on the Knees
The Dumbbell Press
The Box Step-Up

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Tuesday 250114

Tuesday 250114

Gwen

15-12-9 reps for load of:
Clean and jerk

Touch and go at the floor only. Even a re-grip off the floor is a foul. No dumping. Use the same load for each set. Rest as needed between sets.

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Compare to 220821.

Stimulus and Strategy:
Most athletes should perform this benchmark workout as written. All athletes should focus on maintaining mechanics and consistency while increasing the loading. Warm up by adding weight slowly, ensuring you can maintain great technique prior to adding additional load. For the set of 15 reps, find a weight you feel confident performing for 10 reps. In the set of 15, reps 1-7 should be no problem, reps 8-12 will take some focus and challenge your barbell stamina, and reps 13-15 should challenge your mental fortitude and barbell technique as you get tired.

Scaling:
Reduce the loading of the barbell to maintain the safety and integrity of the movement.

To reduce the complexity of the movement, reduce the loading and perform a hang clean and push press. Newer athletes should ignore the touch-and-go requirement and instead take a few seconds to establish a sound setup position.

In case of injury or limitation, use a dumbbell or pair of dumbbells. Use a hang power clean instead of a pull from the floor. If there is an overhead limitation, perform the clean only.

Intermediate option:
Same as Rx’d.

Beginner option:
12-9-6 reps for load of:
Clean and jerk

Coaching cues:
Think of the clean and jerk as two jumps. The first jump gets the barbell to the shoulders and the second jump gets the barbell overhead.

Resources:
The Clean and Jerk
The Power Clean and Split Jerk
Workout Tips for Gwen From 220821

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Tuesday 250107

Tuesday 250107

5 rounds for time of:
12 push jerks
12 back squats

♀ 95 lb
♂ 135 lb

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Stimulus and Strategy:
Today’s workout is just you and the barbell. The loading should feel moderate and allow you to perform at least 2 of the 5 rounds unbroken. A short break between movements is totally fine, but some athletes may be able to finish the last push jerk, lower the bar down to the back rack, and then begin the back squats. If you follow the loading stimulus, the goal is to minimize rest and complete as many sets as possible unbroken. Overall, this workout should take less than 10 minutes. Some advanced athletes may be able to go sub-5. The barbell should come from the floor. Do not use a rack unless there is an injury or limitation.

Scaling:
Reduce the load of the barbell to maintain the safety and integrity of each movement, including being able to get the barbell safely from the ground to the back rack.

Reduce the complexity of the push jerk by performing a push press or shoulder press. Consider using dumbbells to reduce the complexity of both movements.

In case of injury or limitation, perform a single-arm dumbbell push jerk or push press and a dumbbell goblet squat. To eliminate the barbell, perform a push-up and an air squat.

Intermediate option:
5 rounds for time of:
12 push jerks
12 back squats

♀ 65 lb
♂ 95 lb

Beginner option:
3 rounds for time of:
12 push jerks
12 back squats

♀ 35 lb
♂ 45 lb

Coaching cues:
To keep from having to reset the feet on every lift, when you are performing the push jerk, set your feet up in your squat stance. When you jump and land, pick your feet up and put them down in the same spot.

Resources:
The Push Jerk
The Back Squat

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Saturday 240427

Saturday 240427

For time:
20 shoulder presses
200-meter farmers carry
30 push presses
200-meter farmers carry
40 push jerks
200-meter farmers carry

♀ 95-lb barbell and 35-lb dumbbells
♂ 135-lb barbell and 50-lb dumbbells

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Scaling:
Today’s workout pairs grunt work with barbell stamina. The barbell movement in this workout increases in technical difficulty to add a unique challenge. As you become more tired, can you maintain your technique to power through the workout? The loading of the barbell should feel moderate and allow you to complete the shoulder presses in 4 sets or less. The incorporation of the hips in both the push press and push jerk should make the loading feel easier. Choose a load that allows you to perform the movements as written and practice the more technically demanding exercises. Work hard and have fun.

Intermediate option:
For time:
20 shoulder presses
200-meter farmers carry
30 push presses
200-meter farmers carry
40 push jerks
200-meter farmers carry

♀ 65-lb barbell and 20-lb dumbbells
♂ 95-lb barbell and 35-lb dumbbells

Beginner option:
For time:
10 shoulder presses
100-meter farmers carry
15 push presses
100-meter farmers carry
20 push jerks
100-meter farmers carry

♀ 35-lb barbell and 15-lb dumbbells
♂ 45-lb barbell and 20-lb dumbbells

Resources:
The Shoulder Press
The Dumbbell Farmers Carry
The Push Press
The Push Jerk

Find a gym near you:
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Featured photo:
Taken by Tai Randall at CrossFit Tradition in Port Saint Lucie, Florida.