Saturday 250215

Tuesday 210928

Tuesday 210928

5 rounds for time of:

Row 350♀ / 500♂meter in as few pulls as possible.

After each row, perform 2 double-unders for each pull taken — e.g., if it takes 40 pulls on the rower, complete 80 double-unders before starting the next round.

Post time and number of pulls each round to comments.

Scaling:
This workout encourages hard pulls on the rower. Increase the damper setting and slow your cadence to minimize the number of pulls each round.

Intermediate Option:
5 rounds for time of:

Row 350♀ / 500♂meter in as few pulls as possible.

After each row, perform 1 double-under for each pull taken — e.g., if it takes 40 pulls on the rower, complete 40 double-unders before starting the next round.

Beginner Option:
3 rounds for time of:

Row 350♀ / 500♂meter in as few pulls as possible.

After each row, perform 2 single-unders for each pull taken — e.g., if it takes 40 pulls on the rower, complete 80 single-unders before starting the next round.

Saturday 250201

Saturday 250201

For reps:
1 minute of double-unders
1 minute of alternating single-leg squats
1 minute of hang clean and jerks
2 minutes of double-unders
2 minutes of alternating single-leg squats
2 minutes of hang clean and jerks
3 minutes of double-unders
3 minutes of alternating single-leg squats
3 minutes of hang clean and jerks

♀ 95 lb
♂ 135 lb

Stimulus and Strategy:
Today’s workout takes three movements and gives you an increasing amount of time to accumulate reps. If you are proficient in each movement, keep moving for as much of the interval as possible. Limit yourself to small breaks and push your thresholds in each movement. Less-experienced athletes should not push to failure or exhaustion because you will end up spending more time recovering. Instead, perform a few reps, take small breaks, and then continue to chip away. Expect the longer intervals to require more strategy in comparison to the single minute of work. Going all out for 2 or 3 minutes may not set you up for success in the following movement.

Scaling:
Reduce the loading of the barbell.

To reduce the complexity of the double-under, perform single-unders, double-under attempts, or a mix of both. For the single-leg squats, consider squatting to a target or performing a reverse lunge. For the hang clean and jerks, use one or two dumbbells.

In case of injury or limitation, perform calories on any machine in place of the double-unders. For the single-leg squats, consider performing a lunge or an air squat. For the hang clean and jerks, consider a muscle clean and shoulder press with a barbell or dumbbells. If you have an overhead limitation, you can also forgo the jerk and just perform the clean.

Intermediate option:
For reps:
1 minute of double-unders
1 minute of alternating single-leg squats
1 minute of hang clean and jerks
2 minutes of double-unders
2 minutes of alternating single-leg squats
2 minutes of hang clean and jerks
3 minutes of double-unders
3 minutes of alternating single-leg squats
3 minutes of hang clean and jerks

♀ 65 lb
♂ 95 lb

Beginner option:
For reps:
1 minute of single-unders
1 minute of alternating reverse lunges
1 minute of hang clean and jerks
2 minutes of single-unders
2 minutes of alternating reverse lunges
2 minutes of hang clean and jerks
3 minutes of single-unders
3 minutes of alternating reverse lunges
3 minutes of hang clean and jerks

♀ 35 lb
♂ 45 lb

Coaching cues:
As you jump in the double-under, avoid letting your hands follow you upward. Instead, force your hands down as you jump up.

Resources:
The Double-Under
The Single-Leg Squat
The Hang Clean
The Hang Power Clean
The Push Jerk
The Split Jerk

Find a gym near you:
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Monday 220214

Monday 220214

For time:

10 single-leg squats
20 double-unders
20 single-leg squats
40 double-unders
30 single-leg squats
60 double-unders
40 single-leg squats
80 double-unders
50 single-leg squats
100 double-unders

Post time to comments.

Scaling:
Watch “Pistol Variations” and practice proper technique in the single-leg squats. If you are unable to perform single-leg squats with your heel on the ground throughout the rep, modify the movement to a box, as seen in the video.

Intermediate Option:
Complete as many reps as possible in 12 minutes:
10 single-leg squats
20 double-unders
20 single-leg squats
40 double-unders
30 single-leg squats
60 double-unders
40 single-leg squats
80 double-unders
50 single-leg squats
100 double-unders

Beginner Option:
For time:
10 single-leg squats to a box above parallel
20 single-unders
20 single-leg squats to a box above parallel
40 single-unders
30 single-leg squats to a box above parallel
60 single-unders

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.

Post time to comments.

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

Find a gym near you:
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