Thursday 230622

Wednesday 231004

Wednesday 231004

5 rounds, not for time of:
Accumulate 30 seconds in a L-sit hold
Accumulate 1 minute in a handstand hold
500-m row

Post results to comments.

Scaling:
The intention today is virtuosity in the static holds. Watch “L-Sit Drills” and read “Getting Inverted” to determine what you are capable of today. Aim to hold as long as you are able, while maintaining your best positioning. Count only your working seconds, and transition as needed. Use the row as recovery.

Beginner option:
5 rounds, not for time of:
Accumulate 30 seconds of seated leg raises
Accumulate 1 minute in a plank hold
250-m row

Friday 230331

Friday 230331

5 rounds for total reps and L-sit hold seconds of:
Thrusters, 15 seconds
Rest 45 seconds
L-sit hold, 15 seconds
Rest 45 seconds

♀ 95 lb ♂ 135 lb

Post total reps for all five rounds to comments.

Scaling:
Today we have 1:3 work-rest intervals. Reduce the load if you are unable to hold on to the bar and maintain proper technique for 15 seconds. For the L-sit hold, watch The L-Sit and work for quality.

Intermediate Option:
5 rounds for total reps and L-sit hold seconds of:
Thrusters, 15 seconds
Rest 45 seconds
L-sit hold, bent at the knee, 15 seconds
Rest 45 seconds

♀ 75 lb ♂ 115 lb

Beginner Option:
5 rounds for total reps and L-sit hold seconds of:
Thrusters, 15 seconds
Rest 45 seconds
Plank hold, 15 seconds
Rest 45 seconds

♀ 35 lb ♂ 45 lb

Thursday 230406

Thursday 230406

On a 25-minute clock, 5 rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds

Post total distance rowed to comments.
Compare to 211003.

Scaling:
There is no need to modify the structure of this workout. Fatigue will become an issue as the rounds progress, so less fit athletes should decrease the number of rounds. Vary your intensity as the intervals change. When the work times are shorter, row harder.

Intermediate Option:
On a 20-minute clock, 4 rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds

Beginner Option:
On a 15-minute clock, 3 rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds

Friday 230120

Friday 230120

5 rounds for quality:
0:30 L-sit hold
1:00 handstand hold
1:30 dead-hang hold

Rest 2 minutes between rounds.

Scaling:
Today we have gymnastics skill practice. Choose modifications that challenge your current abilities. Work for quality static positions and minimize transition time between holds.

Intermediate Option:
5 rounds for quality:
0:30 L-sit hold, bent knees
1:00 handstand hold, against wall
1:30 dead-hang hold

Rest 2 minutes between rounds.

Beginner Option:
5 rounds for quality:
0:30 L-sit hold, heels on ground
1:00 plank hold
1:30 dead-hang hold, feet on ground

Rest 2 minutes between rounds.