Scaling:
Reduce the load on the dumbbell. Newer athletes should also reduce the overall volume of this workout. All athletes should be wary of the two large sets of GHD sit-ups.
Quarterfinal Test 2
For time:
60 GHD sit-ups
6 rope climbs, 15 ft.
60 single-leg squats, alternating
50 GHD sit-ups
5 rope climbs, 15 ft.
50 single-leg squats, alternating
40 GHD sit-ups
4 rope climbs, 15 ft.
40 single-leg squats, alternating
30 GHD sit-ups
3 rope climbs, 15 ft.
30 single-leg squats, alternating
Time cap: 20 min.
Post choice of workout and time to comments.
Scaling:
If choosing Test 1, modify the movements and reduce the dumbbell load to something you can perform quickly and unbroken. This workout is a sprint, and should be scaled to allow for a quick, all-out effort.
If choosing Test 2, be careful of the high volume of each exercise, especially with the GHD. Athletes without exposure to the GHD should drastically reduce the volume. Overall this workout is fairly long, so choose modifications that are still challenging, and plan on having to break each exercise multiple sets.
Intermediate Option:
3 rounds of:
10 kipping handstand push-ups
10 dumbbell hang power cleans
30 double-unders
Use a single dumbbell on the snatches and a pair for the thrusters.
♀ 35-lb. DBs ♂ 50-lb. DBs
Post time to comments.
Scaling:
Reduce the reps and/or loading to complete this workout in 12-15 minutes. Each set of snatches and thrusters should be completed in only 1-2 sets with minimal rest in between.
Complete as many rounds as possible in 10 minutes of:
50 double-unders
100-m farmers carry
♀ 35-lb. DBs ♂ 50-lb. DBs
Post rounds completed to comments.
Scaling:
Look back at workout 210313 and choose slightly heavier dumbbells. Choose loading and modifications that allow you to keep moving at high intensity.
Intermediate Option:
Complete as many rounds as possible in 10 minutes of:
35 double-unders
100-m farmers carry
♀ 30-lb. DBs ♂ 40-lb. DBs
Beginner Option:
Complete as many rounds as possible in 10 minutes of:
50 single-unders
100-m farmers carry