Scaling:
This single-modality workout will test your muscle stamina. Reduce the reps and modify the movement while keeping it challenging. All athletes should choose something that works both pulling strength and midline stabilization.
Intermediate Option:
For time:
50 L pull-ups
Beginner Option:
Complete at many rounds as possible in 15 min. of:
5 assisted pull-ups
15-second L-sit or tuck sit
For Max Reps in 22 minutes
1 min Pull-Ups 1 min Air Squats 1 min Kettlebell Swings (24/16 kg) 1 min Double-Unders 1 min Push-Ups 1 min Sit-Ups 1 min Lunges (40/20 kg) 1 min Strict Presses (30/15 kg) 1 min Mountain Climbers 1 min Dumbbell Push Pressses (20/10 kg) 1 min Box Jumps (24/20 in) 1 min Shuttle Runs (10 m) 1 min Wall Ball Shots (9/6 kg) 1 min Ball Slams (9/6 kg) 1 min Burpees 1 min Bench Presses (50/35 kg) 1 min Deadlifts (80/60 kg) 1 min Wall Sit 1 min Plank Hold 1 min Rope Climbs (15 ft) 1 min Toes-to-Bars 1 min Dumbbell Snatches (25/15 kg)
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
Post rounds completed to comments.
Compare to 200604.
Scaling:
Modify this workout so you can complete several rounds quickly and without rest. It should tax your legs and midline while challenging your overhead flexibility. This is a good opportunity for intermediate athletes to get some exposure to the GHD sit-up, but they should do so with caution and be mindful of its potency.
Intermediate Option:
Complete as many rounds as possible in 12 minutes of:
10 GHD sit-ups
10 left-arm overhead walking lunges
10 right-arm overhead walking lunges
♀ 30-lb. dumbbell
♂ 45-lb. dumbbell
Beginner Option:
Complete as many rounds as possible in 12 minutes of:
10 AbMat sit-ups
10 walking lunges
20-yard waiter walk
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