400-m run
15 sumo deadlift high pulls
15 thrusters
♀ 65 lb ♂ 95 lb
Post time to comments.
Scaling:
Choose a weight on the barbell that allows you to hold on for big sets with minimal rest. Intermediate athletes should be able to complete this workout as prescribed.
Beginner Option:
3 rounds for time of:
200-m run
10 sumo deadlift high pulls
10 thrusters
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.
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. Reduce the load on the SDHP.
Intermediate Option:
4 rounds for time of:
20 single-leg squats
15 sumo deadlift high pulls
♀ 75 lb ♂ 115 lb
Beginner Option:
3 rounds for time of:
30 squats
15 sumo deadlift high pulls
After each row, perform 1 bodyweight front squat for each pull taken — e.g., if it takes 12 pulls on the rower, complete 12 front squats before starting the next round. Reset the rower prior to each 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. Choose a front-squat weight that is heavy but can be completed unbroken when fresh.
Intermediate Option:
7 rounds for time of:
Row 100♀ / 150♂meters in as few pulls as possible
After each row, perform 3/4 bodyweight front squat for each pull taken.
Beginner Option:
4 rounds for time of:
Row 100♀ / 150♂meters in as few pulls as possible
After each row, perform 1 front squat for each pull taken.