Wednesday 230607

Sunday 230430

Sunday 230430

Complete as many reps as possible in 8 minutes of:
3 strict handstand push-ups
3 overhead squats
6 strict handstand push-ups
3 overhead squats
9 strict handstand push-ups
3 overhead squats
12 strict handstand push-ups
6 overhead squats
15 strict handstand push-ups
6 overhead squats
18 strict handstand push-ups
6 overhead squats
21 strict handstand push-ups
9 overhead squats

Continue until time expires, adding 3 handstand push-ups each round and 3 overhead squats every 3 rounds.

♀ 105 lb ♂ 155 lb

Scaling:
Today’s movement combo will tax your overhead position. Reduce the reps on the handstand push-ups and/or reduce the load on the barbell in order to work through the earlier rounds with minimal rest.

Intermediate Option:
Complete as many reps as possible in 8 minutes of:
1 strict handstand push-up
3 overhead squats
2 strict handstand push-ups
3 overhead squats
3 strict handstand push-ups
3 overhead squats
4 strict handstand push-ups
6 overhead squats
5 strict handstand push-ups
6 overhead squats
6 strict handstand push-ups
6 overhead squats
7 strict handstand push-ups
9 overhead squats

Continue until time expires, adding 1 handstand push-up each round and 3 overhead squats every 3 rounds.

♀ 95 lb ♂ 135 lb

Beginner Option:
Complete as many reps as possible in 8 minutes of:
3 push-ups
3 overhead squats
6 push-ups
3 overhead squats
9 push-ups
3 overhead squats
12 push-ups
6 overhead squats
15 push-ups
6 overhead squats
18 push-ups
6 overhead squats
21 push-ups
9 overhead squats

Continue until time expires, adding 3 push-ups each round and 3 overhead squats every 3 rounds.

♀ 22 lb ♂ 35 lb

Saturday 240217

Saturday 240217

For time:
5 overhead squats
400-meter run
10 overhead squats
400-meter run
15 overhead squats
400-meter run
20 overhead squats
400-meter run
25 overhead squats
400-meter run

♀ 145/125/95/75/65 lb
♂ 205/185/135/115/95 lb

Post time to comments.

Scaling:
Today’s workout is a twist on the classic benchmark workout, Nancy. The weight starts heavy, but as the reps increase, the weight decreases. We’ll start with the barbell on the ground, which means you must be able to safely snatch it — reduce the load if this is not possible as written. The first barbell should be challenging, but you should be able to hold it overhead for an unbroken set. Some athletes may be able to go unbroken in the remaining sets — if you have to break, it should only be once. Keep the runs to 2:15 or less.

Intermediate option:
For time:
5 overhead squats
400-meter run
10 overhead squats
400-meter run
15 overhead squats
400-meter run
20 overhead squats
400-meter run
25 overhead squats
400-meter run

♀ 105/95/75/65/55 lb
♂ 155/135/115/95/75 lb

Beginner option:
For time:
2 overhead squats
200-meter run
4 overhead squats
200-meter run
6 overhead squats
200-meter run
8 overhead squats
200-meter run
10 overhead squats
200-meter run

♀ 35 lb
♂ 45 lb

Resources:
The Overhead Squat

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Friday 221014

Friday 221014

Hard Cindy
Complete as many rounds as possible in 20 minutes of:

5 weighted pull-ups
10 push-ups with feet on a box
15 squats holding a plate

♀ 25-lb pull-up, 24-in box, 35-lb plate
♂ 35-lb pull-up, 30-in box, 45-lb plate

Post rounds completed to comments.
Compare to 200218.

Scaling:
Today’s workout is a version of the benchmark workout Cindy. If you have not yet completed Cindy, start there. If you have a Cindy score, increase the difficulty of each movement in the triplet.

Intermediate Option:
Complete as many rounds as possible in 20 minutes of:
5 weighted pull-ups
10 push-ups with feet on a box
15 squats holding a plate

♀ 10-lb pull-up, 20-in box, 15-lb plate
♂ 15-lb pull-up, 24-in box, 25-lb plate

Beginner Option:
Complete as many rounds as possible in 20 minutes of:
5 assisted pull-ups
10 elevated push-ups with hands on a box
15 squats

Saturday 230826

Saturday 230826

5 rounds of Cindy for time
5 minutes to establish a heavy deadlift
5 rounds of Cindy for time

*One round of Cindy is: 5 pull-ups, 10 push-ups, and 15 squats.

Post both Cindy splits and deadlift weight to comments.

Scaling:
If you do not yet have pull-ups, consider scaling the movement to a ring row, jumping pull-up, or banded pull-up. Beginner-level athletes can work solid mechanics on the deadlift, adding reps to allow more practice. Intermediate athletes can perform this workout as written.

Beginner option:
5 rounds of modified Cindy for time
5 minutes to deadlift 5-5-5-5-5
5 rounds of modified Cindy for time

*One round of modified Cindy is: 3 ring rows, 5 assisted push-ups, and 9 squats.