Tuesday 240326

Diane

21-15-9 reps for time of:
Deadlifts
Handstand push-ups

♀ 155 lb
♂ 225 lb

Compare to 230306.

Post time to comments.

Scaling:
This benchmark workout was first posted on CrossFit.com on Sept. 19, 2003. Diane is intended to be a short, intense effort. Similar to yesterday’s Fran, many athletes have completed this workout in blazing-fast times, but don’t let that deter you from attempting the prescribed version. The load of the barbell should allow you to perform at least 7 unbroken deadlifts every time you pick it up. Reduce the load to achieve this stimulus and, above all, maintain the integrity of the lift. The handstand push-up option you choose should allow you to complete at least 5 reps every time you kick up. Reduce the difficulty of the movement by performing pike push-ups or dumbbell shoulder presses. If you scale the handstand push-up, your variation should not allow you to complete the reps unbroken (if you do, the movement is too easy).

Intermediate option:
21-15-9 reps for time of:
Deadlifts
Pike push-ups

♀ 125 lb
♂ 185 lb

Beginner option:
21-15-9 reps for time of:
Deadlifts
Dumbbell shoulder presses

♀ 75 lb and 15 lb
♂ 115 lb and 20 lb

Resources:
The Deadlift
The Handstand Push-up
Handstand Push-up Variations
The Dumbbell Press

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by Charlotte Foerschler during Open Workout 24.2 at CrossFit Canvas in Caldwell, Idaho.

Tuesday 240319

For 10 rounds, complete as many reps as possible in 1 minute of:

2 wall walks
4 deadlifts
Max wall-ball shots
*Rest 1 minute between rounds.

♀205-lb deadlift, 14-lb ball to a 9-foot target
♂275-lb deadlift, 20-lb ball to a 10-foot target

Post reps to comments.

Scaling:
Today’s workout contains 10 sprints. Athletes performing the workout as prescribed should have at least 20 seconds to accumulate as many wall-ball shots as possible in each round. Wall walks should be quick with minimal rest between reps. The load of the deadlifts, while moderately heavy, should allow athletes to go unbroken in each round. Scale the range of motion of the wall walks and the load of the deadlifts to hit this stimulus.

Intermediate option:
For 10 rounds, complete as many reps as possible in 1 minute of:

2 wall walks
4 deadlifts
Max wall-ball shots
*Rest 1 minute between rounds.

155-lb deadlift, 10-lb ball to a 9-foot target
225-lb deadlift, 14-lb ball to a 10-foot target

Beginner option:
For 10 rounds, complete as many reps as possible in 1 minute of:

2 inchworms + push-up 4 deadlifts
Max wall-ball shots
*Rest 1 minute between rounds.

65-lb deadlift, 6-lb ball to a 9-foot target
95-lb deadlift, 10-lb ball to a 10-foot target

Resources:
The Wall Walk
The Deadlift
The Wall-Ball Shot

Find a gym near you:
View the CrossFit map

Featured photo:
Photo by Peter Pan during Open Workout 24.3 at CrossFit CSTL in Hong Kong, China.

Friday 240308

Open Workout 24.2

As many rounds and reps as possible in 20 minutes of:
300-meter row
10 deadlifts
50 double-unders

Post rounds and reps completed to comments and submit your results as part of the 2024 CrossFit Open.

♀ 125 lb
♂ 185 lb

Visit the CrossFit Games website for full details, including scaled, foundations (beginner), and age-group variations of the workout. Adaptive versions of the workout can be found through WheelWOD.

Resources:
Open Workout 24.2 Tips
Rowing Technique Tips
The Deadlift
The Double-Under
From Single-Unders to Double-Unders

Looking for the CrossFit Open Workout?

See Open Workout 24.2 →

Submit Your Score →
Reminder: 24.2 scores are due before 5 p.m. PT, Monday, March 11.

Featured photo:
Taken by Charlotte Foerschler during Open Workout 24.2 at the "Shred Shed" in Boise, Idaho

Monday 240226

For time:
30 deadlifts
60 toes-to-bars
30 front squats

♀ 125 lb
♂ 185 lb

Post time to comments.

Scaling:
Today’s chipper-style workout should be treated like a sprint. Complete each movement in as few sets as possible. The load of the barbell is moderate, however, the deadlift will feel much lighter than the front squats. Athletes using the prescribed weight should be able to perform at least 10 reps at a time. Go unbroken on the deadlifts if you can — this will really spice things up. Grind through as many front squats as possible because the more you drop it, the more you’ll have to pick it up again. Stick to a number of toes-to-bars that allows you to rest minimally between sets. Consider consistent sets of 5-10 reps with 10-15 seconds of rest between each set.

Intermediate option:
For time:
30 deadlifts
60 knees-to-armpits
30 front squats

♀ 95 lb
♂ 135 lb

Beginner option:
For time:
20 deadlifts
40 hanging knee raises
20 front squats

♀ 55 lb
♂ 75 lb

Resources:
The Deadlift
The Toes-to-Bar
The Front Squat

The CrossFit Open Kicks Off in 3 Days
Sign up now →

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by Johany Jutras in Miami, Florida.

Wednesday 240221

DT

5 rounds for time of:
12 deadlifts
9 hang power cleans
6 push jerks

♀ 105 lb
♂ 155 lb

Post time to comments.

Compare to 220922.

Scaling:
The rep scheme and moderate load of this Hero workout allows it to be completed quickly and with only short breaks. Intermediate athletes can reduce the load or try it as prescribed. Beginner-level athletes should reduce the load.

Intermediate option:
5 rounds for time of:
12 deadlifts
9 hang power cleans
6 push jerks

♀ 75 lb
♂ 115 lb

Beginner option:
5 rounds for time of:
12 deadlifts
9 hang power cleans
6 push jerks

♀ 35 lb
♂ 45 lb

Resources:
The Deadlift
The Hang Power Clean
The Push Jerk

Join us for FUN!
Sign up now for the 2024 Open →

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by Ruby Wolff at Inner West CrossFit in Sydney, Australia.

Friday 240216

21-15-9 reps for time of:
Dumbbell burpee deadlifts
Box jump-overs

♀ 35-lb dumbbells/20-inch box
♂ 50-lb dumbbells/24-inch box

Post time to comments.

Scaling:
Today’s workout is fast. The load of the dumbbells should allow you to keep moving. Stay consistent on the box jump-overs and consider stepping down as a way to manage heart rate.

Intermediate option:
21-15-9 reps for time of:
Dumbbell burpee deadlifts
Box jump-overs

20-lb dumbbells/20-inch box
35-lb dumbbells/24-inch box

Beginner option:
15-12-9 reps for time of:
Dumbbell burpee deadlifts
Box step-overs

10-lb dumbbells/12-inch box
15-lb dumbbells/20-inch box

Resources:
CAP Demo: Box Jump-Overs
CAP Demo: Box Step-Overs

Join us for FUN!
Sign up now for the 2024 Open →

Find a gym near you:
View the CrossFit map

Featured photo:
Taken at Camelback CrossFit in Scottsdale, Arizona.

Tuesday 240206

Christine

3 rounds for time of:
500-meter row
12 bodyweight deadlifts
21 box jumps

♀ 20 in
♂ 20 in

Post time to comments.

Compare to 221117.

Scaling:
Today’s workout is a classic CrossFit benchmark. For an advanced athlete, each round is a sprint. Put your foot on the gas pedal and hold on. The load of the barbell is light enough that you should push to maintain unbroken sets for all 3 rounds. Remember to stand up completely on top of the box in the box jumps. Newer athletes should reduce the deadlift load to a weight that can be completed in 2 sets or less while maintaining good technique.

Intermediate option:
3 rounds for time of:
500-meter row
12 deadlifts
21 box jumps

♀ 20 in, 105 lb
♂ 20 in, 155 lb

Beginner option:
3 rounds for time of:
400-meter row
9 deadlifts
15 box jumps

♀ 12 in, 55 lb
♂ 12 in, 75 lb

Resources:
Rowing
The Deadlift
The Box Jump

Find a gym near you:
View the CrossFit map

Join us for FUN!
Sign up now for the 2024 Open →

Featured photo:
Taken by FLSportsGuy Photography at Sweat Factory CrossFit in Clermont, Florida.

Wednesday 240124

Open Workout 13.2
Complete as many rounds and reps as possible in 10 minutes of:
5 shoulder-to-overheads
10 deadlifts
15 box jumps

♀ 75 lb, 20 inches
♂ 115 lb, 24 inches

Post total reps to comments.

Compare to 230126.

Scaling:
Today’s workout is a repeat of an Open workout from 2013. If you competed in 2013, check your score and go for a PR.

Both the load of the barbell and the height of the box should allow you to move through the reps quickly — the load should be light and the cycle time should be fast. A single round should take no more than 2 minutes to complete. Advanced athletes may be able to maintain 1 round per minute (maybe more).

Intermediate option:
Same as Rx’d

Beginner option:
Complete as many rounds and reps as possible in 10 minutes of:
5 shoulder-to-overheads
10 deadlifts
15 box jumps

♀ 45 lb, 20 inches
♂ 65 lb, 24 inches

Resources:
CrossFit Open Workout 13.2 With Denise Thomas (CF-L4)
The Shoulder Press
The Push Press
The Push Jerk
The Deadlift
The Box Jump

Find a gym near you:
View the CrossFit map

2024 Open Registration is LIVE!
Learn more and register now

Wednesday 240110

For load:
5-5-3-3-1-1
Deadlift
Build to a 1-rep-max deadlift.

Post load to comments.

Scaling:
Today's workout is a classic heavy day and an opportunity to move a little slower relative to the surrounding days. You should aim to lift a heavy load relative to your capacity. If you know your best deadlift single, start your first set of 5 at 70-75% or higher and try to add load to as many of the sets as possible.

Intermediate option:
Same as Rx’d

Beginner option:
For load:
5-5-5-5-5
Deadlift
Find a heavy load and stay there for all 5 sets.
Work on mechanics and safe, efficient movement.

Resources:
The Deadlift

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by Ricardo Gugliemitto at CrossFit Tullamore in Tullamore, Ireland.

Saturday 240106

8 rounds for time:
10 sumo deadlift high pulls
12 hand-release push-ups

♀ 65 lb
♂ 95 lb

Post time to comments.

Scaling:
In this workout, no single round should take longer than 2 minutes to complete. The loading of the sumo deadlift high pull should be light and allow you to perform the reps in 2 sets or less.

Intermediate option:
8 rounds for time:
10 sumo deadlift high pulls
12 hand-release push-ups

♀ 55 lb
♂ 75 lb

Beginner option:
5 rounds for time:
8 sumo deadlift high pulls
8 push-ups from the knees

♀ 35 lb
♂ 45 lb

Resources:
The Sumo Deadlift High Pull
A Fresh Take on the Lowly Push-Up

Find a gym near you:
View the CrossFit map

Featured photo:
Taken at CrossFit Fury in Goodyear, Arizona.

Wednesday 231227

Complete as many rounds as possible in 8 minutes of:
2 wall walks
2 deadlifts

♀ 205 lb
♂ 315 lb

Post total rounds to comments.

Scaling:
The goal today is to perform at least 1 round per minute. Scale the load of the barbell to maintain unbroken reps for a majority of the workout. Reduce the difficulty of the wall walks to complete reps in 1 minute or less.

Intermediate option:

Complete as many rounds as possible in 8 minutes of:
2 wall walks
2 deadlifts

♀ 125 lb
♂ 185 lb

Beginner option:

Complete as many rounds as possible in 8 minutes of:
2 inchworms + push-up
2 deadlifts

♀ 55 lb
♂ 75 lb

Resources:
The Wall Walk
The Deadlift
What Is a Deadlift?

Find a gym near you:
View the CrossFit map

Featured photo:
Taken at CrossFit Inner West in Drummoyne, New South Wales, Australia.

Monday 231218

5 rounds for time:
15 push jerks
12 chest-to-bar pull-ups
9 sumo deadlift high pulls

♀ 65 lb
♂ 95 lb

Post time to comments.

Scaling:

Reduce the load of the barbell to maintain larger — if not unbroken — movements across most rounds. Scale the difficulty of the pull-up to finish each round in 2 sets or less.

Intermediate option:

5 rounds for time:
15 push jerks
12 chin-over-bar pull-ups
9 sumo deadlift high pulls

♀ 55 lb
♂ 75 lb

Beginner option:

5 rounds for time:
12 push jerks
9 jumping pull-ups
6 sumo deadlift high pulls

♀ 35 lb
♂ 45 lb

Resources:
The Push Jerk
The Kipping Chest-to-Bar Pull-Up
Jumping Pull-Up Efficiency Tips
The Sumo Deadlift High Pull
The Power of Progression, Part 3: Sumo Deadlift High Pull

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by Beyond the Script Photography at CrossFit Big House in Cleveland, Ohio.

Wednesday 231213

Meet Guest Programmer – Michele Letendre: Dec. 4-17, 2023.

For load:
3-3-3-3-3-3
Deadlift

After each set complete:
5 broad jumps for max distance
Echo-bike calories as fast as possible

Rest 3 minutes between sets.

♀ 8-calorie bike
♂ 10-calorie bike

Goal: Power

Post heaviest deadlift, longest broad jump, and fastest Echo-bike time to comments.

Lift as heavy as possible while respecting the speed work. Add weight each round.

Can you lift heavy AND move fast? This is how we do it [cue Montell Jordan].

This type of workout is fun and very challenging in the best possible way. The goals are clear: Deadlift with maxi force and bike at max speed. The broad jump is a combination of force and speed.

Kevin Bowles, our head programmer at Deka Comp, loves these sessions because they put our strength work into practice and we can feel powerful without dying out.

Words of wisdom from Kevin:

If you struggle on a machine either because it's a weakness or because of your size, replace the number of calories by a 20-second max-effort window. This will allow you to focus on wattage or cadence in the desired time frame rather than an output. In other words, effort is more important than outcome for today.

Scaling:

Intermediate option:
Intermediate athletes may perform this workout as prescribed.

Beginner option:
For load:
3-3-3-3-3-3
Deadlift

After each set complete:
3 broad jumps for max distance
:20 max-effort Echo-bike calories

Resources:
What Is a Deadlift?
The Deadlift
Work, Power, and the Science of CrossFit

Find a gym near you:
View the CrossFit map

Featured Photo:
WIT London by RXdPhotography

Monday 231204

Meet Guest Programmer – Michele Letendre: Dec. 4-17, 2023.

7 rounds for time:
7 deadlifts
7 hang power cleans
7 front squats
Rest 1:00 between rounds.

♀ 105 lb
♂ 155 lb

Post total time, including rest, to comments.

Goal: 10-12 minutes.

Jan Kozak, our newest addition to the team at Deka Comp, gave us this one. Kozak has a love for barbell cycling and here are some of his notes:

Pulling, cleaning, squatting — all the barbell fun in one good, clean rodeo. Athletes should attempt to go unbroken on the bar throughout, but it’s likely many will break the reps up late in the workout.

Fast in this triplet means efficient. You can’t rush this load if you struggle to have control over the basic elements of each movement: Bar path, upper-back engagement, and for the cleans, proper turnover mechanics. To set yourself up for success, move cleanly on the deadlifts (pun intended), be snappy when receiving the bar in the cleans, and keep your weight in your heels on the front squats.

Intermediate option:
7 rounds for time:
7 deadlifts
7 hang power cleans
7 front squats

♀ 75 lb
♂ 115 lb

Intermediate athletes should focus on moving through the hang power cleans as efficiently as possible.

Beginner option:
7 rounds for time:
7 deadlifts
7 hang power cleans
7 front squats

♀ 45 lb
♂ 65 lb

Beginners should focus on the setup position in the deadlift. Rather than aiming for unbroken reps, take strategic breaks to reset. A strategy could be to drop the bar on the sixth deadlift, then perform the last rep with the plan to go straight into the hang power cleans. Focus on a big jump and shrug in the hang power cleans — break around reps 4 or 5 if needed. Go for unbroken front squats if possible.

Resources:
The Deadlift
The Hang Power Clean
The Front Squat
In Defense of High-Rep Olympic Lifts

Find a gym near you:
View the CrossFit map

Wednesday 231129

Complete as many reps as possible in 7 minutes of:
1 legless rope climb, 15 ft
3 bar-facing burpees
5 sumo deadlift high pulls

♀ 65 lb
♂ 95 lb

Post reps to comments.

Scaling:
This workout is a sprint. Reduce the load of the barbell to maintain unbroken reps. Reduce the difficulty of the legless rope climb to minimize prolonged rest periods.

Intermediate option:
Complete as many reps as possible in 7 minutes of:
1 rope climb, 15 ft
3 bar-facing burpees
5 sumo deadlift high pulls

♀ 55 lb
♂ 75 lb

Beginner option:
Complete as many reps as possible in 7 minutes of:
2 pull-to-stands
3 bar-facing burpees
5 sumo deadlift high pulls

♀ 35 lb
♂ 45 lb

Movement resources:
The Legless Rope Climb
Bar-facing Burpee Efficiency Tips
The Rope Climb (Wrapping)
The Rope Climb (Basket)
The Sumo Deadlift High Pull
The Power of Progression, Part 3: Sumo Deadlift High Pull

Find a gym near you:
View the CrossFit map

Friday 231124

3 rounds for time:
30 GHD sit-ups
15 deadlifts

♀ 205 lb
♂ 275 lb

Post time to comments.

Scaling:
Reduce the load of the barbell. The repetitions should be completed in 3 sets or less in each round. Reduce the volume of GHD sit-ups if you are not accustomed to this piece of equipment.

Intermediate option:
3 rounds for time:
20 GHD sit-ups to parallel
15 deadlifts

♀ 125 lb
♂ 185 lb

Beginner option:
3 rounds for time:
20 AbMat sit-ups
10 deadlifts

♀ 65 lb
♂ 95 lb

Movement resources:
The GHD Sit-Up
The Deadlift
What is a Deadlift?
The AbMat Sit-Up

Friday 231013

10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlift
Front squats

*Use two barbells if possible. Start each set of front squats by cleaning the bar from the floor rather than taking it from a rack.

♀ 225-lb deadlifts, 165-lb front squats
♂ 315-lb deadlifts, 225-lb front squats

Post time to comments.


Full Session:
If you want to perform the additional elements Ben programs for CrossFit Krypton, complete:

Tabata hollow rocks or hollow hold

*Tabata is eight intervals of 20 seconds of work followed by 10 seconds of rest.

Post time and results to comments.


Scaling:
Reduce the barbell load for both movements to a challenging weight that allows you to perform the set of 10s unbroken. The goal is to complete the work in as few sets as possible, as quickly as possible.

Intermediate option:
10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlifts
Front squats

♀ 185-lb deadlifts, 125-lb front squats
♂ 275-lb deadlifts, 185-lb front squats

Beginner option:
10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlifts
Front squats

♀ 85-lb deadlifts, 35-lb front squats
♂ 115-lb deadlifts, 45-lb front squats

Tuesday 231003

Deadlift 5-5-3-3-1-1-1 reps

Post loads to comments.

Compare to 230326.


Scaling:
Choose loads that allow you to attempt a PR in the later sets. If you are not comfortable performing heavy deadlifts, add a few reps to each set and drill your mechanics, but try to expose yourself to a load that is relatively heavy for you.

Beginner option:
Deadlift 5-5-3-3-3-3-3 reps

Friday 230929

On a 25-minute clock:
Run 1.5 miles
Then perform as many rounds as possible of:
10 push-ups
20 lunges
30 sit-ups

Post rounds completed to comments.


Scaling:
Deconditioned athletes should reduce the overall volume of this workout while still maintaining the general format and bodyweight movements.

Beginner option:
On a 20-minute clock:
Jog 1 mile
Then perform as many rounds as possible of:
5 assisted push-ups
10 lunges
20 sit-ups

Saturday 230916

5 rounds for time of:
2-mile (3,200 meter) bike ride
10 muscle-ups
10 deadlifts

♀ 185 lb ♂ 275 lb

Get outside - do the bike ride on a real bike. The more varied terrain you can include, the better!

Scaling:
If you're unable to ride outside, modify to an Echo bike or Concept2 BikeErg. If you do not yet have a muscle-up, modify the movement to a pulling and pushing exercise, preferably on the rings. Reduce the loading on the deadlift.

Intermediate option:
4 rounds for time of:
2-mile (3,200 meter) bike ride
7 muscle-ups
10 deadlifts

♀ 155 lb ♂ 225 lb

Beginner option:
3 rounds for time of:
1-mile (1,600 meter) bike ride
5x: [3 ring rows + 3 jumping dips]
10 deadlifts

♀ 65 lb ♂ 95 lb

Monday 230904

Fight Gone Bad!
3 rounds for max reps of:
1 minute of wall-ball shots
1 minute of sumo deadlift high pulls
1 minute of box jumps
1 minute of push presses
1 minute of rowing (calories)
Rest 1 minute

♀ 14-lb ball to 9 feet, 55-lb SDHP and press, 20-inch box
♂ 20-lb ball to 10 feet, 75-lb SDHP and press, 20-inch box

Record scores to the CrossFit App. And/or post total reps to comments.

Compare to 220415.

Scaling:
Most athletes should be able to stick with the interval pattern. Beginners should reduce the loading and height of the box. Intermediate athletes can complete this as prescribed.

Beginner Option:
♀ 6-lb ball to 9 feet, 35-lb SDHP and press, 12-inch box ♂ 10-lb ball to 10 feet, 45-lb SDHP and press, 15-inch box

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.

Tuesday 230815

For time:
21-15-9
Deadlifts
9-7-5
Wall walks

♀ 155 lb ♂ 225 lb

Post time to comments.


Scaling:
Reduce the loading to a moderately heavy deadlift for you. An option for a scaled wall walk is to start in a push-up position with the feet touching the wall. Then, move the feet up the wall while keeping the hands in place. Walk the hands 2-4 steps toward the wall. Then, walk the feet and hands back down, without sliding, to a plank, then bring the chest to the ground.

Intermediate option:
For time:
21-15-9
Deadlifts
9-7-5
Scaled wall walks

♀ 135 lb ♂ 205 lb

Beginner option:
For time:
21-15-9
Deadlifts
9-7-5
Bear crawls, 5 ft.

♀ 65 lb ♂ 95 lb

Sunday 230723

Deadlift 5-5-5-5-5 reps

Post loads to comments.


Scaling:
Experienced athletes should pick loads that allow for a PR attempt in the later sets. If you are not comfortable performing heavy deadlifts, add a few reps to each set and drill your mechanics, but try to expose yourself to a load that is relatively heavy for you.

Monday 230717

Max rounds in 3 minutes of:
3 deadlifts
6 push-ups
9 squats

♀ 185 lb ♂ 275 lb

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.


Scaling:
Newer athletes should reduce the load and number of cycles.

Intermediate Option:
Max rounds in 3 minutes of:
3 deadlifts
6 push-ups
9 squats

♀ 155 lb ♂ 225 lb

Rest 1 minute. Repeat for a total of 5 cycles.

Beginner Option:
Max rounds in 3 minutes of:
3 deadlifts
6 push-ups
9 squats

♀ 65 lb ♂ 95 lb

Rest 1 minute. Repeat for a total of 3 cycles.

Tuesday 230627

Complete as many rounds as possible in 12 minutes of:
9 double-kettlebell deadlifts
100-ft farmers carry

♀ 106-lb KBs ♂ 150-lb KBs

If you do not have heavy kettlebells or dumbbells, consider loading up two barbells or heavy odd objects.

Post rounds completed to comments.


Scaling:
If you do not have access to a heavy set of kettlebells, dumbbells, or other pair of heavy objects, use barbells for today’s workout.

Intermediate Option:
Complete as many rounds as possible in 12 minutes of:
9 double-kettlebell deadlifts
100-ft farmers carry

♀ 70-lb KBs ♂ 106-lb KBs or similar loading with DBs

Beginner Option:
Complete as many rounds as possible in 12 minutes of:
9 double-kettlebell deadlifts
100-ft farmers carry

♀ 26-lb KBs ♂ 35-lb KBs

Sunday 230618

3 rounds for time of:
25 deadlifts
800-meter run

♀ 155 lb ♂ 225 lb

Post time to comments.


Scaling:
Newer athletes should reduce the load and overall volume of this workout.

Intermediate Option:
3 rounds for time of:
20 deadlifts
800-meter run

♀ 125 lb ♂ 185 lb

Beginner Option:
2 rounds for time of:
20 deadlifts
800-meter run

♀ 65 lb ♂ 95 lb

Wednesday 230614

​​Army Combat Fitness Test Events

1. In 5 minutes, establish a 3-rep-max deadlift
    Rest 2:00
2. For distance: standing power throw
    Rest 3:00
3. Complete as many reps as possible in 2 minutes of: hand-release push-ups
    Rest 3:00
4. For time: sprint, drag, carry
    Rest 4:00
5. Max plank hold
    Rest 2:00
6. For time: run 2 miles

Complete all six ACFT events and post scores to comments. Celebrate the U.S. Army’s Birthday and learn more about the ACFT here.


Scaling:
Newer athletes should focus on maintaining sound mechanics on the deadlift triple, and reduce the distance on the run effort. Experienced athletes can choose to complete all six events and see where they stack up. Post to comments.

Beginner Option:
Deadlift 3-3-3-3-3 reps

Complete as many reps as possible in 2 minutes of:
Hand-release push-ups

For time:
Run 1 mile

Sunday 230611

21-18-15-12-9-6-3 reps for time of:
Sumo deadlift high pulls
Lateral jumps, over 20-inch/24-inch obstacle

♀ 65 lb ♂ 95 lb

Post time to comments.
Compare to 121024.


Scaling:
Reduce the load on the barbell and the height of the obstacle in order to keep a steady pace on today’s couplet.

Intermediate Option:
21-18-15-12-9-6-3 reps for time of:
Sumo deadlift high pulls
Lateral jumps, over 14-inch/20-inch obstacle

♀ 65 lb ♂ 95 lb

Beginner Option:
18-15-12-9-6-3 reps for time of:
Sumo deadlift high pulls
Lateral jumps over a dumbbell

♀ 35 lb ♂ 45 lb

Friday 230526

Three 4-minute intervals of:
21-calorie row
Then, as many rounds as possible of:
7 deadlifts
14 sit-ups

Rest 4 minutes between rounds.

♀ 155 lb ♂ 225 lb

Post number of reps completed each round to comments.


Scaling:
Reduce the loading on the deadlifts in order to maintain solid mechanics throughout today’s workout.

Beginner Option:
Three 3-minute intervals of:
15-calorie row
Then, as many rounds as possible of:
7 deadlifts
14 sit-ups

Rest 3 minutes between rounds.

♀ 75 lb ♂ 115 lb

Monday 230501

With a running clock, every minute perform 1 deadlift and add weight. Women increase by 10 lb, men increase by 20 lb after each successful lift.

Start with a 185-lb barbell for women and a 275-lb barbell for men, and deadlift for as long as possible.

Post heaviest deadlift to comments.


Scaling:
Intermediate athletes can maintain the format of this workout, but start with a lighter load in order to get through 10+ rounds. Newer athletes should ignore the clock and spend more time practicing the deadlift.

Beginner Option:
Deadlift 1-1-1-1-1-1-1-1-1-1 reps

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