5 rounds for time of:
50 double-unders
15 box jumps
1 shuttle sprint (5 yards, 10 yards, 15 yards)
Rest 2 minutes
♀ 20-in. box ♂ 24-in. box
Post time to comments.
Scaling:
Reduce the reps and difficulty of the jumps so you can sprint each interval.
Intermediate Option:
5 rounds for time of:
35 double-unders
12 box jumps
1 shuttle sprint (5 yards, 10 yards, 15 yards)
Rest 2 minutes
♀ 15-in. box ♂ 20-in. box
Beginner Option:
5 rounds for time of:
25 single-unders
10 box jumps
1 shuttle sprint (5 yards, 10 yards, 15 yards)
Rest 2 minutes
♀ 6-in. box ♂ 12-in. box
4 rounds for time of:
400-m run
1-minute handstand hold
Post time to comments.
Compare to 191126.
Scaling:
This pairing of dynamic and static movements should be completed quickly, with a fast running pace and nearly unbroken holds. Advanced athletes may choose to scale up and hold the handstands in free space.
Intermediate Option:
Can be completed as Rx’d
Beginner Option:
3 rounds for time of:
400-m run
1-minute plank hold
Andi
For time:
100 hang power snatches
100 push presses
100 sumo deadlift high pulls
100 front squats
♀ 45 lb. ♂ 65 lb.
Post time to comments.
Scaling:
Choose a weight that is appropriately light and plan to break each exercise into multiple sets. Like with her cousin Angie, the goal for Andi is to finish all 400 reps as quickly as possible, so take short breaks that allow continuous movement.
Intermediate Option:
100 hang power snatches
100 push presses
100 sumo deadlift high pulls
100 front squats
♀ 35 lb. ♂ 45 lb.
Beginner Option:
50 hang power snatches
50 push presses
50 sumo deadlift high pulls
50 front squats
♀ 22 lb. ♂ 35 lb.
Rest Day
Post thoughts to comments.
Deadlift 1-1-1-1-1-1-1 reps
Post loads to comments.
Compare to 181025.
Scaling:
Pick loads that allow you to attempt to set a PR in the later sets. If you are not comfortable performing very 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 3-3-3-2-2-1-1-1 reps
Task Tabata
300 reps for time, following the pattern:
20 seconds of pull-ups
10 seconds of rest
20 seconds of push-ups
10 seconds of rest
20 seconds of sit-ups
10 seconds of rest
20 seconds of squats
10 seconds of rest
After the round of squats, begin again with the pull-ups. Keep a running total of reps and continue working until 300 reps are completed. Post time to comments.
Scaling:
Reduce the total number of reps to be completed but preserve the 20-on, 10-off interval.
Intermediate Option:
225 reps for time
Beginner Option:
150 reps for time, following the pattern:
20 seconds of ring rows
10 seconds of rest
20 seconds of knee push-ups
10 seconds of rest
20 seconds of sit-ups
10 seconds of rest
20 seconds of squats
10 seconds of rest
Ellen
3 rounds for time of:
20 burpees
21 dumbbell snatches
12 dumbbell thrusters
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.
Intermediate Option:
3 rounds for time of:
20 burpees
21 dumbbell snatches
12 dumbbell thrusters
Use a single dumbbell on the snatches and a pair for the thrusters.
♀ 20-lb. DBs ♂ 35-lb. DBs
Beginner Option:
3 rounds for time of:
10 burpees
12 dumbbell snatches
9 dumbbell thrusters
Use a single dumbbell on the snatches and a pair for the thrusters.
♀ 10-lb. DBs ♂ 20-lb. DBs
Rest Day
Post thoughts to comments.
For time:
Run 3,000 meters
Post time to comments.
Scaling:
This is not a full sprint but should still be run at a faster pace than your 5K. Reduce the distance to complete the run in around 15 minutes. Intermediate athletes can perform this run as prescribed.
Beginner Option:
Jog 2,000 meters
Lyla
10-9-8-7-6-5-4-3-2-1 reps for time of:
Muscle-ups
Bodyweight clean and jerks
Post time to comments.
Scaling:
This workout contains a high volume of two difficult exercises. If you can perform some muscle-ups but not all 55 reps, eliminate the early rounds to reduce the total number of reps. Newer athletes should substitute with both gymnastics pulling AND gymnastics pushing exercises.
Intermediate Option:
7-6-5-4-3-2-1 reps for time of:
Muscle-ups
¾ bodyweight clean and jerks
Beginner Option:
7-6-5-4-3-2-1 reps for time of:
Jumping pull-ups
Knee push-ups
⅓ bodyweight clean and jerks
21-15-9 reps for time of:
Wall-ball shots
Row (calories)
♀ 20-lb. ball to 9-ft. target
♂ 30-lb. ball to 10-ft. target
Post time to comments.
Scaling:
This workout is quick. Use a medicine ball weight that is challenging but will require few breaks on the wall-ball shots.
Intermediate Option:
21-15-9 reps for time of:
Wall-ball shots
Row (calories)
♀ 14-lb. ball to 9-ft. target
♂ 20-lb. ball to 10-ft. target
Beginner Option:
15-12-9 reps for time of:
Wall-ball shots
Row (calories)
♀ 6-lb. ball to 9-ft. target
♂ 10-lb. ball to 10-ft. target
Rest Day
Post thoughts to comments.
Barbara Ann:
5 rounds, each for time, of:
20 handstand push-ups
30 deadlifts (95/135 lb.)
40 sit-ups
50 double-unders
Rest precisely 3 minutes between rounds.
Post time to comments.
Scaling:
Reduce the reps and loading so you can complete each round quickly and in nearly unbroken sets. Each round should be a sprint, with rest occurring only in the 3 minutes between rounds. Reduce the total number of rounds to maintain speed rather than slogging through all 5.
Intermediate Option:
4 rounds, each for time, of:
10 handstand push-ups
20 deadlifts (95/135 lb.)
30 sit-ups
40 double-unders
Beginner Option:
3 rounds, each for time, of:
20 knee push-ups
20 deadlifts (45/65 lb.)
20 sit-ups
50 single-unders
Grettel
10 rounds for time of:
3 clean and jerks
3 burpees over the bar
Or,
Ingrid
10 rounds for time of:
3 snatches
3 burpees over the bar
♀ 95 lb. ♂ 135 lb.
Post choice of girl and time to comments.
Scaling:
Reduce the load on the barbell so you can complete the 3 reps unbroken for most of the workout.
Intermediate Option:
Same reps as Rx’d
♀ 75 lb. ♂ 105 lb.
Beginner Option:
7 rounds for time of:
3 clean and jerks or snatches
3 burpees over the bar
♀ 45 lb. ♂ 65 lb.
Complete as many reps as possible in 21 minutes of:
Run 400/200/100 meters
Max-rep strict pull-ups
Each time you break a set of pull-ups, complete a run. From 0:00-7:00 run 400s, from 7:00-14:00 run 200s, and from 14:00-21:00 run 100s. Post number of strict pull-ups completed each round to comments.
Scaling:
Choose a pulling exercise that is challenging but allows you to complete at least 10 reps unbroken in the early rounds. If at any point you cannot complete 3 reps unbroken, switch to an easier form of pull-up.
Intermediate Option:
Can be completed as Rx’d
Beginner Option:
Complete as many reps as possible in 14 minutes of:
Jog 200 meters
10 ring rows
Rest Day
Post thoughts to comments.
Complete as many rounds as possible in 20 minutes of:
20-cal. row
15 dips
10 dumbbell Turkish get-ups
♀ 35-lb. DB ♂ 50-lb. DB
Post rounds completed to comments.
Compare to 171103.
Deadlift 5-5-5-5-5 reps
Post loads to comments.
Compare to 181119.
Complete as many rounds as possible in 15 minutes of:
20 push-ups
50 squats
Post rounds completed to comments.
Compare to 181122.
Rest Day
Post thoughts to comments.
For time:
60 sit-ups
50 toes-to-bars
40 GHD sit-ups
30 pull-ups
20 strict pull-ups
10 bar muscle-ups
Post time to comments.
Compare to 171022.
Hang squat snatch 3-3-3-3-3-3-3 reps
Post loads to comments.
Compare to 170503.
12 rounds for time, starting with 1 and adding an exercise each round of:
1 wall walk
2 candlesticks
3 burpees
4 push-ups
5 walking lunges
6 air squats
7 sit-ups
8 jumping squats
9 jumping lunges
10 broad jumps
11 handstand push-ups
12 pistols
Perform the workout like the "12 Days of Christmas" song. In round 1 perform 1 wall walk. In round 2 perform 2 candlesticks and then one wall walk. In round 3 perform 3 burpees, then 2 candlesticks, then 1 wall walk. Continue adding a new exercise each round.
Post time to comments.
Rest Day
Post thoughts to comments.
Complete as many rounds as possible in 7 minutes of:
5 box jumps
3 cleans
♀ 24-in. box, 155 lb.
♂ 30-in. box, 225 lb.
Post rounds completed to comments.
Compare to 170827.
For time:
Row 300 meters
20 push presses
Row 300 meters
15 push presses
Row 300 meters
10 push presses
Row 300 meters
5 push presses
♀ 95 lb. ♂135 lb.
Post time to comments.
Compare to 111105.
Back squat 3-3-3-3-3 reps
Post loads to comments.
Compare to 201011.
Rest Day
Post thoughts to comments.
3 rounds for time of:
10 overhead squats
50 double-unders
♀ 95 lb. ♂ 135 lb.
Post time to comments.
Compare to 131108.
Deficit deadlift 3-3-3-3-3 reps
Stand on extra plates to increase range of motion beyond that allowed by your normal deadlift setup.
Post loads to comments.
Compare to 180122.
