Friday 210625

Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps

Post loads to comments.
Compare to 181030.


Scaling:
Experienced lifters should try for a PR in the later sets. If you are not comfortable performing heavy power snatches, 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:
Hang power snatch 3-3-3-2-2-1-1-1 reps

Thursday 210624

21-15-9 reps for time of:

Thrusters
Chest-to-bar pull-ups

♀ 95 lb. ♂ 135 lb.

Post time to comments.


Scaling:
This couplet is one of the original variations on the classic benchmark workout Fran. Refer to your workout on 210512 and use the same loading on the barbell.

Intermediate Option:
21-15-9 reps for time of:
Thrusters
Chest-to-bar pull-ups

♀ 75 lb. ♂ 115 lb.

Beginner Option:
15-12-9 reps for time of:
Thrusters
Assisted pull-ups

♀ 45 lb. ♂ 65 lb.

Wednesday 210623

J.T.
21-15-9 reps for time of:

Handstand push-ups
Ring dips
Push-ups

Post time to comments.
Compare to 190704.


Scaling:
This gymnastics triplet will challenge your pushing stamina. Choose 3 different pushing modifications that allow you to practice the skill and keep moving.

Intermediate Option:
15-12-9 reps for time of:
Handstand push-ups
Ring dips
Push-ups

Beginner Option:
15-12-9 reps for time of:
Piked handstand push-ups, feet on box
Ring dip negatives
Elevated push-ups

Tuesday 210622

Rest Day

Post thoughts to comments.

Monday 210621

Back squat 5-3-3-3-1-1-1-1-1 reps

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Compare to 071212.


Scaling:
Experienced athletes should attempt to back squat as heavy as possible for each set, while newer athletes should focus on mechanics.

Sunday 210620

30-20-10 reps for time of:

GHD sit-ups
Toes-to-bars
Wall-ball shots

♀ 14-lb. ball to 9-ft. target
♂ 20-lb. ball to 10-ft. target

Post time to comments.
Compare to 170913.


Scaling: Beginning athletes can use the warm-up time to allow for controlled exposure to the GHD machine, but choose AbMat sit-ups for the workout portion. Intermediate athletes can do this workout as prescribed.

Beginner Option:
20-15-10 reps for time of:
AbMat sit-ups
Hanging knee raises
Wall-ball shots

♀ 6-lb. ball
♂ 10-lb. ball

Saturday 210619

21-18-15-12-9-6-3 reps for time of:

Sumo deadlift high pulls
Push jerks

♀ 55 lb. ♂ 75 lb.

Post time to comments.
Compare to 130609.


Scaling:
This is a light couplet. Choose weights that allow you to hang on for bigger sets. Newer athletes should consider reducing the overall volume. Intermediate athletes can do this workout as prescribed.

Beginner Option:
15-12-9-6-3 reps for time of:
Sumo deadlift high pulls
Push jerks

♀ 35 lb. ♂ 55 lb.

Friday 210618

Rest Day

Post thoughts to comments.

Thursday 210617

Complete as many rounds as possible in 20 minutes of:

10 chest-to-bar pull-ups
15 push-ups
20 single-leg squats, alternating

*After every 3 rounds, run 400 meters

Post rounds completed to comments.
Compare to 180127.


Scaling:
This AMRAP is a hybrid of the benchmark workouts Cindy and Mary. Pick gymnastics movements that are challenging yet allow you to keep moving through the sets. Run the 400 meters at a pace that is quick but still helps you manage muscular fatigue created by the other exercises.

Intermediate Option:
Complete as many rounds as possible in 20 minutes of:
5 chest-to-bar pull-ups
10 push-ups
15 single-leg squats to a box, alternating
*After every 3 rounds, run 400 meters

Beginner Option:
Complete as many rounds as possible in 20 minutes of:
5 jumping chest-to-bar pull-ups
10 knee push-ups
20 walking lunges
*After every 3 rounds, run 400 meters

Wednesday 210616

Practice SLIPS for 20 minutes.

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

Post loads to comments.
Compare to 210601.


Scaling:
Refer to your workout notes from 2 weeks ago. Watch “Warming Up With SLIPS.” Experienced athletes should attempt to deadlift as heavy as possible for each set, while newer athletes should focus on mechanics.

Tuesday 210615

Tabata back squats, 65/95 lb.
Rest 1 minute
Tabata L-sit
Rest 1 minute
Tabata ring rows
Rest 1 minute
Tabata handstand hold
Rest 1 minute
Tabata row

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. For the L-sit and handstand hold, count the number of seconds maintained in the hold.

Post total reps/seconds/calories for each exercise to comments. Compare to 201105.

Scaling:
Reduce the load on the back squat to allow you to keep moving for the full 20 seconds. For the L-sit, find a variation with which you can perform at least a 20-second hold. For the ring rows, find a foot position that allows you to complete 10 consecutive reps. Moving the feet farther away will increase the difficulty. If you are unable to kick up to a handstand, select a modification that allows you to develop strength in an inverted position.

Intermediate Option:
Tabata back squats, 45/65 lb.
Rest 1 minute
Tabata L-sit
Rest 1 minute
Tabata ring rows
Rest 1 minute
Tabata handstand hold against wall
Rest 1 minute
Tabata row

Beginner Option:
Tabata air squats
Rest 1 minute
Tabata knee tuck on parallettes
Rest 1 minute
Tabata ring rows
Rest 1 minute
Tabata pike hold
Rest 1 minute
Tabata row

Monday 210614

Rest Day

Post thoughts to comments.

Sunday 210613

Online Semifinals Event 6

Grettel
10 rounds for time of:
3 clean and jerks
3 burpees over the bar

♀ 95 lb. ♂ 135 lb.

Post time to comments.
Compare to 210103.

Scaling:
Reduce the load on the barbell so you can complete the 3 reps unbroken for most of the workout.

Intermediate Option:
10 rounds for time of:
3 clean and jerks
3 burpees over the bar

♀ 75 lb. ♂ 105 lb.

Beginner Option:
7 rounds for time of:
3 clean and jerks
3 burpees over the bar

♀ 45 lb. ♂ 65 lb.

Saturday 210612

Online Semifinals Event 5

For time:
2,000-m row
60-m handstand walk
5 legless rope climbs, 15 ft.
1,000-m row
40-m handstand walk
4 legless rope climbs, 15 ft.
500-m row
20-m handstand walk
3 legless rope climbs, 15 ft.

Post time to comments.

Scaling:
This is a long, high-skill workout. Deconditioned athletes should reduce the overall volume and choose gymnastics modifications that incorporate time on hands as well as a pull.

Intermediate Option:
For time:
2,000-m row
40-m handstand walk
3 legless rope climbs, 15 ft.
1,000-m row
25-m handstand walk
2 legless rope climbs, 15 ft.
500-m row
15-m handstand walk
1 legless rope climbs, 15 ft.

Beginner Option:
For time:
1,000-m row
40-m bear crawl
3 rope climbs, lying to standing
500-m row
25-m bear crawl
2 rope climbs, lying to standing
250-m row
15-m bear crawl
1 rope climb, lying to standing

Friday 210611

Online Semifinals Event 4

Complete as many repetitions as possible in 10 minutes of:
10 snatches
Rest 1 minute
10 snatches
Rest 1 minute
10 snatches
Rest 1 min

Max-rep snatches in time remaining
Weight increases after each rest period.

♀ 85-125-145-165 lb.
♂ 135-185-225-245 lb.

Post reps competed to comments.

Scaling:
Experienced athletes should maintain the format of these snatch sets but consider starting at a lighter weight. Newer athletes should treat today’s workout as a technique day and focus on sound mechanics with lighter weight.

Intermediate Option:
Complete as many repetitions as possible in 10 minutes of:
10 snatches
Rest 1 minute
10 snatches
Rest 1 minute
10 snatches
Rest 1 minute
Max-rep snatches in time remaining
Weight increases after each rest period.

♀ 75-95-115-135 lb.
♂ 115-135-165-195 lb.

Beginner Option:
Squat snatch 3-3-3-3-3-3-3-3-3-3

Thursday 210610

Rest Day

Post thoughts to comments.

Wednesday 210609

Online Semifinals Event 3

For time:
30 muscle-ups
30-meter dumbbell front-rack lunge
300 double-unders
20 muscle-ups
20-meter dumbbell front-rack lunge
200 double-unders
10 muscle-ups
10-meter dumbbell front-rack lunge
100 double-unders

♀ 35-lb. DBs ♂ 50-lb. DBs

25-minute time cap.

Post time to comments.

Scaling:
Modify the muscle-ups to pull and push exercises that challenge you without causing you to hit failure. Newer athletes should reduce the overall volume of this workout.

Intermediate Option:
For time:
20 muscle-ups
30-meter dumbbell front-rack lunge
200 double-unders
10 muscle-ups
20-meter dumbbell front-rack lunge
100 double-unders
5 muscle-ups
10-meter dumbbell front-rack lunge
50 double-unders

♀ 25-lb. DBs ♂ 35-lb. DBs

Beginner Option:
For time:
20 assisted pull-ups + 20 assisted push-ups
30-meter lunge
200 single-unders
10 assisted pull-ups + 10 assisted push-ups
20-meter lunge
100 single-unders
5 assisted pull-ups + 5 assisted push-ups
10-meter lunge
50 single-unders

Tuesday 210608

Online Semifinals Event 2

For time:
50 dumbbell shoulder-to-overheads
50 dumbbell deadlifts
50 GHD sit-ups
100 single-arm dumbbell overhead squats
50 GHD sit-ups
50 dumbbell deadlifts
50 dumbbell shoulder-to-overheads

♀ 35-lb. DBs ♂ 50-lb. DBs

25-minute time cap

Post time to comments.

Scaling:
Reduce the load on the dumbbell. Newer athletes should also reduce the overall volume of this workout. All athletes should be wary of the two large sets of GHD sit-ups.

Intermediate Option:
For time:
50 dumbbell shoulder-to-overheads
50 dumbbell deadlifts
35 GHD sit-ups
100 single-arm dumbbell overhead squats
35 GHD sit-ups
50 dumbbell deadlifts
50 dumbbell shoulder-to-overheads

♀ 25-lb. DBs ♂ 35-lb. DBs

Beginner Option:
For time:
35 dumbbell shoulder-to-overheads
35 dumbbell deadlifts
35 sit-ups
70 single-arm dumbbell squats
35 sit-ups
35 dumbbell deadlifts
35 dumbbell shoulder-to-overheads

♀ 10-lb. DBs ♂ 15-lb. DBs

Monday 210607

Friendly Fran

3 rounds for time of:
21 thrusters
21 chest-to-bar pull-ups

♀ 85 lb. ♂ 115 lb.

Post time to comments.
Compare to 200917.

Scaling:
Reduce the weight and choose a pulling modification that is challenging for 21 reps but allows you to keep moving.

Intermediate Option:
3 rounds for time of:
21 thrusters
21 pull-ups

♀ 65 lb. ♂ 95 lb.

Beginner Option:
3 rounds for time of:
21 thrusters
21 assisted pull-ups

♀ 35 lb. ♂ 55 lb.

Sunday 210606

Rest Day

Post thoughts to comments.

Saturday 210605

For time:

Run 1,600 meters
Rest 3 minutes
Run 1,200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

Post times to comments.
Compare to 200318.

Scaling:
Today we have four run efforts, each for time. Experienced athletes should consider their mile PR time and shoot to pace that first mile run at about 80% effort. Increase your pace slightly for each remaining distance. Deconditioned athletes should reduce the overall volume.

Beginner Option:
For time:
Jog 1,200 meters
Rest 3 minutes
Jog 800 meters
Rest 2 minute
Jog 400 meters

Friday 210604

Gwen

Clean and jerk 15-12-9 reps

Touch and go at the floor only. Even a re-grip off the floor is a foul. No dumping. Use the same load for each set. Rest as needed between sets.

Post loads to comments.
Compare to 171120.


Scaling:
Experienced athletes should perform this benchmark workout as written. The beginner should focus on mechanics and consistency instead of loading. Warm up by adding weight slowly, ensuring the load allows you to maintain great technique. Newer athletes should ignore the touch-and-go requirement and instead take a second or two to establish a sound setup position.

Beginner Option:
Clean and jerk 12-9-6 reps

Thursday 210603

Karen
For time:

150 wall-ball shots

♀ 14-lb. ball to 9-ft. target
♂ 20-lb. ball to 10-ft. target

Post time to comments.
Compare to 191219.


Scaling:
This classic benchmark contains a high volume of a light weightlifting movement. Choose a load that allows you to hang on for large sets. Pacing and strategic rest periods will be required to log your best time.

Intermediate Option:
For time:
150 wall-ball shots

10-lb. ball to 9-ft. target
14-lb. ball to 10-ft. target

Beginner Option:
For time:
75 wall-ball shots

♀ 6-lb. ball
♂ 10-lb. ball

Wednesday 210602

Rest Day

Post thoughts to comments.

Tuesday 210601

Practice SLIPS for 20 minutes.

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

Post loads to comments.
Compare to 200301.


Scaling:
Watch “Warming Up With SLIPS.” For this heavy day, experienced athletes should attempt to deadlift as heavy as possible for each set, while newer athletes should focus on mechanics.

Monday 210531

Hero workout of your choice.
Review the list of 202 heroes and honor one with an all-out effort.

Post choice of workout and result to comments.
Compare to 200525.


Scaling:
Most Hero workouts are meant to be extremely grueling, arduous, and mentally challenging. Many contain a very high volume of reps. Reduce the work to a level that is attainable yet still challenging.

Sunday 210530

5 rounds for time of:

1-min. handstand hold
21 toes-to-bars

Post time to comments.
Compare to 190717.


Scaling:
This couplet is demanding on the midline and shoulders. Athletes lacking the strength to hold an upside-down position should lower their feet for an elevated plank hold or a plank with feet on the ground.

Intermediate Option:
4 rounds for time of:
1-min. handstand hold
21 toes-to-bars

Beginner Option:
4 rounds for time of:
1-min. plank hold
21 sit-ups

Saturday 210529

Rest Day

Post thoughts to comments.

Friday 210528

5 rounds for time of:

Row 500 meters
7 thrusters

♀ 95 lb. ♂ 135 lb.

Post time to comments.
Compare to 101202.


Scaling:
Choose a thruster weight that is challenging but allows you to complete the earlier rounds unbroken. Newer athletes may choose to decrease the total volume by shortening the row or reducing rounds.

Intermediate Option:
5 rounds for time of:
Row 500 meters
7 thrusters

♀ 85 lb. ♂ 115 lb.

Beginner Option:
3 rounds for time of:
Row 500 meters
7 thrusters

♀ 45 lb. ♂ 65 lb.

Thursday 210527

Power clean 5-3-3-1-1-1 reps

Post loads to comments.
Compare to 210131.


Scaling:
Most athletes can attempt the power cleans as prescribed. Newer athletes should start light and treat the early larger sets as practice. More experienced athletes should try for the heaviest load they can at each set of reps.

Wednesday 210526

Complete as many rounds as possible in 20 minutes of:

21 bench presses
21 L pull-ups

♀ 95 lb. ♂ 135 lb.

Post rounds completed to comments.
Compare to 141014.


Scaling:
Reduce the load and choose a pull modification that allows you to complete at least 5 reps when fresh.

Intermediate Option:
Complete as many rounds as possible in 20 minutes of:
21 bench presses
21 kipping L pull-ups

♀ 75 lb. ♂ 115 lb.

Beginner Option:
Complete as many rounds as possible in 20 minutes of:
21 bench presses
21 assisted pull-ups
21 sit-ups

♀ 45 lb. ♂ 65 lb.

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