Thursday 200528

On a 16-minute running clock, 2 rounds of:

2 minutes of double-unders
Tabata single-leg squats, alternating legs each interval
2 minutes of box jumps

♀ 20-in. box ♂ 24-in. box

Post total reps to comments.
Compare to 031021.

Wednesday 200527

50-40-30-20-10 reps for time of:

GHD sit-ups
Kettlebell swings

♀ 24 kg ♂ 32 kg

Post time to comments.
Compare to 161130.

Tuesday 200526

Rest Day

Post thoughts to comments.

Monday 200525

Hero Workout of your choice.

Review the list of 196 heroes and honor one with an all-out effort.

Post choice of Hero and result to comments.
Compare to 180528.

Sunday 200524

Practice SLIPS for 20 minutes

Deadlift 10-10-10-10-10 reps

If at home, modify with a jugs or other heavy object. Share your at-home modifications and loads in comments. | Compare to 181212.

Saturday 200523

Tabata box jump, 16/20-in. box
Tabata L-sit
Tabata handstand hold
Tabata sit-up
Tabata lunge

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. For L-sit and handstand hold, count the number of seconds maintained in the hold. There is no rest between exercises.

Post total reps/seconds for each exercise to comments.

Friday 200522

Rest Day

Post thoughts to comments.

Thursday 200521

21-15-9 reps of:

Dumbbell thrusters
L pull-ups

Choose the heaviest dumbbells and most difficult variant of the pull-up at which you can still complete a set of 21 reps. Try to complete each exercise unbroken.

Post time, dumbbell load, and type of pull-ups performed to comments. Compare to 160113.

Wednesday 200520

5 2-minute rounds of:

75 double-unders
Max reps of sumo deadlift high pull

Rest 1 minute between rounds.

Post load used and number of SDHP reps completed each round to comments.

Tuesday 200519

Practice SLIPS for 20 minutes

Front squat 10-10-10-10-10 reps

If at home, modify with jugs or other heavy object. Share your at-home modifications and loads in comments.
Compare to 180211.

Monday 200518

Rest Day

Post thoughts to comments.

Sunday 200517

Complete as many rounds as possible in 15 minutes of:

25-ft. handstand walk
75-ft. walking lunge
25 sit-ups

Post rounds completed to comments.

Saturday 200516

Row 5,000 meters

Post time to comments.
Compare to 191009.

Friday 200515

3 rounds for time:

12 left-hand Turkish get-ups
12 right-hand Turkish get-ups
3 legless rope climbs, 15-ft. rope

♀ 35-lb. dumbbell
♂ 50-lb. dumbbell

Share your at-home modifications and time in comments.
Compare to 190415.

Thursday 200514

Rest Day

Post thoughts to comments.

Wednesday 200513

3 rounds for time of:

800-meter run
5 rounds of Strict Cindy

1 round of Strict Cindy is 5 strict pull-ups, 10 push-ups, and 15 squats.

Post time to comments.

Tuesday 200512

Practice SLIPS for 20 minutes

Single-arm overhead squat 3-3-3-3-3-3-3-3-3-3 reps

Alternate arms each set.

Post loads to comments.

Monday 200511

Complete as many rounds as possible in 10 minutes of:

10 box jumps
10 cleans

♀ 24-in. box ♂ 30-in. box

Use a heavy sandbag, ball, or other odd object for the cleans. Post rounds completed to comments.

Sunday 200510

Rest Day

Post thoughts to comments.

Saturday 200509

Complete as many rounds as possible in 30 minutes of:

20 dumbbell weighted lunges
20 dumbbell shoulder presses
200-meter row

Use a pair of dumbbells totaling roughly one-third your body weight.

Post rounds completed to comments.

Friday 200508

Practice SLIPS for 20 minutes.

Front squat 5-5-5-5-5 reps

If at home, modify with dumbbells, jugs, or other heavy objects. Post loads to comments. | Compare to 180705.

Thursday 200507

5 rounds of:

1 minute of dumbbell deadlifts
1 minute of push-ups

Do not rest between rounds.

Post total reps completed for each exercise and weight used for the deadlift to comments.
Compare to 151229.

Wednesday 200506

Rest Day

Post thoughts to comments.

Tuesday 200505

Complete as many rounds as possible in 20 minutes of:

200-meter run
1 minute of plank hold

Post rounds completed to comments.

Monday 200504

Thruster ladder
Ring row ladder
Push press ladder

For the ladder pattern, perform 1 rep the first minute, 2 reps the second minute, 3 reps the third minute, etc., continuing as long as you are able. Use as many sets each minute as needed. Rest as needed between ladders.

Post number of minutes completed for each ladder and loads used for thruster and push press to comments.

Sunday 200503

Practice SLIPS for 20 minutes.

Clean and jerk 5-5-5-5-5-5-5 reps

If at home, modify with dumbbells, jugs, or other heavy objects. Post loads to comments.

Saturday 200502

Rest Day

Post thoughts to comments.

Friday 200501

5 rounds for time of:

Run 400 meters
50 squats
15 L pull-ups

Post time to comments. | Compare to 031006.

Thursday 200430

Handstand push-up ladder
Rest 3 minutes
Dip ladder
Rest 3 minutes
Push-up ladder

For the ladder pattern, perform 1 rep the first minute, 2 reps the second minute, 3 reps the third minute, etc., continuing as long as you are able. Use as many sets each minute as needed.

Post number of minutes completed for each ladder to comments.

Wednesday 200429

Complete as many rounds as possible in 10 minutes of:

20 lunges
20 triple-unders

Post rounds completed to comments.

Tuesday 200428

Rest Day

Post thoughts to comments.

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