Double Isabel
For time:
60 snatches
♀ 95 lb. ♂ 135 lb.
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Scaling:
Though twice the reps of Isabel, this workout should still be fairly quick. Reduce the loading and reps to complete it in under 10 minutes.
Intermediate Option:
For time:
45 snatches
♀ 95 lb. ♂ 135 lb.
Beginner Option:
For time:
30 snatches
♀ 22 lb. ♂ 35 lb.
Rest Day
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For time:
20 back squats
40 toes-to-bars
60/40-calorie row
♀ 155 lb ♂ 225 lb
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Scaling:
Choose loading and modifications that allow you to complete large sets with minimal rest. Go hard on the row.
Intermediate Option:
For time:
20 back squats
40 toes-to-bars
60/40-calorie row
♀ 125 lb ♂ 185 lb
Beginner Option:
For time:
15 back squats
30 hanging knee raises
45/30-calorie row
♀ 55 lb ♂ 75 lb
Complete as many rounds as possible in 20 minutes of:
5 burpees
15-ft rope climb, 1 ascent
30 double-unders
Post rounds completed to comments.
Compare to 141112.
Scaling:
Deconditioned athletes should reduce the overall time of this workout and shoot to complete 5-7 rounds. Intermediate athletes can do this workout as prescribed.
Beginner Option:
Complete as many rounds as possible in 10 minutes of:
5 burpees
1 rope climb, lying to standing
30 single-unders
Nasty Girls V2
3 rounds for time of:
50 single-leg squats, alternating
7 muscle-ups
10 hang power cleans
♀ 125 lb ♂ 175 lb
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Compare to 150502.
Scaling:
This is a variation of the benchmark workout Nasty Girls. Intermediate athletes should first perform the original benchmark if they haven’t done so already. Newer athletes should modify the movements and loading.
Intermediate Option:
Nasty Girls
3 rounds for time of:
50 squats
7 muscle-ups
10 hang power cleans
♀ 95 lb ♂ 135 lb
Beginner Option:
3 rounds for time of:
25 squats
5 assisted pull-ups
10 hang power cleans
♀ 22 lb ♂ 35 lb
Rest Day
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Muscle snatch 1-1-1-1-1 reps
Power snatch 1-1-1-1-1 reps
Squat snatch 1-1-1-1-1 reps
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Compare to 210323.
Scaling:
Most athletes will be able to do this workout as prescribed. This progression of snatch variations should prepare you well for the attempts at a 1-rep-max squat snatch. Experienced lifters should try to go heavy, while newer athletes should focus on mechanics and worry less about adding weight.
3 rounds for time of:
500-m row
21 push-ups
12 strict toes-to-rings
Post time to comments.
Compare to 200801.
Scaling:
The intended time domain for today’s workout is in the 12-15 minute range. Modify the distance and reps so that you can move through each movement with minimal rest.
Beginner Option:
3 rounds for time of:
250-m row
15 assisted push-ups
12 sit-ups
With a continuously running clock, complete 5 thrusters every minute.
From 0:00-5:00 use ♀ 55 / ♂ 75 lb
From 5:00-10:00 use ♀ 65 / ♂ 95 lb
From 10:00-15:00 use ♀ 75 / ♂ 115 lb
Continue adding ♀ 10 / ♂ 20 lb. every 5 minutes for as long as you are able.
Post number of minutes completed to comments.
Compare to 160420.
Scaling:
This workout starts light, and the reps start to add up quickly. Intermediate athletes do not need to scale the weights. Beginner athletes can maintain the format of the workout but reduce the loading and overall time domain.
Beginner Option:
With a 10-minute clock, complete 5 thrusters every minute.
From 0:00-5:00 use ♀ 35 / ♂ 45 lb
From 5:00-10:00 use ♀ 45 / ♂ 65 lb
Rest Day
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Complete as many Echo bike calories as possible in 10 minutes while performing rounds of:
10 box jumps
15 push jerks
20 seconds on the Echo Bike
♀ 20-in. box, 65-lb. jerks
♂ 24-in. box, 95-lb. jerks
Post total number of calories completed to comments. Compare to 210706.
Scaling:
This workout involves some strategy. Go all out on the bike and survive the rest, or pace it a bit and aim for more rounds. Intermediate athletes can do this workout as prescribed.
Beginner Option:
Complete as many Echo bike calories as possible in 10 minutes while performing rounds of:
10 box jumps
15 push jerks
20 seconds on the Echo bike
♀ 12-in. box, 35-lb. jerks
♂ 18-in. box, 55-lb. jerks
Complete as many rounds as possible in 10 minutes of:
30-second L-sit from the floor
10 odd-object cleans
Use a 20- to 30-lb. sandbag, ball, backpack, or other odd object for the cleans.
Post rounds completed to comments.
Scaling:
Watch “L-Sit Variations With Julie Barnes Maurer” and “L-Sit Drills,” and modify the L-sit hold to a position you are able to maintain for a full 30 seconds when fresh.
Intermediate Option:
Complete as many rounds as possible in 10 minutes of:
30-second tuck sit
10 odd-object cleans
Use a 20- to 30-lb. sandbag, ball, backpack, or other odd object for the cleans.
Beginner Option:
Complete as many rounds as possible in 10 minutes of:
30-second seated leg raises
10 odd-object cleans
Use a 10- to 15-lb. sandbag, ball, backpack, or other odd object for the cleans.
Complete as many rounds as possible in 20 minutes of:
50 double-unders
100-ft. walking lunge
100-ft. bear crawl
Post rounds completed to comments.
Compare to 161124.
Scaling:
Intermediate athletes should take this opportunity to work on stringing big sets of double-unders together. Newer athletes should reduce the over all volume.
Beginner Option:
3 rounds, for quality:
50 single-unders
50-ft. walking lunge
50-ft. bear crawl
Rest Day
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Overhead squat 3-2-2-2-1-1-1-1-1 reps
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Compare to 210401.
Scaling:
Focus on excellent technique for every set. If you have a previous 1-rep max, try to set a new PR. Add weight for each set, but only if movement quality is consistent. Intermediate athletes can perform this workout as prescribed. Newer athletes can increase the reps to encourage more practice with the lift.
Beginner Option:
Overhead squat 5-5-5-3-3-3-3-3 reps
Complete as many rounds as possible in 7 minutes of:
7 box jumps
7 chest-to-bar pull-ups
♀ 24-in. box ♂30-in box
Post rounds completed to comments.
Scaling:
This is a burner. Push the intensity by choosing modifications that allow you to complete the sets unbroken.
Intermediate Option:
Complete as many rounds as possible in 7 minutes of:
7 box jumps
5 chest-to-bar pull-ups
♀ 24-in. box ♂30-in box
Beginner Option:
Complete as many rounds as possible in 7 minutes of:
7 box jumps
7 ring rows
♀ 14-in. box ♂ 20-in. box
Holleyman
30 rounds for time of:
5 wall-ball shots
3 handstand push-ups
1 power clean
♀ 14-lb. ball, 155-lb. clean
♂ 20-lb. ball, 225-lb. clean
Post time to comments.
Compare to 130918.
Scaling:
This is a long hero workout. Reduce the overall rounds in order to complete the work in 25 minutes or less.
Intermediate Option:
25 rounds for time of:
5 wall-ball shots
3 handstand push-ups
1 power clean
♀ 14-lb. ball, 125-lb. clean
♂ 20-lb. ball, 185-lb. clean
Beginner Option:
10 rounds for time of:
5 wall-ball shots
3 push-ups
1 power clean
♀ 6-lb. ball, 55-lb. clean
♂ 10-lb. ball, 75-lb. clean
Rest Day
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3 rounds for max reps of:
1 minute of GHD sit-ups
1 minute of walking lunges
1 minute of bar muscle-ups
Post reps of each to comments.
Scaling:
This combo will tax your midline. If you are new to the GHD, practice the skill during warm-up and modify to an abmat sit-up during the workout. Choose a muscle-up modification that will allow you to complete at least 5 reps in the interval.
Intermediate Option:
2 rounds for max reps of:
1 minute of GHD sit-ups
1 minute of walking lunges
1 minute of assisted bar muscle-ups
1 round for max reps of:
1 minute of abmat sit-ups
1 minute of walking lunges
1 minute of assisted bar muscle-ups
Beginner Option:
2 rounds for max reps of:
1 minute of abmat sit-ups
1 minute of walking lunges
1 minute of 3 jumping pull-ups + 3 assisted push-ups
10 rounds for time of:
1 power snatch
3 overhead squats
♀ 125 lb. ♂ 185 lb.
Post time to comments.
Compare 180225.
Scaling:
This workout contains a high volume of weightlifting at a moderately heavy load. Reduce the weight but try to perform the prescribed reps. Today’s workout offers a good opportunity to focus on mechanics in your snatch and overhead squat.
Intermediate Option:
10 rounds for time of:
1 power snatch
3 overhead squats
♀ 95 lb. ♂ 135 lb.
Beginner Option:
10 rounds for time of:
1 power snatch
3 overhead squats
♀ 35 lb. ♂ 45 lb.
Jerry
For time:
Run 1 mile
Row 2,000 meters
Run 1 mile
Post time to comments.
Compare to 200702.
Scaling:
This workout should feel similar to a 5k run or row effort, and fall into a similar time domain. Intermediate athletes can do this workout as prescribed.
Beginner Option:
For time:
Run 800 meters
Row 1,000 meters
Run 800 meters
Rest Day
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Shoulder press 1-1-1-1-1-1-1-1-1-1 reps
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Scaling:
Most athletes can perform this workout as prescribed. Newer athletes should focus on maintaining sound mechanics rather than trying for max loads.
Beginner Option:
Shoulder press 3-3-3-3-3-3-3-3-3-3 reps
Complete as many rounds as possible in 20 minutes of:
20 medicine-ball cleans
60 double-unders
♀ 14-lb. ball ♂ 20-lb. ball
Post rounds completed to comments.
Compare to 180112.
Scaling:
Adjust the movements and reps so you can keep moving for the duration of the workout. The volume of squats will be high, so choose a ball that is manageable. The volume of double-unders is also high in this conditioning workout. If you can do them, this is a good opportunity to practice large sets while fatigued; if you struggle with double-unders, reduce the reps so you can keep moving and don't stall on the rope.
Intermediate Option:
Complete as many rounds as possible in 20 minutes of:
20 medicine-ball cleans
30 double-unders
♀ 10-lb. ball ♂ 14-lb. ball
Beginner Option:
Complete as many rounds as possible in 10 minutes of:
10 medicine-ball cleans
60 single-unders
21-15-9 reps for time of:
Deadlifts
Strict ring dips
♀ 185 lb. ♂ 275 lb.
Post time to comments.
Compare to 160118.
Scaling:
Reduce the load in order to complete each round in 3-4 sets. Similarly, choose a ring dip modification that allows you to complete each round in 3-4 sets, with solid mechanics.
Intermediate Option:
21-15-9 reps for time of:
Deadlifts
15-12-9
Strict ring dips
♀ 165 lb. ♂ 245 lb.
Beginner Option:
21-15-9 reps for time of:
Deadlifts
Assisted push-ups
♀ 65 lb. ♂ 95 lb.
Rest Day
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Every 4 minutes for 7 rounds:
200-m sprint
Post each sprint time to comments.
Scaling:
Each round should be an all out effort with plenty of time to recovery between sprints. Beginners can reduce the total number of rounds.
Beginner Option:
Every 4 minutes for 4 rounds:
200-m run
Maxton
With a weight vest, 13 rounds for time of:
8 strict pull-ups
26 box step-ups
21 burpees
♀ 14-lb. vest, 20-in. box
♂ 20-lb. vest, 24-in. box
Post time to comments.
Scaling:
This is a high volume Hero workout. Newer athletes should reduce the rounds. Intermediate athletes can choose to not wear a vest while preserving the reps and movements.
Intermediate Option:
13 rounds for time of:
8 strict pull-ups
26 box step-ups
21 burpees
♀ 20-in. box
♂ 24-in. box
Beginner Option:
5 rounds for time of:
4 assisted pull-ups
13 box step-ups
11 burpees
Back squat 5-5-5-5-5 reps
Post loads to comments.
Compare to 210725.
Scaling:
Experienced athletes should build to a heavy set of 5 and plan to go as heavy as possible across all sets. Newer athletes should start light, focus on mechanics, and slowly add weight as they are comfortable.
Rest Day
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15-12-9-6-3 reps for time of:
Power cleans
Bar-facing burpees
♀ 95 lb. ♂ 135 lb.
Post time to comments.
Compare to 110902.
Scaling:
This is a fast burner. Choose a weight on the power clean that allows you to hold on for unbroken sets. Newer athletes should focus on proper mechanics. Push hard on the burpees.
Intermediate Option:
15-12-9-6-3 reps for time of:
Power cleans
Bar-facing burpees
♀ 75 lb. ♂ 115 lb.
Beginner Option:
15-12-9-6-3 reps for time of:
Power cleans
Bar-facing burpees
♀ 35 lb. ♂ 45 lb.
