For time:
Row 1,000 meters
Then, 5 rounds of:
20 back extensions
16 GHD sit-ups
Then, row 1,000 meters
Post time to comments.
Compare to 160102.
Scaling:
Beginner-level athletes can use the warm-up to allow for controlled exposure to the GHD machine, but choose AbMat sit-ups for the workout. Intermediate athletes can reduce the volume on the GHD.
Intermediate Option:
For time:
Row 1,000 meters
Then, 4 rounds of:
20 back extensions
16 GHD sit-ups
Then, row 1,000 meters
Beginner Option:
For time:
Row 500 meters
Then, 3 rounds of:
15 back extensions
6 GHD sit-ups, to parallel
10 sit-ups
Then, row 500 meters
Five 2.5-minute rounds of:
Run 400 meters
Max-rep overhead squats
♀ 65 lb ♂ 95 lb
There is no rest between rounds.
Post total number of overhead squats completed each round to comments.
Scaling:
If you cannot maintain sub 2-minute 400-m runs, shorten the distance for each round. Intermediate athletes can do this workout as prescribed.
Beginner Option:
Three 2.5-minute rounds of:
Run 300 meters
Max-rep overhead squats
♀ 35 lb ♂ 45 lb
Rest Day
Post thoughts to comments.
Complete as many rounds as possible in 12 minutes of:
3 weighted pull-ups
6 push-ups on dumbbells
9 dumbbell squats
♀ 25-lb DBs, use one for pull-ups
♂ 35-lb DBs, use one for pull-ups
Post rounds completed to comments.
Compare to 191105.
Scaling:
Reduce the weight in order to complete each exercise with minimal rest or transition time.
Intermediate Option:
Complete as many rounds as possible in 12 minutes of:
3 weighted pull-ups
6 push-ups on dumbbells
9 dumbbell squats
♀ 15-lb DBs, use one for pull-ups
♂ 25-lb DBs, use one for pull-ups
Beginner Option:
Complete as many rounds as possible in 12 minutes of:
3 ring rows
6 push-ups
9 dumbbell squats
♀ 10-lb DBs
♂ 20-lb DBs
Semifinal Event 2
Make 3 attempts, for load, of:
3 cleans + 2 front squats + 1 jerk
Post loads to comments.
Scaling:
This heavy day is a barbell complex. Newer athletes should spend time drilling the mechanics of each movement, start light, and slowly add weight as they become comfortable.
Semifinals Event 1
10 rounds for time of:
1 legless 15-ft rope climb
Run 170 ft
Post time to comments.
Compare to 140504 (similar).
Scaling:
If you are unable to perform a legless rope climb, use the wrapping technique to complete this workout.
Intermediate Option:
10 rounds for time of:
1 legless 15-ft rope climb
Run 170 ft
*11-minute time cap.
Beginner Option:
7 rounds for time of:
1 rope climb, lying to standing
Run 170 ft
Rest Day
Post thoughts to comments.
5 rounds for time of:
15 sumo deadlift high pulls
15 thrusters
♀ 65 lb ♂ 95 lb
Post time to comments.
Compare to 070925.
Scaling:
Today we have a pull and a push at light weight, high volume. Choose a weight on the barbell that allows you to move the weight quickly with solid mechanics.
Beginner Option:
3 rounds for time of:
15 sumo deadlift high pulls
15 thrusters
♀ 22 lb ♂ 35 lb
Push jerk 3-3-3-3-3 reps
Post loads to comments.
Compare to 210520.
Scaling:
Newer athletes may benefit from practicing progressions to understand the timing of the movement. For more instruction, review “The Power of Progression, Part 1: Push Jerk.” Ideally, each set will be as heavy as possible for 3 reps, but newer athletes should start light and slowly add weight as they are comfortable.
Beginner Option:
10 minutes of push jerk progression practice.
Push press 3-3-3-1-1
7 rounds for max distance of:
Bike 1 minute
Rest 1 minute
Post bike type and total distance to comments.
Scaling:
These bike intervals include a 1-to-1 work-rest ratio. Push the intensity for each minute of work. Deconditioned athletes can reduce the number of rounds.
Beginner Option:
5 rounds for max distance of:
Bike 1 minute
Rest 1 minute
Rest Day
Post thoughts to comments.
For time:
Row 500 meters
20 parallette handstand push-ups
Row 500 meters
20 strict handstand push-ups
Row 500 meters
20 kipping handstand push-ups
Post time to comments.
Compare to 201205.
Scaling:
Modify the pushing movements to something challenging that decreases in difficulty each round. Athletes of all levels should first develop strength in a strict handstand push-up before performing a kipping handstand push-up.
Intermediate Option:
For time:
Row 500 meters
15 parallette handstand push-ups
Row 500 meters
15 strict handstand push-ups
Row 500 meters
15 kipping handstand push-ups
Beginner Option:
For time:
Row 500 meters
15 dumbbell push-ups
Row 500 meters
15 dumbbell shoulder presses
Row 500 meters
15 dumbbell push presses
5 rounds for time of:
20 wall-ball shots
10 med-ball weighted pull-ups
♀ 14-lb ball to 11-ft target, same ball for pull-ups
♂ 20-lb ball to 12-ft target, same ball for pull-ups
Post time to comments.
Scaling:
Today’s wall-ball shots are thrown to a higher target than usual. If the front squat portion of your wall balls starts to deteriorate, reduce the weight of the medicine ball.
Intermediate Option:
5 rounds for time of:
20 wall-ball shots
10 med-ball weighted pull-ups
♀ 10-lb ball to 11-ft target, same ball for pull-ups
♂ 16-lb ball to 12-ft target, same ball for pull-ups
Beginner Option:
3 rounds for time of:
15 wall-ball shots
7 assisted pull-ups
♀ 6-lb ball to 9-ft target
♂ 10-lb ball to 10-ft target
Complete as many rounds as possible in 45 minutes of:
Run 800 meters
10 deadlifts
Run 800 meters
50 sit-ups
♀ 215 lb ♂ 315 lb
Post rounds completed to comments.
Compare to 170624.
Scaling:
This workout requires steady output and pacing. Find a load for the deadlift that is challenging but not so heavy that you’re unable to maintain the points of performance.
Intermediate Option:
Complete as many rounds as possible in 45 minutes of:
Run 800 meters
10 deadlifts
Run 800 meters
50 sit-ups
♀ 175 lb ♂ 255 lb
Beginner Option:
Complete as many rounds as possible in 30 minutes of:
Run 400 meters
10 deadlifts
Run 400 meters
30 sit-ups
♀ 95 lb ♂ 135 lb
Rest Day
Post thoughts to comments.
Complete as many rounds as possible in 12 minutes of:
1 L-sit rope climb
3 overhead squats
1 L-sit rope climb
6 overhead squats
1 L-sit rope climb
9 overhead squats
1 L-sit rope climb
12 overhead squats
Etc. adding 3 reps to the OHS each round.
Climb to 15 ft, starting from seated.
♀ 75 lb ♂ 115 lb
Post rounds completed to comments.
Scaling:
If you are unable to complete an L-sit rope climb, modify the movement and challenge yourself in a pulling exercise.
Intermediate Option:
Complete as many rounds as possible in 12 minutes of:
1 Legless rope climb
3 overhead squats
1 Legless rope climb
6 overhead squats
1 Legless rope climb
9 overhead squats
1 Legless rope climb
12 overhead squats
Etc. adding 3 reps to the OHS each round.
Climb to 15 ft, starting from seated.
♀ 75 lb ♂ 115 lb
Beginner Option:
Complete as many rounds as possible in 12 minutes of:
1 Rope climb, lying to standing + 1 pull with feet wrapped
3 overhead squats
1Rope climb, lying to standing + 1 pull with feet wrapped
6 overhead squats
1 Rope climb, lying to standing + 1 pull with feet wrapped
9 overhead squats
1 Rope climb, lying to standing + 1 pull with feet wrapped
12 overhead squats
Etc. adding 3 reps to the OHS each round.
♀ 22 lb ♂ 35 lb
Snatch 3-3-3-3-3 reps
Post loads to comments.
Compare to 170419.
Scaling:
Most athletes can perform this workout as written. Experienced athletes can go as heavy as possible, while newer athletes can use this workout as an opportunity to drill the snatch.
Helen
3 rounds for time of:
Run 400 meters
21 kettlebell swings
12 pull-ups
♀ 16-kg KB ♂ 24-kg KB
Post time to comments.
Compare 210726.
Scaling:
This benchmark workout is an all-out sprint. The swings and pull-ups should be easy enough that you are still able to push the pace on the runs. Intermediate athletes can complete this as prescribed.
Beginner Option:
3 rounds for time of:
Run 200 meters
15 kettlebell swings
9 jumping pull-ups
Rest Day
Post thoughts to comments.
Hope for Refugees
3 rounds of:
Shuttle runs, 8 m
Dumbbell snatches
Bike for calories
Dumbbell box step-ups
Strict burpees
This workout has the same format as Fight Gone Bad, working at each station for one minute then rotating. After completing all 5 stations, rest for 1 minute before starting the next round. One point is given for each rep, calorie biked, or shuttle-run length.
♀ 35-lb DB, 20-in box
♂ 50-lb DB, 24-in box
Use a single dumbbell for the snatches and step-ups. For the strict burpee, perform an honest push-up followed by an enthusiastic vertical jump.
Scaling:
Most athletes will be able to maintain the structure of this workout. Reduce the weight of the dumbbell for the snatch and the step-up.
Intermediate Option:
3 rounds of:
Shuttle runs, 8 m
Dumbbell snatches
Bike for calories
Dumbbell box step-ups
Strict burpees
♀ 25-lb DB
♂ 35-lb DB
Beginner Option:
3 rounds of:
Shuttle runs, 8 m
Dumbbell snatches
Bike for calories
Box step-ups
Burpees
♀ 15-lb DB
♂ 20-lb DB
Clean and jerk 3-3-3-3-3 reps
Post loads to comments.
Compare to 210714.
Scaling:
Few athletes will need to scale this lifting day. Experienced athletes can go as heavy as possible, while newer athletes can use this workout as an opportunity to drill the movements. Both the clean and the jerk are technical lifts that should be practiced in the warm-up.
Complete as many rounds as possible in 15 minutes of:
12 hang squat cleans
15 ring dips
♀ 95 lb ♂ 135 lb
Post rounds completed to comments.
Scaling:
Reduce the load and modify the ring dips in order to move through this workout with minimal rest.
Intermediate Option:
Complete as many rounds as possible in 15 minutes of:
12 hang squat cleans
10 ring dips
♀ 75 lb ♂ 115 lb
Beginner Option:
Complete as many rounds as possible in 15 minutes of:
12 hang squat cleans
10 box dips
♀ 35 lb ♂ 45 lb
Rest Day
Post thoughts to comments.
5 rounds for time of:
Max-calorie row in 60 seconds
Turkish get-ups
♀ 25-lb TGU ♂ 50-lb TGU
Complete a total of 40 reps (or calories) each round. For example, if you row 25 calories, complete 15 Turkish get-ups that round. If you row 30 calories, complete 10 Turkish get-ups that round.
Post time to comments.
Compare to 201119.
Scaling:
Rowing hard on this workout rewards you with fewer reps of the Turkish get-up and likely a faster time. Push it on the row. Intermediate athletes can perform this workout as prescribed.
Beginner Option:
3 rounds for time of:
Max-calorie row in 60 seconds
Turkish get-ups
♀ 15-lb TGU ♂ 25-lb TGU
Complete a total of 30 reps (or calories) each round. For example, if you row 15 calories, complete 15 Turkish get-ups that round. If you row 20 calories, complete 10 Turkish get-ups that round.
21-18-15-12-9-6-3 reps for time of:
Triple-unders
GHD sit-ups
Deadlifts
♀ 125-lb deadlifts
♂ 185-lb deadlifts
Post time to comments.
Compare to 200402.
Scaling:
If you are proficient in the double-under, practice the triple-under. If you are able to string reps of triple-unders together, perform that skill in today’s workout. Beginner-level athletes should reduce the volume on the GHD and the loading on the barbell.
Intermediate Option:
21-18-15-12-9-6-3 reps for time of:
3x double-unders (i.e., 63-54-45-36-27-18-9 reps)
GHD sit-ups
Deadlifts
♀ 125-lb deadlifts
♂ 185-lb deadlifts
Beginner Option:
18-15-12-9-6-3 reps for time of:
Single-unders
Sit-ups
Deadlifts
♀ 75-lb deadlifts
♂ 115-lb deadlifts
Hang power snatch 3-3-3-3-3 reps
Post loads to comments.
Compare to 180325.
Scaling:
The hang power snatch is a great way to simplify the full squat snatch and practice just the second and third pulls of the lift. All skill levels can complete this workout as written.
Rest Day
Post thoughts to comments.
Manion
7 rounds for time of:
Run 400 meters
29 back squats
♀ 95 lb ♂ 135 lb
Post time to comments.
Compare to 210429.
Scaling:
This Hero workout is long, with a high volume of running and squats. Reduce the reps and load to keep the workout under 40 minutes.
Intermediate Option:
5 rounds for time of:
Run 400 meters
29 back squats
♀ 75 lb ♂ 115 lb
Beginner Option:
4 rounds for time of:
Jog 400 meters
29 back squats
♀ 35 lb ♂ 45 lb
For time:
10 wall walks
30 box jumps
30 strict knees-to-elbows
30 box jumps
30 strict toes-to-bars
30 box jumps
10 wall walks
♀ 20 in ♂ 24 in
Post time to comments.
Scaling:
If you are not proficient in the handstand, review the article “Handstands,” and practice the drills provided as well as the safety tips for bailing out. Reduce the range of motion on the wall walks to a distance you can comfortably support yourself in while inverted. For example, begin the movement in a plank with your feet touching the wall, walk your feet up the wall while keeping both hands on the ground, then walk your feet back to a plank.
Intermediate Option:
For time:
10 wall walks
30 box jumps
20 strict knees-to-elbows
30 box jumps
20 strict toes-to-bars
30 box jumps
10 wall walks
♀ 20 in ♂ 24 in
Beginner Option:
For time:
10 scaled wall walks
30 box jumps
30 hanging knee-raises
30 box jumps
30 hanging knee-raises
30 box jumps
10 scaled wall walks
♀ 12 in ♂ 18 in
12-9-6 reps for time of:
Deadlifts
Bar muscle-ups
♀ 205 lb ♂ 315 lb
Post time to comments.
Compare to 200207.
Scaling:
This couplet is meant to be heavy and high skill. Reduce the load and modify the muscle-up to keep this one under 10 minutes. Elite athletes will be closer to 5 minutes or less.
Intermediate Option:
12-9-6 reps of:
Deadlifts
9-6-3 reps of:
Bar muscle-ups
♀ 185 lb ♂ 265 lb
Beginner Option:
12-9-6 reps for time of:
Deadlifts
Assisted strict pull-ups
♀ 95 lb ♂ 135 lb
Rest Day
Post thoughts to comments.
