Monday 220926

Complete as many rounds as possible in 12 minutes of:

50-ft handstand walk
25 GHD sit-ups

Post rounds completed to comments.


Scaling:
If you’re new to the GHD sit-up, reduce the overall volume by completing every other round with an AbMat or reduce the reps each round.

Intermediate Option:
Complete as many rounds as possible in 12 minutes of:
50-ft handstand walk
15 GHD sit-ups

Beginner Option:
Complete as many rounds as possible in 12 minutes of:
50-ft bear crawl
25 sit-ups

Sunday 220925

Rest Day

Post thoughts to comments.

Saturday 220924

7 rounds for time of:

1 legless rope climb, 15 ft
10 burpees

Post time to comments.


Scaling:
The rope climb should be difficult, especially toward the later rounds, but not enough to completely stop you for long. Pick a modification that allows you to keep moving with short breaks.

Intermediate Option:
For time:
4 rounds of:
1 legless rope climb, 15 ft
10 burpees
Then, 3 rounds of:
1 rope climb, 15 ft
10 burpees

Beginner Option:
7 rounds for time of:
1 rope climb, lying to standing
7 burpees

Friday 220923

Back squat 5-5-5-5-5 reps

Post loads to comments.
Compare to 211110.


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.

Thursday 220922

DT
5 rounds for time of:

12 deadlifts
9 hang power cleans
6 push jerks

♀ 105 lb ♂ 155 lb

Post time to comments.
Compare to 150616.


Scaling:
The rep scheme and moderate loading in this Hero workout allow it to be completed quickly and with only short breaks. Intermediate athletes can reduce the load or try it as prescribed. Beginner-level athletes should reduce the load.

Beginner Option:
5 rounds for time of:
12 deadlifts
9 hang power cleans
6 push jerks

♀ 35 lb ♂ 45 lb

Wednesday 220921

Rest Day

Post thoughts to comments.

Tuesday 220920

Kelly
5 rounds for time of:

Run 400 meters
30 box jumps
30 wall-ball shots

♀ 20-in box, 14-lb ball
♂ 24-in box, 20-lb ball

Post time to comments.
Compare to 211001.


Scaling:
This benchmark workout is long and metabolically taxing. Choose distances, weights, heights and reps that keep you moving for 20-30 minutes.

Intermediate Option:
4 rounds for time of:
Run 400 meters
30 box jumps
30 wall-ball shots

♀ 20-in box, 14-lb ball
♂ 24-in box, 20-lb ball

Beginner Option:
3 rounds for time of:
Run 400 meters
20 box step-ups
30 squats

Monday 220919

For max reps at each station:

Tabata dumbbell shoulder presses
Tabata weighted jumping lunges
Tabata ring dips
Tabata weighted walking lunges
Tabata dumbbell push presses

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. There is no rest between stations.

♀ 25-lb DBs ♂ 35-lb DBs

Post reps completed for each exercise to comments.
Compare to 180615.


Scaling:
Choose dumbbells that are light enough you can work without hitting failure for the first few intervals. Modify the movements to something that allows you to get a large set of reps in the early intervals.

Intermediate Option:
For max reps at each station:
Tabata dumbbell shoulder presses
Tabata jumping lunges
Tabata jumping ring dips
Tabata walking lunges
Tabata dumbbell push presses

♀ 15-lb DBs
♂ 25-lb DBs

Beginner Option:
For max reps at each station:
Tabata dumbbell shoulder presses
Tabata walking lunges
Tabata assisted ring dips
Tabata walking lunges
Tabata dumbbell push presses

♀ 10-lb DBs
♂ 15-lb DBs

Sunday 220918

6-5-4-3-2-1 reps for time of:

Strict muscle-ups
1.5x bodyweight front squats

Post time to comments.


Scaling:
This is a high-skill and heavy couplet. Beginner-level athletes can modify the muscle-up and reduce the load on the front squat.

Intermediate Option:
6-5-4-3-2-1 reps for time of:
Strict muscle-ups
Bodyweight front squats

Beginner Option:
6-5-4-3-2-1 reps for time of:
Jumping pull-ups
Push-ups
Front squats, ♀55 lb ♂ 75 lb

Saturday 220917

Rest Day

Post thoughts to comments.

Friday 220916

Deadlift 1-1-1-1-1-1-1 reps

Post loads to comments.
Compare to 210112.


Scaling:
Pick loads that allow you to attempt 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

Thursday 220915

For time:

21 squat snatches
42-cal row
15 squat snatches
30-cal row
9 squat snatches
18-cal row

♀65 lb ♂ 95 lb

Post time to comments.


Scaling:
The weight on the barbell should be light enough that you are able to complete the sets of snatches in few sets and with little rest. Intermediate athletes can perform this workout as prescribed.

Beginner Option:
For time:
21-15-9
Squat snatches
Row calories

♀35 lb ♂ 45 lb

Wednesday 220914

5 rounds for time of:

15 push jerks
12 chest-to-bar pull-ups
9 sumo deadlift high pulls

♀ 65 lb ♂ 95 lb

Post time to comments.


Scaling:
Choose a weight on the barbell that is light enough to complete the sets unbroken in the beginning rounds. Modify the pull-up to complete the work with minimal rest.

Intermediate Option:
5 rounds for time of:
15 push jerks
9 chest-to-bar pull-ups
9 sumo deadlift high pulls

♀ 55 lb ♂ 75 lb

Beginner Option:
3 rounds for time of:
15 push jerks
12 jumping chest-to-bar pull-ups
9 sumo deadlift high pulls

♀ 35 lb ♂ 45 lb

Tuesday 220913

Rest Day

Post thoughts to comments.

Monday 220912

Five 2-minute rounds of:

10 burpees
200-m sprint
Max-rep burpees

Rest 3 minutes between rounds.

Post number of burpees completed after the sprint each round to comments.
Compare to 180819.


Scaling:
Reduce the reps so the first set of burpees and the run take no more than 90 seconds. Each round should be an all-out sprint. Intermediate athletes can do this workout as prescribed.

Beginner Option:
Four 2-minute rounds of:
5 burpees
200-m sprint
Max-rep burpees

Rest 3 minutes between rounds.

Sunday 220911

For time:

3-minute handstand hold
100 squats
50-meter handstand walk
100 squats
30 handstand push-ups

Perform the handstand hold against a wall (with only the feet touching) and accumulate a total of 3 minutes before moving on to the squats.

Post time to comments.
Compare to 211019.


Scaling:
If you are not highly proficient with handstands, modify each movement to a point that is manageable but challenging. Read How Long Can You Handstand It? for handstand tips and drills.

Intermediate Option:
For time:
2-minute handstand hold
100 squats
25-meter handstand walk
100 squats
20 handstand push-ups

Perform the handstand hold against a wall (with only the feet touching) and accumulate a total of 2 minutes before moving on to the squats.

Beginner Option:
For time:
2-minute inverted hold
50 squats
25-meter bear crawl
50 squats
30 knee push-ups

Perform the inverted hold with the hands on the ground and the feet or knees on a box and accumulate a total of 2 minutes before moving on to the squats.

Saturday 220910

Complete as many rounds as possible in 5 minutes of:

3 deadlifts
7 push presses

♀ 185-lb deadlift, 75-lb push press
♂ 275-lb deadlift, 115-lb push press

Post rounds completed to comments.
Compare to 210502.


Scaling:
This workout is moderately heavy and very fast. Pick loads that are challenging but still allow you to complete each set unbroken. If you are unsure of loading, go lighter and faster.

Intermediate Option:
Complete as many rounds as possible in 5 minutes of:
3 deadlifts
7 push presses

♀ 125-lb deadlift, 55-lb push press
♂ 185-lb deadlift, 85-lb push press

Beginner Option:
Complete as many rounds as possible in 5 minutes of:
3 deadlifts
7 push presses

♀ 75-lb deadlift, 35-lb push press
♂ 115-lb deadlift, 45-lb push press

Friday 220909

Rest Day

Post thoughts to comments.

Thursday 220908

42-30-18 reps for time of:

Row calories
Dumbbell box step-ups

♀ Two 20-lb DBs, 20-in box
♂ Two 35-lb DBs, 20-in box

Post time to comments.


Scaling:
Reduce the load and height of the box in order to keep this one under 12 minutes. Intermediate athletes can do this workout as prescribed.

Beginner Option:
30-18-12 reps for time of:
Row calories
Dumbbell box step-ups

♀ 2 10-lb DBs, 12-in box
♂ 2 55-lb DBs, 12-in box

Wednesday 220907

Chest-to-bar pull-up ladder
Rest 5 minutes
1/2 bodyweight overhead squat ladder

For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.

Post number of minutes completed for each exercise to comments.
Compare to 141223.


Scaling:
If you do not yet have a pull-up, choose a modification for the ladder that allows you to complete at least 10 minutes. Similarly, reduce the load on the OHS so that you can make it through 10 minutes or more.

Intermediate Option:
Pull-up ladder
Rest 5 minutes
1/2 bodyweight overhead squat ladder

Beginner Option: Ring row ladder Rest 5 minutes Empty barbell overhead squat ladder

Tuesday 220906

Michael
3 rounds for time of:

Run 800 meters
50 back extensions
50 sit-ups

Post time to comments.
Compare to 210404.


Scaling:
This Hero workout contains a high volume of each exercise, broken into large sets. Newer athletes should consider decreasing the reps of each movement.

Intermediate Option:
3 rounds for time of:
Run 800 meters
35 back extensions
35 sit-ups

Beginner Option:
3 rounds for time of:
Jog 400 meters
25 PVC pipe good mornings
25 AbMat sit-ups

Monday 220905

Rest Day

Post thoughts to comments.

Sunday 220904

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

Post loads to comments.
Compare to 220614


Scaling:
Ideally, each set will be as heavy as possible for 5 reps, but newer athletes should start light and slowly add weight as they are comfortable.

Saturday 220903

Complete as many rounds as possible in 15 minutes of:

4 bar muscle-ups
6 dumbbell Turkish get-ups
8 ring push-ups

♀ 30-lb TGU ♂ 45-lb TGU

Post rounds completed to comments.
Compare to 161108.


Scaling:
Modify the bar muscle-up and reduce the weight so you’re able to work through the reps with minimal rest.

Intermediate Option:
Complete as many rounds as possible in 15 minutes of:
3 bar muscle-ups
6 dumbbell Turkish get-ups
8 ring push-ups

♀ 20-lb TGU ♂ 30-lb TGU

Beginner Option:
Complete as many rounds as possible in 15 minutes of:
4 jumping bar muscle-ups
6 dumbbell Turkish get-ups
8 push-ups

♀ 10-lb TGU ♂ 15-lb TGU

Friday 220902

9-6-3 reps for time of:

Snatches
Burpee box jump-overs

♀ 30-in box, 135 lb
♂ 30-in box, 185 lb

Post time to comments.
Compare to 210411.


Scaling:
This workout contains difficult movements at a low enough volume that they should be performed at a sprint pace. The snatch load should be heavy enough that tap-and-go is not sustainable, but light enough that long breaks between reps can be avoided.

Intermediate Option:
9-6-3 reps for time of:
Snatches
Burpee box jump-overs

♀ 24-in box, 115 lb
♂ 30-in box, 155 lb

Beginner Option:
9-6-3 reps for time of:
Snatches
Burpee box step-overs

♀ 15-in box, 55 lb
♂ 20-in box, 75 lb

Thursday 220901

Rest Day

Post thoughts to comments.

Wednesday 220831

Deadlift 5-5-5-5-5 reps

Post loads to comments.
Compare to 220227.


Scaling:
Ideally, each set will be as heavy as possible for 5 reps, but newer athletes should start light and add weight as they are comfortable.

Tuesday 220830

2 rounds for time of:

Run 1 mile
50 burpees

For each rep, jump and touch a target 12 inches above your reach.
Post time to comments.


Scaling:
If you are unable to complete a mile run in 10 minutes or less, shorten the distance. Intermediate athletes can do this workout as prescribed, with a 30-minute time cap.

Beginner Option:
2 rounds for time of:
Run 800 m
25 burpees

For each rep, jump and touch a target 6 inches above your reach.

Monday 220829

Elizabeth (squat)
21-15-9 reps for time of:

Squat cleans
Ring dips

♀ 95 lb ♂ 135 lb

Post time to comments.
Compare to 210506.


Scaling:
Elizabeth is a classic benchmark that should be completed relatively quickly. Go lighter on the cleans and modify the ring dips so you can complete the work in less than 10 minutes.

Intermediate Option:
15-12-9 reps for time of:
Squat cleans
Ring dips

♀ 75 lb ♂ 115 lb

Beginner Option:
15-12-9 reps for time of:
Squat cleans
Push-ups

♀ 55 lb ♂ 75 lb

Sunday 220828

Rest Day

Post thoughts to comments.

Saturday 220827

Complete as many rounds as possible in 20 minutes of:

50-yard swim
20 push-ups
30 squats

Post rounds completed to comments.


Scaling:
Paired with two bodyweight movements, this swim workout can be completed anywhere. If needed, reduce the reps of the push-ups and squats so you can keep moving throughout the 20 minutes.

Beginner Option:
Complete as many rounds as possible in 20 minutes of:
25-yard swim
10 push-ups
15 squats

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