3 rounds for time of:

3 min. of handstand hold in as few sets as possible (AFSAP).

After each round, perform 5 burpees for each handstand set — e.g., if the handstand hold takes 4 sets, complete 20 burpees before starting the next round.

Post time to comments.
Compare to 200304.

Scaling:
Reduce the interval duration and modify to a challenging static hold.

Intermediate Option:
3 rounds for time of:
2 min. in a handstand hold. Complete in as few sets as possible (AFSAP).

After each round, perform 5 burpees for each handstand set.

Beginner Option:
3 rounds for time of:
2 min. of plank hold. Complete in as few sets as possible (AFSAP).

After each round, perform 3 burpees for each plank set.

Manion
7 rounds for time of:

Run 400 meters
29 back squats

♀ 95 lb. ♂ 135 lb.

Post time to comments.
Compare to 120902.

Scaling:
This Hero workout is long and high volume. Reduce the reps and load to keep this 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:

100 L pull-ups

Post time to comments.
Compare to 191127.

Scaling:
This single-modality workout will test your muscle stamina. Reduce the reps and modify the movement while keeping it challenging. All athletes should choose something that works both pulling strength and midline stabilization.

Intermediate Option:
For time:
50 L pull-ups

Beginner Option:
Complete at many rounds as possible in 15 min. of:
5 assisted pull-ups
15-second L-sit or tuck sit

Rest Day

Post thoughts to comments.

5 rounds for time of:

15 strict handstand push-ups
15 strict ring dips
1,000-m row

Post time to comments.
Compare to 191220.

Scaling:
Modify the gymnastics movements while keeping it challenging. Each round will likely need to be broken into multiple small sets, particularly as you fatigue in the later rounds. This is a high-volume workout, so newer athletes may choose to reduce the reps and/or rounds.

Intermediate Option:
5 rounds for time of:
10 strict handstand push-ups
10 strict ring dips
1,000-m row

Beginner Option:
3 rounds for time of:
15 assisted push-ups
15 assisted ring dips
750-m row

5 rounds for time of:

3 power cleans
60-yard shuttle sprint (5-10-15 yards)

♀ 155 lb. ♂ 225 lb.

Post time to comments.

Scaling:
This couplet should be heavy and fast. Choose a weight that is heavy, yet allows you to complete 3 touch-and-go reps or quick singles. Push the sprints. Don’t jog.

Intermediate Option:
5 rounds for time of:
3 power cleans
60-yard shuttle sprint (5-10-15 yards)

♀ 125 lb. ♂ 185 lb.

Beginner Option:
5 rounds for time of:
3 power cleans
60-yard shuttle sprint (5-10-15 yards)

♀ 55 lb. ♂ 75 lb.

Back squat 10-10-10-10-10 reps

Post loads to comments.
Compare to 171019.

Scaling:
Most athletes can do this lifting as prescribed. Experienced athletes can go as heavy as possible, while newer athletes can use this session as an opportunity to drill the movement.

Rest Day

Post thoughts to comments.

Complete as many rounds as possible in 12 min. of:

3 snatches
6 clean and jerks
9 chest-to-bar pull-ups
54 double-unders

♀ 105 lb. ♂ 135 lb.

Post rounds completed to comments.
Compare to 151106.

Scaling:
Experienced athletes should choose a load on the barbell that is a moderately heavy weight, yet allows them to touch-and-go or perform fast singles on the snatch and clean and jerk. Similarly, the pull-up variant should be fast and unbroken for the early rounds. Newer athletes should use a dowel or empty barbell and focus on mechanics for the lifting portion, and modify the gymnastics movements. Aim for at least 3 rounds in 12 minutes.

Intermediate Option:
Complete as many rounds as possible in 12 min. of:
3 snatches
6 clean and jerks
9 pull-ups
36 double-unders

♀ 85 lb. ♂ 115 lb.

Beginner Option:
Complete as many rounds as possible in 12 min. of:
3 snatches
6 clean and jerks
9 ring rows
54 single-unders

♀ 35 lb. ♂ 55 lb.

Five 3-minute rounds of:

Run 200 meters with a medicine ball
Max reps wall-ball shots

Rest 1 min. between rounds.

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

Post number of wall-ball shots completed each round to comments.

Scaling:
The run portion should be completed in less than 90 seconds, to allow at least 90 seconds to perform wall-ball shots. Choose a medicine ball and target height that allows you to hang on for a large set. Intermediate athletes can complete this as prescribed.

Beginner Option:
Four 3-minute rounds of:
Jog 100 meters with a medicine ball
Max reps wall-ball shots

Rest 1 min. between rounds.

♀ 6-lb. ball to 8 ft.
♂ 10-lb. ball to 9 ft.

For time:

100 burpee pull-ups

Ideally, the pull-up bar is 1 foot above your reach.

Post time to comments.
Compare to 150328.

Scaling:
This workout is a mental grind. Newer athletes can adjust to a time-priority approach and work at a continuous pace. Intermediate athletes can do this workout as prescribed.

Beginner Option:
Complete as many reps in 12 minutes of:
Jump touch burpees

Rest Day

Post thoughts to comments.

21-15-9 reps for time of:

Parallette handstand push-up
Bar muscle-up

Post time to comments.
Compare to 160603.

Scaling:
Choose modifications that are challenging but allow you to complete the reps in 3-4 sets per movement.

Intermediate Option:
For time:
21-15-9 reps:
Handstand push-up
15-12-9 reps:
Bar muscle-up

Beginner Option:
21-15-9 reps for time of:
Assisted push-up
Assisted pull-up

In 15 minutes, complete as much as possible of:

1 deadlift
50-m run
2 deadlifts
100-m run
3 deadlifts
150-m run
4 deadlifts
200-m run
Etc.

♀ 185 lb. ♂ 275 lb.

Post total completed to comments.

Scaling:
Choose a load that is challenging but that you can complete unbroken for the first few rounds. As the reps and distances increase, plan on smaller sets with short breaks to maintain intensity for as long as possible.

Intermediate Option:
In 15 minutes, complete as much as possible of:
1 deadlift
50-m run
2 deadlifts
100-m run
3 deadlifts
150-m run
4 deadlifts
200-m run
Etc.
♀ 125 lb. ♂ 185 lb.

Beginner Option:
In 10 minutes, complete as much as possible of:
1 deadlift
50-m run
2 deadlifts
100-m run
3 deadlifts
150-m run
4 deadlifts
200-m run
Etc.
♀ 75 lb. ♂ 115 lb.

Snatch balance 3-3-3-3-3 reps

Post loads to comments.
Compare to 170121.

Scaling:
Most athletes can do this lifting as prescribed. Experienced athletes can go as heavy as possible, while newer athletes can use this session as an opportunity to drill the movement.

Rest Day

Post thoughts to comments.

10 rounds of:

1 minute of rowing
Rest 15 seconds
30 seconds of ring dips
Rest 15 seconds

Post total calories rowed and dips completed to comments.
Compare to 140425.

Scaling:
Intermediate athletes can do these intervals as prescribed, while newer athletes will want to modify the ring dip and potentially decrease the number of rounds.

Beginner Option:
7 rounds of:
1 minute of rowing
Rest 15 seconds
30 seconds of assisted push-ups
Rest 15 seconds

Practice SLIPS for 20 minutes.

Thruster 3-3-3-3-3-3-3 reps

Post loads to comments.
Compare to 200206.

Scaling:
Most athletes can do this lifting as prescribed. Experienced athletes can go as heavy as possible, while newer athletes can use this session as an opportunity to drill the movement.

Rest Day

Post thoughts to comments.

Quarterfinal Test 5
9-6-3 reps for time of:
Snatch
Burpee box jump-over

♀ 135 lb., 30 in.
♂ 185 lb., 30 in.

Post time to comments.

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:
Snatch
Burpee box jump-over

♀ 115 lb., 24 in.
♂ 155 lb., 30 in.

Beginner Option:
9-6-3 reps for time of:
Snatch
Burpee box step-over

♀ 55 lb., 15 in.
♂ 75 lb., 20 in.

Choose one of the following from the CrossFit Games Quarterfinals.

Quarterfinal Test 3
For time:
120 wall-ball shots
120-cal. row

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

OR

Quarterfinal Test 4
For max load:
4-rep-max front squat

Post time and load to comments.

Scaling:
Newer athletes should reduce the reps and load on Test 3, while intermediate athletes may take it on as prescribed. Most athletes can attempt a 4-rep-max front squat if choosing Test 4.

Beginner Option:
75 wall-ball shots
75-cal. row

♀ 4-lb. ball to 8 ft.
♂ 8-lb. ball to 9 ft.

Choose one of the following from the CrossFit Games Quarterfinals.

Quarterfinal Test 1
For total time:

3 rounds of:
10 strict handstand push-ups
10 dumbbell hang power cleans
50 double-unders

Rest 1 min., then:

3 rounds of:
10 kipping handstand push-ups
10 dumbbell shoulder-to-overheads
50 double-unders

♀ 35-lb. dumbbells
♂ 50-lb. dumbbells

Time cap: 10 min.

OR

Quarterfinal Test 2
For time:
60 GHD sit-ups
6 rope climbs, 15 ft.
60 single-leg squats, alternating
50 GHD sit-ups
5 rope climbs, 15 ft.
50 single-leg squats, alternating
40 GHD sit-ups
4 rope climbs, 15 ft.
40 single-leg squats, alternating
30 GHD sit-ups
3 rope climbs, 15 ft.
30 single-leg squats, alternating

Time cap: 20 min.

Post choice of workout and time to comments.

Scaling:
If choosing Test 1, modify the movements and reduce the dumbbell load to something you can perform quickly and unbroken. This workout is a sprint, and should be scaled to allow for a quick, all-out effort.

If choosing Test 2, be careful of the high volume of each exercise, especially with the GHD. Athletes without exposure to the GHD should drastically reduce the volume. Overall this workout is fairly long, so choose modifications that are still challenging, and plan on having to break each exercise multiple sets.

Intermediate Option:
3 rounds of:
10 kipping handstand push-ups
10 dumbbell hang power cleans
30 double-unders

Rest 1 min., then:

3 rounds of:
15 push-ups
10 dumbbell shoulder-to-overheads
30 double-unders

♀ 30-lb. dumbbells
♂ 40-lb. dumbbells

OR

50 GHD sit-ups
5 rope climbs, 15 ft.
50 single-leg squats, alternating
40 GHD sit-ups
4 rope climbs, 15 ft.
40 single-leg squats, alternating
30 GHD sit-ups
3 rope climbs, 15 ft.
30 single-leg squats, alternating

Beginner Option:
3 rounds of:
10 push-ups
10 dumbbell hang power cleans
50 single-unders

Rest 1 min., then:

3 rounds of:
10 knee push-ups
10 dumbbell shoulder-to-overheads
50 single-unders

♀ 10-lb. dumbbells
♂ 15-lb. dumbbells

OR

40 sit-ups
4 rope climbs, from lying to standing
40 lunge steps
30 sit-ups
3 rope climbs, from lying to standing
30 lunge steps
20 sit-ups
2 rope climbs, from lying to standing
20 lunge steps
10 sit-ups
1 rope climb, from lying to standing
10 lunge steps

Row 5,000 meters

Post time to comments.
Compare to 190227.

Scaling:
Experienced athletes should try for a PR in this benchmark distance row. Newer athletes should reduce the distance to complete the row in around 25 minutes.

Beginner Option:
Row 3,000 meters

Rest Day

Post thoughts to comments.

Complete as many rounds as possible in 12 minutes of:

1-2-3-4-5 reps of:
Squat clean
Strict chest-to-bar pull-up

After finishing the round of 5, start over at 1 and work through the ladder again.

♀ 125 lb. ♂ 185 lb.

Post rounds completed to comments.

Scaling:
Choose a load for the cleans that is heavy but requires minimal rest between reps when fresh. Similarly, modify the pull exercise so you can keep moving while still being challenged.

Intermediate Option:
Complete as many rounds as possible in 12 minutes of:
1-2-3-4-5 reps of:
Squat clean
Strict pull-up

After finishing the round of 5, start over at 1 and work through the ladder again.

♀ 105 lb. ♂ 155 lb.

Beginner Option:
Complete as many rounds as possible in 12 minutes of:
5 squat cleans
5 assisted pull-ups

♀ 35 lb. ♂ 45 lb.

Bench press 5-5-3-3-3-1-1-1-1 reps

Post loads to comments.

Scaling:
Most athletes can complete this lifting day as prescribed. Newer athletes should start light, focus on mechanics, and slowly add weight as they are comfortable.

Michael
3 rounds for time of:

Run 800 meters
50 back extensions
50 sit-ups

Post time to comments.
Compare to 201218.

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

Rest Day

Post thoughts to comments.

10 rounds, each for time, of:

100-meter sprint
Rest 90 seconds

Post times for each round to comments.
Compare to 171217.

Scaling:
The rest between rounds should allow you to feel recovered for the next effort. Increase the rest time if needed. Intermediate athletes can do this workout as prescribed. Commit to a thorough warm-up and gradually increase the speed of your running before attempting an all out sprint.

Beginner Option:
6 rounds, each for time, of:
100-meter run
Rest 2 minutes

Overhead squat 3-2-2-2-1-1-1-1-1 reps

Post loads to comments.
Compare to 050731.

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