For time:

200 double-unders
15 thrusters
100 double-unders
15 thrusters
200 double-unders

♀ 105 lb ♂ 155 lb

Post time to comments.

Scaling:
This couplet is metabolic and heavy. Choose a weight for the thruster that you can perform when gassed, but don’t expect to complete 15 reps unbroken. Newer athletes should reduce the number of double-unders as well.

Intermediate Option:
For time:
150 double-unders
15 thrusters
75 double-unders
15 thrusters
150 double-unders

♀ 95 lb ♂ 135 lb

Beginner Option:
For time:
200 single-unders
15 thrusters
100 single-unders
15 thrusters
200 single-unders

♀ 45 lb ♂ 65 lb

Rest Day

Post thoughts to comments.

Snatch 1-1-1-1-1-1-1 reps

Post loads to comments.
Compare to 211015.

Scaling:
Focus on maintaining excellent technique for every set. The beginner should focus on mechanics instead of loading. If you have a previous max load for this movement, use this as an opportunity to attempt a new PR. For more experienced athletes, only increase the load if your technique is consistent.

Beginner Option:
Snatch 3-3-2-2-2-1-1 reps

Cindy
Complete as many rounds as possible in 20 minutes of:

5 pull-ups
10 push-ups
15 squats

Post rounds completed to comments.
Compare to 210321.

Scaling:
Deconditioned athletes should reduce the duration and modify movements to work through each round at a consistent pace. Intermediate athletes can perform this benchmark workout as prescribed.

Beginner Option:
Complete as many rounds as possible in 12 minutes of:
3 ring rows
6 assisted push-ups
9 squats

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

Rest Day

Post thoughts to comments.

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

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

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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.

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

Rest Day

Post thoughts to comments.

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

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

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

Rest Day

Post thoughts to comments.

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

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

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

Rest Day

Post thoughts to comments.

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.

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.

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

Rest Day

Post thoughts to comments.

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

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

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

Rest Day

Post thoughts to comments.

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.

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

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

Rest Day

Post thoughts to comments.