Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep

Clean is from the ground, power or squat.

Post total to comments.
Compare to 201007.

Scaling:
Experienced athletes should shoot for max weights for the day in each movement. Newer athletes can focus on proper movement mechanics.

Beginner Option:
Clean, 3-3-3 reps
Bench press,3-3-3 reps
Overhead squat, 3-3-3 reps

Rest Day

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Nasty Girls
3 rounds for time of:
50 squats
7 muscle-ups
10 hang power cleans

♀ 95 lb ♂ 135 lb

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Compare to 130327.

Scaling:
The original Nasty Girls workout is a classic. If you do not yet have muscle-ups, watch “Scaling the Muscle-Up” for some options on modifying the movement.

Intermediate Option:
3 rounds for time of:
50 squats
5 muscle-ups
10 hang power cleans

♀ 95 lb ♂ 135 lb

Beginner Option:
3 rounds for time of:
25 squats
7 ring rows + 7 jumping dips
10 hang power cleans

♀ 35 lb ♂ 45 lb

Front Squat 5-5-5-5-5

Post loads to comments. Compare to 150826.

Scaling:
Experienced athletes should go as heavy as possible for each set of 5. Newer athletes should practice solid mechanics.

Emily

10 rounds for time of:
30 double-unders
15 pull-ups
30 squats
100-m sprint
Rest 2 minutes

Post time to comments.
Compare to 200619.

Scaling:
During your warm-up, practice double-unders. If able to perform double-unders consistently, attempt them as prescribed. If unable to complete any double-unders during the warm-up, use single-unders. Select a pull-up option that allows each round to be completed with minimal rest. Strive to keep the time of each round relatively consistent.

Intermediate Option:
8 rounds for time of:
30 double-unders
15 pull-ups
30 squats
100-m sprint
Rest 2 minutes

Beginner Option:
5 rounds for time of:
30 single-unders
10 ring rows
20 squats
100-m run
Rest 2 minutes

Rest Day

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12 rounds for time, starting with 1 and adding an exercise each round of:
1 wall walk
2 candlesticks
3 burpees
4 push-ups
5 walking lunges
6 air squats
7 sit-ups
8 jumping squats
9 jumping lunges
10 broad jumps
11 handstand push-ups
12 pistols

Perform the workout like the "12 Days of Christmas" song. In round 1 perform 1 wall walk. In round 2 perform 2 candlesticks and then one wall walk. In round 3 perform 3 burpees, then 2 candlesticks, then 1 wall walk. Continue adding a new exercise each round.

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Compare to 211225.

Scaling:
Modify the movements in order to work consistently through each round. Have fun!

Beginner Option:
Complete as much as possible in 15 minutes.

Workout 12.1

Complete as many reps as possible in 7 minutes of:
Burpees

At the top of each rep make contact with a target that is 6 inches above your reach.

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Compare to 141127.

Scaling:
Seven minutes, a small space, and a target set 6 inches above your reach is all you need to complete today’s workout. This Open workout repeat is a mental grind. Most athletes can perform this workout as prescribed.

Behind-the-neck jerk 1-1-1-1-1-1 reps
Push jerk 10-8-6-4-2 reps

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Compare to 170216.

__

Scaling:
Today we begin with heavy max-effort jerks, followed by strength stamina work. Most athletes should be able to perform the lifts. Experienced and newer athletes should focus on consistent foot work for both movements.

Rest Day

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Daniel
For time:
50 pull-ups
Run 400 meters
21 thrusters
Run 800 meters
21 thrusters
Run 400 meters
50 pull-ups

♀ 65 lb ♂ 95 lb

Post time to comments.
Compare to 161118.

Scaling:
Originally programmed in 2006, this Hero workout is structured as a pyramid. Reduce the reps and load in order to work through movements with minimal rest. Intermediate athletes can perform this workout as prescribed.

Beginner Option:
For time:
25 assisted pull-ups
Run 400 meters
15 thrusters
Run 400 meters
15 thrusters
Run 400 meters
25 assisted pull-ups

♀ 22 lb ♂ 35 lb

Snatch 1-1-1-1-1-1-1

Post loads to comments.
Compare to 220928.

Scaling:
Focus on maintaining excellent technique for every set. The beginner should focus on mechanics instead of load. 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

4 rounds, each for time, of:
500-m row
Rest 2 minutes

Post time for each interval to comments.

Scaling:
Treat each interval as a max-effort row. Decrease the distance if you are unable to complete 500 m in under 2:20.

Beginner Option:
4 rounds, each for time, of:
350-m row
Rest 2 minutes

Rest Day

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Deadlift 1-1-1-1-1 reps

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Compare to 220916.

Scaling:
Pick loads that allow you to attempt a PR in the later sets. If you are not comfortable performing 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, partition any way:
Run 1 mile
100 toes-to-bars

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Scaling:
When we see “partition any way” in a workout description, it means the athlete has the freedom to create their own structure. You may break up the run effort and toes-to-bars however allows you to complete the work most efficiently.

Beginner Option:
For time, partition any way:
Run 800 meters
50 hanging knee raises

For 30 minutes complete:
3 squat cleans on the odd minutes
12/15-calorie bike on the even minutes

♀ 155 lb ♂ 225 lb

Post results to comments.

Scaling:
Today’s workout is a physical and mental test. The weight on the cleans should be challenging for a set of 3. Quick singles are acceptable. Reduce the bike calories if you are unable to complete the first interval in 40 seconds or less.

Intermediate Option:
For 30 minutes complete:
3 squat cleans on the odd minutes
10/13-calorie bike on the even minutes

♀ 125 lb ♂ 185 lb

Beginner Option:
For 20 minutes complete:
3 squat cleans on the odd minutes
7/12-calorie bike on the even minutes

♀ 55 lb ♂ 75 lb

Rest Day

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5 rounds for max reps of:
¾ bodyweight shoulder presses
Pull-ups

Post reps for both exercises in all rounds.

Scaling:
This workout offers five max-effort attempts at each exercise, regardless of how you modify the movements. Choose something that will allow you to get 10+ reps of each, even as you fatigue. Give yourself ample rest time after the pull-ups before beginning the next round of presses so you recover enough to get another big set.

Intermediate Option:
5 rounds for max reps of:
1/2 bodyweight shoulder presses
Pull-ups

Beginner Option:
5 rounds for max reps of:
Empty barbell shoulder presses
Ring rows

5 rounds for time of:
10 deadlifts
Run 200 meters
20 push-ups

♀ 185 lb ♂ 275 lb

Scaling:
Reduce the load on the barbell in order to complete 10 reps in 1-2 sets each round. Similarly, modify the push-ups in order to keep intensity high.

Intermediate Option:
5 rounds for time of:
10 deadlifts
Run 200 meters
15 push-ups

♀ 155 lb ♂ 225 lb

Beginner Option:
4 rounds for time of:
10 deadlifts
Run 200 meters
15 elevated push-ups

♀ 75 lb ♂ 115 lb

For time:
50 box jumps
50 jumping pull-ups
50 kettlebell swings
50 walking-lunge steps
50 knees-to-elbows
50 push presses
50 back extensions
50 wall-ball shots
50 burpees
50 double-unders

♀ 20-in box, 12-kg KB, 35-lb push press, 14-lb ball
♂ 24-in box, 16-kg KB, 45-lb push press, 20-lb ball

Post time to comments.
Compare to 181214.

Scaling:
A classic chipper of 500 reps, this longer workout is characterized by intermediate-level bodyweight movements and light loads that allow people to keep moving with limited rest. Newer athletes should reduce the volume and use movement modifications that ensure large sets and short rest breaks. Intermediate athletes can perform this workout as prescribed.

Beginner Option:
For time:
30 box jumps
30 jumping pull-ups
30 kettlebell swings
30 walking-lunge steps
30 hanging knee raises
30 push presses
30 back extensions
30 wall-ball shots
30 burpees
30 single-unders

♀ 16-in box, 8-kg KB, 22-lb push press, 8-lb ball
♂ 20-in box, 12-kg KB, 35-lb push press, 10-lb ball

Rest Day

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Run or row 5,000 meters for time

Post time to comments.
Compare to 221012 or 220802.

Scaling:
Experienced athletes should try for a PR on this benchmark effort. Look back at your PR to help determine an appropriate pace. Newer athletes should reduce the distance to complete the run or row in no more than 25 minutes.

Beginner Option:
Run or row 3,500 meters

Candy

5 rounds for time of:
20 pull-ups
40 push-ups
60 squats

OR

Maggie

5 rounds for time of:
20 handstand push-ups
40 pull-ups
60 single-leg squats, alternating legs

Share your choice of workout and time in the comments.
Compare to 200413.

Scaling:
Candy and Maggie are the less-frequently seen cousins of Cindy and Mary. Newer athletes should stick with variants of Candy and modify the movements and reps to limit muscular failure.

Intermediate Option:
4 rounds for time of:
20 pull-ups
40 push-ups
60 squats

OR

4 rounds for time of:
20 handstand push-ups
40 pull-ups
60 single-leg squats, alternating legs

Beginner Option:
4 rounds for time of:
10 jumping pull-ups
20 knee push-ups
30 squats

Front squat 1-1-1-1-1-1-1-1-1-1 reps

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Scaling:
Experienced athletes should go as heavy as possible on today’s singles and attempt to PR their front squat. Newer athletes should practice solid mechanics.

Beginner Option:
Front squat 3-3-3-3-3-3-3 reps

Rest Day

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Ellen
3 rounds for time of:

20 burpees
21 dumbbell snatches
12 dumbbell thrusters

Use a single dumbbell on the snatches and a pair for the thrusters.

♀ 35-lb. DBs ♂ 50-lb. DBs

Post time to comments.
Compare to 210110.

Scaling:
Reduce the reps and/or loading to complete this workout in 12-15 minutes. Each set of snatches and thrusters should be completed in only 1-2 sets with minimal rest in between.

Intermediate Option:
3 rounds for time of:

20 burpees
21 dumbbell snatches
12 dumbbell thrusters

Use a single dumbbell on the snatches and a pair for the thrusters.

♀ 20-lb. DBs ♂ 35-lb. DBs

Beginner Option:
3 rounds for time of:

10 burpees
12 dumbbell snatches
9 dumbbell thrusters

Use a single dumbbell on the snatches and a pair for the thrusters.

♀ 10-lb. DBs ♂ 20-lb. DBs

Power clean 3-3-3-3-3 reps

Post loads to comments.

Scaling:
Experienced lifters should try to go heavy, while newer athletes should focus on mechanics and worry less about adding weight.

30 strict deficit handstand push-ups for time

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Scaling:
If you are unable to perform strict handstand push-ups to a deficit, review the 10 push-up milestones and challenges outlined in “The Push-Up” and modify the movement.

Intermediate Option:
30 strict handstand push-ups for time

Beginner Option:
30 honest push-ups for time

Rest Day

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Complete as many rounds as possible in 15 minutes of:
5 strict muscle-ups
4 squat snatches

♀ 125 lb ♂ 185 lb

Post rounds completed to comments.
Compare to 181120.

Scaling:
If muscle-ups are not yet developed, intensity is less important than facilitating practice and technical refinement. Reduce the reps so you can move through without failing on the gymnastics half of this couplet. Go lighter on the snatches without making the reps too easy; a series of singles is acceptable here.

Intermediate Option:
Complete as many rounds as possible in 15 minutes of:
3 strict muscle-ups
4 squat snatches

♀ 105 lb ♂ 155 lb

Beginner Option:
Complete as many rounds as possible in 15 minutes of:
5 ring rows + 5 push-ups
4 squat snatches

♀ 45 lb ♂ 65 lb