Greatness From Small Beginnings
10-9-8-7-6-5-4-3-2-1 reps for time of: Bar muscle-ups Squat snatches Men: 95 lb. Women: 65 lb. Scaled Option 10-9-8-7-6-5-4-3-2-1 reps for time of: Pull-ups Squat snatches Men: 65 lb. Women: 45 lb. If you struggle with pull-ups, use assistance. For the Read More …
21-15-9 reps for time of: Pull-ups Deadlifts Men: 225 lb. Women: 155 lb. Scaled Option 21-15-9 reps for time of: Jumping pull-ups Deadlifts Men: 135 lb. Women: 95 lb. This workout is quick. Reduce the loading further if each round Read More …
Complete as many rounds as possible in 20 minutes of: 10 strict knees-to-elbows 3 wall walks Scaling This workout will quickly become tedious and uncomfortable. Each set of movements should be challenging but doable, forcing you to manage muscular failure Read More …
5 3-minute rounds of: 20 push presses Max-rep weighted pull-ups Rest 2 minutes between rounds. Each round, decrease weight on the pull-up. Men: 135-lb. press; 50-40-30-20-10-lb. weighted pull-ups Women: 95-lb. press; 25-20-15-10-5-lb. weighted pull-ups Scaling This push/pull interval calls for Read More …
For time: 5 deficit handstand push-ups 5 squat cleans, 185 / 125 lb. 10 strict handstand push-ups 10 squat cleans, 155 /105 lb. 20 handstand push-ups 20 squat cleans, 135 / 95 lb. 40 ring dips 40 squat cleans, 95 Read More …
Complete as many rounds as possible in 10 minutes of: 15 toes-to-bars 50-ft. handstand walk Intermediate option Complete as many rounds as possible in 10 minutes of: 10 toes-to-bars 25-ft. handstand walk Beginner option Complete as many rounds as possible Read More …
For time: 50 bar muscle-ups Intermediate Option For time: 30 bar muscle-ups Beginner Option For time: 30 jumping bar muscle-ups Other Options: 50 pull-ups 50 strict pull-ups 50 chest to bar pull-ups
Chelsea Every minute on the minute for 30 minutes perform: 5 pull-ups 10 push-ups 15 squats If you fall behind the clock, keep going for 30 minutes and see how many rounds you can complete. If you’ve finished the workout Read More …
For time: 100-m walking lunge 100 push-ups 100 medicine-ball cleans 100 pull-ups 100-m walking lunge Men: 20-lb. ball Women: 14-lb. ball Scaling This chipper contains a large chunk of each movement. Reduce the reps to a manageable level. Intermediate Option Read More …
Complete as many rounds as possible in 10 minutes of: 5 power cleans 10 toes-to-bars Men: 205 lb. Women: 135 lb. Scaling Reduce the load and modify the toes-to-bar so that you can keep moving, with little rest, for the Read More …