Greatness From Small Beginnings
21-18-15-12-9-6-3 reps for time of: Ring dips Front squats Men: 135 lb. Women: 95 lb. Scaling Reduce the reps and load so you can keep moving with limited breaks. Intermediate Option 18-15-12-9-6-3 reps for time of: Ring dips Front squats Read More …
4 rounds for time of: 15 strict toes to bar 30 thrusters 45 double-unders Men: 65 lb. Women: 45 lb. Scaling This workout is light and quick. Intermediate athletes should kip the toes to bar, beginners should stick with AbMat Read More …
Complete as many rounds as possible in 12 minutes of: 5 deadlifts 3 weighted bar muscle-ups Men: 315-lb. deadlift, 10-lb. ball for muscle-ups Women: 205-lb. deadlift, 6-lb. ball for muscle-ups Scaling This couplet combines a heavy weightlifting movement and a Read More …
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 Scaling Candy and Maggie are the less frequently seen cousins of Read More …
“Hotshots 19” Six rounds for time of: 30 Squats 135 pound Power clean, 19 reps 7 Strict Pull-ups Run 400 meters On June 30, 2013, nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives while fighting Read More …
Regional Event 3 3 rounds for time of: 9 muscle-ups 36-ft. handstand walk 36-45-54 single-leg squats 36-ft. handstand walk If possible, place obstacles in your handstand walk area to mimic the Regional event. Scaling This workout contains a lot of Read More …
3 rounds for time of: 10 dumbbell hang squat snatches, left arm 5 bar muscle-ups 10 dumbbell hang squat snatches, right arm 5 bar muscle-ups Men: 50-lb. dumbbell Women: 35-lb. dumbbell Scaling This couplet pairs a light weightlifting movement that Read More …
Helen 3 rounds for time of: Run 400 meters 21 kettlebell swings 12 pull-ups Men: 1.5-pood kettlebell Women: 1-pood kettlebell Scaling This benchmark workout is an all out sprint. The swings and pull-ups should be easy enough that you are Read More …
Complete as many rounds as possible in 10 minutes of: 10 deadlifts 10 strict toes to bar Men: 275 lb. Women: 185 lb. Scaling This AMRAP is heavy and includes a more difficult gymnastics movement. Newer athletes should reduce the Read More …
4 rounds for time of: 60-second handstand hold 60-second static hang 15 dumbbell shoulder presses 15 weighted pull-ups Men: Use 2 50-lb. DBs for presses, 1 for pull-ups Women: Use 2 35-lb. DBs for presses, 1 for pull-ups Scaling Reduce Read More …