Greatness From Small Beginnings
For time: Run 800 meters Then, 10 rounds of the couplet: 10 handstand push-ups 10 single-leg squats Then, run 800 meters Scaling The gymnastics movements between the running require strength, skill and endurance. Reduce the volume or modify the movements Read More …
18-15-12-9-6-3 reps for time of: Thrusters Power snatches Toes-to-Bars Men: 75 lb. Women: 55 lb. Scaling This triplet is designed to be performed at high intensity. The load is light and the reps decrease each round, so athletes can push Read More …
7 rounds for time of: 10 burpees 20 sit-ups For the burpees, jump and touch a target that is at least 6 inches above your max reach. Scaling This gymnastics couplet is meant to be performed at high intensity. Reduce Read More …
21-15-9 reps for time of: Left-arm kettlebell snatches Right-arm kettlebell snatches Pull-ups Men: 53-lb. kettlebell Women: 35-lb. kettlebell Scaling This workout is meant to be performed at high intensity, so select a kettlebell that allows you to keep moving. Reduce Read More …
5 rounds for time of: 15 hang squat cleans 30 push-ups Men: 135 lb. Women: 95 lb. Scaling This 5-round workout calls for a significant number of hang squat cleans and push-ups. Reduce the reps and loading to ensure each Read More …
21-15-9 reps for time of: Overhead squats Box jumps Men: 135-lb. OHS, 24-in. box Women: 95-lb. OHS, 20-in. box Scaling Reduce the reps, loading and height of the box to a level that you can complete somewhat quickly but still Read More …
4 rounds for time of: 100-ft. walking lunge 30 medball sit-ups @20/14 30 pull-ups Scaling Reduce the volume of each exercise in order to avoid long breaks and finish in under 20 minutes. Intermediate Option 4 rounds for time of: Read More …
Karen For time: 150 wall-ball shots Men: 20-lb. ball to 10-ft. target Women: 14-lb. ball to 10-ft. target Scaling This classic benchmark contains a high volume of a light weightlifting movement. Choose a load that allows you to hang on Read More …
3 rounds for time of: Run 400 meters 21 sumo deadlift high pulls 12 burpees, jumping over the barbell Men: 75-lb. SDHP Women: 55-lb. SDHP Scaling This workout calls for continuous movement with little or no rest. Reduce the reps Read More …
15-12-9 reps for time of: Thrusters Muscle-ups Men: 135 lb. Women: 95 lb. Scaling This couplet presents two very challenging movements broken into small sets to encourage you to move quickly. Go lighter on the thruster and modify the muscle-up Read More …