Greatness From Small Beginnings
5 rounds for time of: 50 double-unders 50-ft. single-arm overhead lunge Men: 50-lb. dumbbell Women: 35-lb. dumbbell Scaled Option 5 rounds for time of: 50 single-unders 50-ft. single-arm overhead lunge Men: 35-lb. dumbbell Women: 20-lb. dumbbell Choose a dumbbell with 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 …
Bowen 3 rounds for time of: Run 800 meters 275-lb. deadlifts, 7 reps 10 burpee pull-ups 53-lb. single arm kettlebell thrusters, 14 reps (7 each arm) 20 box jumps, 24-inch box Captain Jeffrey Bowen, of Alexander, North Carolina, died July Read More …
For time 25-cal. row 25 burpees then, 3 rounds of: 25 sumodeadlift high-pulls @75/55 25 burpees Scaling Reduce the burpee reps so that the first round takes less than 4 minutes. Intermediate Option 20-cal. row 20 burpees then, 3 rounds 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 …
For time: 100 squats 15-ft. rope climb, 4 ascents 75 squats 15-ft. rope climb, 3 ascents 50 squats 15-ft. rope climb, 2 ascents 25 squats 15-ft. rope climb, 1 ascent Scaling Reduce the reps on the squat so that each Read More …
3 rounds for time of: Run 400 meters 10 shoulder-to-overheads Men: 185 lb. Women: 125 lb. Scaling Choose a load that is heavy but still can be done unbroken in the beginning. Keep it light enough that you don’t get 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 …
Run 1 mile Scaling Most athletes can complete this as prescribed. Deconditioned athletes may need to jog or walk but still should be able to complete the distance.
For time: 7 bar muscle-ups 7 chest-to-bar pull-ups 7 chin-over-bar pull-ups 21 thrusters 5 bar muscle-ups 5 chest-to-bar pull-ups 5 chin-over-bar pull-ups 15 thrusters 3 bar muscle-ups 3 chest-to-bar pull-ups 3 chin-over-bar pull-ups 9 thrusters Men: 95 lb. Women: 65 Read More …