Greatness From Small Beginnings
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 …
Push press 3-3-3-3-3-3-3 reps Scaling Ideally, each set will be as heavy as possible for 3 reps, but newer athletes should start light and slowly add weight as they become comfortable.
Complete as many rounds as possible in 45 minutes of: Run 400 m 3 rope ascents, 15-ft. rope Run 400 m 15 clapping push-ups Scaling This long workout emphasizes running broken up by manageable sets of gymnastics movements. Modify the Read More …
2 rounds for max reps of: 2 minutes of shoulder presses, 135 / 95 lb. Rest 1 minute 2 minutes of front squats, 225 / 145 lb. Rest 1 minute 2 minutes of deadlifts, 315 / 215 lb. Rest 1 Read More …
Complete as many rounds as possible in 7 minutes of: 15 SDHP @95/65-lb. 15 push-ups Scaling This couplet is designed to allow athletes to maintain intensity in each movement throughout the 7 minutes. The SDHP should be a sprint, and Read More …
21-18-15-12-9-6-3 reps of: Handstand push-ups L pull-ups Scaling This workout may take a while and will challenge your muscular stamina. Handstand push-ups and L pull-ups are both advanced movements. Reduce the reps but choose movements that are still challenging for Read More …
Complete as many rounds as possible in 5 minutes of: 3 deadlifts 7 push presses Men: 275-lb. deadlift, 115-lb. push press Women: 185-lb. deadlift, 75-lb. push press Scaling This workout is moderately heavy and very fast. Pick loads that are Read More …
Shoulder press 1-1-1-1-1 reps Push press 1-1-1-1-1 reps Push jerk 1-1-1-1-1 reps Try to increase the load on each of the 15 reps. Scaling Today tests your overhead strength in 3 different exercises, each one progressively more difficult. Newer athletes Read More …
Havana Complete as many rounds as possible in 25 minutes of: 150 double-unders 50 push-ups 15 power cleans Men: 185 lb. Women: 125 lb. Italian Army C.le Magg. Sc. Roberto Marchini, 28, of Viterbo, Italy, died during a reconnaissance Read More …
7 rounds for time of: 14 dumbbell deadlifts 14 alt. dumbbell shoulder presses Men: 50-lb. dumbbells Women: 35-lb. dumbbells Scaling This couplet contains a large volume of two light weightlifting movements. Reduce the rounds and/or reps to an amount that Read More …