Greatness From Small Beginnings
Deadlift 10-10-10-10-10 reps Scaling Athletes of all levels can perform this deadlift workout designed to test strength endurance in 10-rep sets followed by adequate recovery. Ideally, each set will be as heavy as possible for 10 reps, but newer athletes Read More …
Split jerk 3-3-3-3-3-3-3 reps Scaling All athletes can attempt split-jerk triples. Newer athletes should spend plenty of time drilling the movement before adding weight.
Overhead squat 3-3-3-3-3 reps Scaling Most athletes can complete this workout as prescribed. Ideally, each set will be as heavy as possible for 3 reps. Newer athletes should start light and spend ample time drilling overhead-squat mechanics.
Complete as many rounds as possible in 15 minutes of: 7 squat snatches 14 strict ring dips Men: 165 lb. Women: 110 lb. Scaling This couplet will challenge athletes with significant loading and gymnastics volume. Go lighter on the snatches Read More …
Hang power clean 3-3-3-3-3-3-3 reps Scaling Most athletes should be able to perform this workout as prescribed. Newer athletes should start light and increase the weight if mechanics are sound. More experienced athletes should lift as heavy as possible for Read More …
Complete as many rounds as possible in 15 minutes of: 5 strict muscle-ups 4 squat snatches Men: 185 lb. Women: 125 lb. Scaling This couplet will challenge athletes with high-skill movements and significant loads. Go lighter on the snatches without Read More …
Deadlift 5-5-5-5-5 reps Scaling Ideally, each set will be as heavy as possible for 5 reps, but newer athletes should start light and add weight as they are comfortable.
Thruster 5-5-5-5-5 reps Scaling Ideally, each set will be as heavy as possible for 5 reps, but newer athletes should start light and add weight as they are comfortable.
5 2-minute rounds of: 20 SDHP @75-55-lb. Max toes-to-bars Rest 2 minutes Scaling In this interval workout, you have to use a hip-opening movement to earn time to perform a hip-closing movement. A moderate amount of rest is provided, allowing 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 …