Workout List
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10 rounds for time of:
7/10-calorie Echo bike
1 legless rope climb to 15 feet
Stimulus and Strategy:
Today’s workout is a repeat from February. Treat each round like a back and forth “sprint.” For most, choose options that allow you to keep each round to 90 seconds or less and consider one of two options: one, use the same options as last time and go faster, or two, perform the workout with a more difficult scaling option. Either way is a PR. If you are working to build capacity in legless rope climbs, today could also be a good day to pace the bike to maximize your potential for the rope climbs.
To reduce the complexity of the legless rope climbs, perform the movement with assistance from your legs or reduce the height of the climb.
In case of an injury or limitation, perform pull to stands in place of the rope climbs. For the calories on the bike, consider a 150-meter row or a 150-meter run.
Intermediate option:
7 rounds for time of:
7/10-calorie Echo bike
1 legless rope climb to 12 feet
Beginner option:
5 rounds for time of:
6/8-calorie Echo bike
2 pull to stands
Coaching cues:
When seated on the bike, focus on driving through the ball of the foot and sitting up tall. A more upright torso will help you breathe more efficiently and create better posture to push and pull from.
Resources:
Rogue Echo Bike
The Legless Rope Climb
Modified Rope Climb: Pull to-Stand
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Classification: Upper Body
Movements: Bike, Legless Rope Climb, Rope Climb, Row, Run, Sprint
Complete as many rounds and reps as possible in 8 minutes of:
30 double unders
3 push jerks
♀ 125 lb
♂ 185 lb
Stimulus and Strategy:
Today’s workout is a weightlifting and monostructural couplet. The reps are relatively low to keep round cycle time faster for those who are proficient in both movements. Performing a single round in less than 1 minute is certainly possible, but today could also be a good day to work on double unders, or on the push jerk under some fatigue. The loading on the barbell should feel challenging, but still allow you to perform unbroken reps in each round.
To reduce the complexity of the jump rope, choose one of two options, either performing double under attempts for 30 seconds or single unders. For the push jerks, perform push presses.
In case of an injury or limitation, consider riding a bike for 5/7 calories. For the push jerks, consider using dumbbells if there is a rack position limitation.
Intermediate option:
Complete as many rounds and reps as possible in 8 minutes of:
30 double unders
3 push jerks
♀ 95 lb
♂ 135 lb
Beginner option:
Complete as many rounds and reps as possible in 8 minutes of:
30 single unders
3 push jerks
♀ 35 lb
♂ 45 lb
Coaching cues:
Instead of thinking about pressing up on the barbell, think about pushing yourself down into the receiving position.
Resources:
The Double-Under
The Push Jerk
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Classification: Upper Body
Movements: Bike, Double Under, Jerk, Push Jerk, Push Press
Back squat 2-2-2-2-2-2-2-2-2-2 reps
Stimulus and Strategy:
Today is a heavy day. Keep in mind, heavy is relative to each athlete's capacity and experience. As long as you are working to your limits, you will benefit from today’s effort. Experienced athletes should build to a heavy set of 2 and plan to go as heavy as possible across all sets. Newer athletes should start light, focus on mechanics, and slowly add weight as they are comfortable.
To adjust the complexity of the lift, consider performing a goblet squat with a dumbbell or kettlebell.
In case of an injury or limitation, consider squatting with a single dumbbell or kettlebell. You can also lunge with a load or perform an unloaded air squat.
Intermediate option:
Same as Rx’d.
Beginner option:
Same as Rx’d.
Coaching cues:
As you stand up out of the bottom of the squat, focus on the shoulders and hips rising together while driving through your heels to stand.
Resources:
The Back Squat
Heavy Days
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Classification: Lower Body
Movements: Air Squat, Back Squat, Lunge, Squat
For time:
2,400-meter run
50 hand release push ups
2,400-meter run
Stimulus and Strategy:
Today’s workout is an endurance and stamina effort with a bit of a “speed bump.” Push the pace on the first run, knowing you are going to get to “rest” during the hand release push ups. Expect your reps to slow down, but push your threshold on the hand release push ups (pun intended). When you get into the second run, give it everything you have left. If you are attempting this workout as prescribed, your goal is to finish in 45 minutes or less, while keeping the push ups to 6 minutes or less.
To reduce the complexity of the hand release push ups, perform the reps from the knees or with your hands elevated on a 30-inch box (do not release your hands).
In case of an injury or limitation, consider substituting a 5,500/7,500-meter Echo bike or a 2,400/3,000-meter row in place of the run. For the hand release push ups, consider dumbbell floor presses or bench presses.
Intermediate option:
For time:
2,400-meter run
35 hand release push ups
2,400-meter run
Beginner option:
For time:
1,000-meter run
35 hand release push ups from the knees
1,000-meter run
Coaching cues:
If you need a break during the hand release push ups, lie flat on your chest with your arms extended out to the sides or come to your knees with your chest off the ground. These are both ways to relax your arms, giving them the best opportunity to recover quickly.
Resources:
Warm-Up With Chris Hinshaw
Hand-Release Push-Up
A Fresh Take on the Lowly Push-Up
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Classification: Upper Body
Movements: Bench, Bike, Push Up, Row, Run
5 rounds for time of:
12 chest to bar pull ups
12 wall ball shots
12 box jumps
♀ 14-lb medicine ball to 10 feet and a 20-inch box
♂ 20-lb medicine ball to 11 feet and a 24-inch box
Stimulus and Strategy:
Today’s workout is a classic triplet — two gymnastics movements and one weightlifting movement. You will notice the prescribed height for the wall ball shots is higher than normal. If you do not have the height, use a heavier ball. Athletes should aim to complete this workout in 15 minutes or less. However, if you go a little longer because you are working on chest to bar pull ups or grinding through the higher wall ball target, today is a good day for that. Use caution when jumping on the box after the wall ball shots. If necessary, take a few moments before attempting your first rep. As always, we encourage you to step down from the box on every rep.
To reduce the complexity of the chest to bar pull ups, reduce the range of motion to chin over bar pull ups. You may also consider jumping chest to bar pull ups or ring rows. For the wall ball shots, reduce the height of the target and the load of the ball. For the box jumps, reduce the height of the box. Aim to maintain the jump stimulus unless there is an injury or limitation.
In case of an injury or limitation, consider performing ring rows in place of the chest to bar pull ups. For the wall ball shots, perform medicine ball squats for an overhead limitation or wall ball push presses for a squatting limitation. For the box jumps, perform a box step up to a lower box.
Intermediate option:
5 rounds for time of:
12 chin over bar pull ups
12 wall ball shots
12 box jumps
♀ 10-lb medicine ball to 10 feet and a 20-inch box
♂ 14-lb medicine ball to 11 feet and a 24-inch box
Beginner option:
4 rounds for time of:
8 ring rows
12 wall ball shots
12 box step ups
♀ 6-lb medicine ball to 9 feet and a 12-inch box
♂ 10-lb medicine ball to 10 feet and a 20-inch box
Coaching cues:
On the wall ball shots, avoid holding your arms up and out as you wait for the ball to return. Instead, hold hands right below your chin with your elbows tight against your sides. As the ball returns, you can then meet the ball with your hands and descend into the next rep.
Resources:
The Kipping Chest to-Bar Pull-Up
The Wall-Ball Shot
The Box Jump
The Kipping Pull-Up
The Ring Row
The Box Step-Up
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Classification: Total Body
Movements: Box Jump, Chest To Bar Pull Up, Chin Over Bar Pull Up, Pull Up, Push Press, Row, Squat, Step Up, Wall Ball
3 rounds for time of:
200-meter dumbbell farmers carry
40 GHD hip extensions
40-calorie row
♀ 35-lb dumbbells
♂ 50-lb dumbbells
Stimulus and Strategy:
Today’s workout is a bit of a grind — put your head down and move. Your goal is to complete this workout in 30 minutes or less. Use dumbbells that allow you to complete the farmers carry in 2 sets or less. In the first 2 rounds on the rower, pace yourself so you can pick up the dumbbells and get moving. However, in the final round, unload every ounce of energy left on the last row. Get after it!
To reduce the complexity of the dumbbell farmers carries, consider using a single dumbbell. On the GHD hip extensions, reduce the range of motion or perform good mornings unweighted or with an empty barbell.
In case of an injury or limitation, consider performing unweighted good mornings in place of the GHD hip extensions. For the calories on the rower, substitute any machine available.
Intermediate option:
3 rounds for time of:
200-meter dumbbell farmers carry
30 GHD hip extensions
30-calorie row
♀ 20-lb dumbbells
♂ 35-lb dumbbells
Beginner option:
3 rounds for time of:
100-meter dumbbell farmers carry
20 unweighted good mornings
20-calorie row
♀ 10-lb dumbbells
♂ 15-lb dumbbells
Coaching cues:
In the set up of the GHD hip extension, make sure the hips are free of the pad and able to move. As you flex at the hips, pull your chest up, away from the ground. The parallels between this movement and a deadlift should be evident.
Resources:
The Dumbbell Farmers Carry
The GHD Hip Extension
Rowing Technique Tips
Unweighted Good Mornings
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Classification: Total Body
Movements: Deadlift, GHD Sit Up, Good Morning, Row
10-9-8-7-6-5-4-3-2-1 reps for time of:
Hang squat cleans
Perform a 50-foot handstand walk after each set.
♀ 75-lb barbell
♂ 115-lb barbell
Stimulus and Strategy:
In today’s workout, push to maintain unbroken hang squat cleans. The loading should feel light to moderate and allow you to hang on to the larger sets. The handstand walk should be a nice “break” before getting back on the barbell. However, don’t be fooled — getting upside down after the hang squat cleans will be more difficult than you think. Advanced athletes should challenge themselves to perform the handstand walks unbroken, and if you fail to make it 50 feet, go back to the start. Have fun!
To reduce the complexity of the hang squat clean, consider a power clean plus front squat, or using a single or pair of dumbbells. For the handstand walks, consider putting your feet on a box and walking in a complete circle (do this once per 50 feet). You may also consider 20-30 shoulder taps or bear crawls.
In case of an injury or limitation, consider hang power cleans or light goblet squats in place of the hang squat cleans. For the handstand walks, consider shoulder taps in the plank position or a 30-second sprint on the ski erg.
Intermediate option:
10-9-8-7-6-5-4-3-2-1 reps for time of:
Hang squat cleans
Perform a 25-foot handstand walk after each set.
♀ 65-lb barbell
♂ 95-lb barbell
Beginner option:
8-7-6-5-4-3-2-1 reps for time of:
Hang squat cleans
Perform a 50-foot bear crawl after each set.
♀ 35-lb barbell
♂ 45-lb barbell
Coaching cues:
On the handstand walk, start with smaller steps to gain momentum, balance, and confidence. You can always make your steps bigger.
Resources:
The Hang Squat Clean
The Handstand Walk
The Bear Crawl
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Classification: Total Body
Movements: Clean, Front Squat, Handstand Walk, Hang Power Clean, Plank, Power Clean, Ski Erg, Sprint, Squat, Squat Clean
Complete as many rounds and reps as possible in 12 minutes of:
3 ring muscle ups
6 right arm kettlebell snatches
6 left arm kettlebell snatches
9 GHD sit ups
♀ 35-lb kettlebell
♂ 53-lb kettlebell
Stimulus and Strategy:
Today’s workout is a gymnastics and weightlifting triplet. The reps are low, which will allow you to accumulate a good amount of rounds. Athletes should aim to complete at least 5 rounds. Expect the volume accumulation of GHD sit ups into the kip swing and hip extension in the kettlebell snatches to be challenging. If you have not been training consistently with the GHD sit up, consider scaling options and alternatives.
To reduce the complexity of the muscle ups, consider performing fewer reps per round — 1 or 2. You may also consider jumping muscle ups or low ring transitions. For the kettlebell snatches, consider single arm kettlebell swings to eye level or hang dumbbell snatches. For the GHD sit ups, reduce the range of motion or perform V-ups or AbMat sit ups.
In case of an injury or limitation, consider ring rows or low ring muscle up transitions in place of the muscle ups. For the kettlebell snatches and GHD sit ups, consider the scales mentioned above.
Intermediate option:
Complete as many rounds and reps as possible in 12 minutes of:
3 ring muscle ups
6 right arm kettlebell snatches
6 left arm kettlebell snatches
9 GHD sit ups to parallel
♀ 26-lb kettlebell
♂ 35-lb kettlebell
Beginner option:
Complete as many rounds and reps as possible in 12 minutes of:
3 low ring muscle up transitions
6 right arm kettlebell swings to eye level
6 left arm kettlebell swings to eye level
9 sit ups
♀ 18-lb kettlebell
♂ 26-lb kettlebell
Coaching cues:
On the kettlebell snatch, extend the hips just like you would a kettlebell swing. Then, to keep the bell close to your body, pull back on the kettlebell with the elbow moving high and outside. This action gets the bell moving vertically and closer to the body.
Resources:
The Kipping Muscle-Up
The Kettlebell Snatch
The GHD Sit-Up
Jumping Ring Muscle-Up
Low-Ring Muscle-Up Tips
Kettlebell Snatch Progression
GHD Sit-Up Progression
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Classification: Total Body
Movements: Dumbbell Snatch, GHD Sit Up, Hang Dumbbell Snatch, Kettlebell Swing, Muscle Up, Ring Muscle Up, Row, Sit Up, Snatch
7 sets:
Accumulate a 30-second L-sit hold
3 heavy deadlifts
Rest 2 minutes between sets.
Stimulus and Strategy:
Today’s workout is not your typical strength day. We have gymnastics strength and weightlifting strength in the same effort. The goal is to complete the L-sit hold in as few sets as possible, then lift a heavy set of 3 deadlifts. Use an option for your L-sit hold that allows you to complete 30 seconds in 3 sets or less. For the equipment used for the L-sit holds, use anything at your disposal — parallettes, boxes, heavy dumbbells, rings, or even the floor. Aim to stay consistent with your L-sit hold and increase the loading of your deadlift as you are able. Keep in mind that heavy is relative and some days are better than others. Stay within your capacity and listen to your body.
To reduce the complexity of the L-sit hold, shorten the levers (legs). Consider bending one leg and keeping the other straight, bending both legs, or simply holding knees above your hips in a tuck position.
In case of an injury or limitation, consider holding a plank or hollow hold for the L-sit holds. For the deadlifts, consider lifting from blocks, sumo deadlifts, or unloaded good mornings. Remember, we are looking for pain free range of motion.
Intermediate option:
7 sets:
Accumulate a 20-second L-sit hold, one leg straight
3 heavy deadlifts
Rest 2 minutes between sets.
Beginner option:
7 sets:
Accumulate a 20-second tuck hold
3 deadlifts
Rest 2 minutes between sets.
Coaching cues:
In the deadlift, use your breath to help control the stability of your midline. Before lifting the barbell off the ground, take a deep breath and hold it. After you move through the sticking point, let that breath out. Inhale again as you descend into the next rep.
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Classification: Total Body
Movements: Deadlift, Good Morning, L Sit, Plank, Sumo Deadlift
For time:
1,000-meter row
30 dumbbell thrusters
20 pull ups
5 legless rope climbs to 15 feet
1,000-meter row
5 legless rope climbs to 15 feet
20 pull ups
30 dumbbell thrusters
1,000-meter row
♀ 20-lb dumbbells
♂ 35-lb dumbbells
Stimulus and Strategy:
Today’s workout is a pyramid scheme. Your goal should be to complete this effort in 30 minutes or less. Perform the row as prescribed as long as you can keep each to 5 minutes or less. Use a weight for the dumbbells that allows you to maintain sets of 10 thrusters at a time. For the pull ups, choose an option that allows you to complete your reps in 2 minutes or less. Get after it today!
To reduce the complexity of the pull ups, consider ring rows or jumping pull ups. For the legless rope climbs, consider reducing the height of the climb or performing regular rope climbs using your legs.
In case of an injury or limitation, consider substituting the row with a 2,500-meter Echo bike or an 800-meter run. For the thrusters, consider dumbbell front squats if you have an overhead limitation or push presses if you have a squat limitation. If you are unable to hang from the bar, consider ring rows or bent over rows for the pull ups and pull to stands for the rope climbs.
Intermediate option:
For time:
800-meter row
30 dumbbell thrusters
20 pull ups
3 legless rope climbs to 12 feet
800-meter row
3 legless rope climbs to 12 feet
20 pull ups
30 dumbbell thrusters
800-meter row
♀ 15-lb dumbbells
♂ 25-lb dumbbells
Beginner option:
For time:
400-meter row
20 dumbbell thrusters
10 ring rows
5 pull to stands
400-meter row
5 pull to stands
10 ring rows
20 dumbbell thrusters
400-meter row
♀ 10-lb dumbbells
♂ 15-lb dumbbells
Coaching cues:
On the dumbbell thrusters, let the back head of each dumbbell rest on your shoulders. This allows the body to support the load. Then, with the weight on the shoulders, stand up quickly and think about jumping the weight off the shoulders.
Resources:
Rowing
The Dumbbell Thruster
The Kipping Pull-Up
The Legless Rope Climb
The Ring Row
The Rope Climb (Wrapping)
The Rope Climb (Basket)
Modified Rope Climb: Pull to-Stand
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Classification: Total Body
Movements: Bent Over Row, Bike, Front Squat, Legless Rope Climb, Pull Up, Push Press, Rope Climb, Row, Run, Squat, Thruster