Month: June 2023

Workout of the Day
AMRAP in 30 minutes with a partner:
500 m run together
50 calories total (row, bike, or ski. One partner working at a time)
50 kettlebell swings total (one partner working at a time)

Settle in for a long workout! The key to this one is that you and your partner don’t have to split the work evenly on the calories and kettlebell swings. If one person is stronger on a certain movement, let them do a few more reps before swapping out. You can use different kettlebells, but do your best to share a machine.

standard: 16/12
rx: 28/20
sport: 32/24
metcon: 6×4:00 on, 1:00 off

Workout of the Day
5 rounds, 3 minutes on, 1 minute off:
3 squat clean and jerks
6 lateral burpees
30 double unders

Pick a challenging weight on the squat clean and jerks; if you’re able to do any touch-and-go reps, you’ve likely gone a little too light. Practice quick transitions between movements, even if it means resting a little more in between reps on a given movement. Scale your double unders so that they take less than 45 seconds per round. Add up all of your rounds and all of your reps at the end of the workout, chief-style.

standard: 95/65
rx: 155/105
sport: 185/135
metcon: 5×3:00 on, 1:00 off

Skill
Deadlift 5 sets of 5
Immediately after each set of deadift, complete one large set of push ups
Target deadlift percentages: 70-70-70-75-75

The deadlift and push up train keeps rolling! Note that the percentages have dropped a little bit to reflect the increase in per-set volume. Pick a push up difficulty that lets you hit at least 10-15 reps per set. Rest as needed after the push ups before beginning the next set of deadlifts.

Workout of the Day
3 rounds for time:
400 m run
21 box jump overs
12 toes to bar

15 minute time cap

Does this format look familiar? Certain ratios and rep schemes that were first done in some of the benchmark workouts can be endlessly manipulated to come up with great new combinations. Last week’s run-KB swing-pull up triplet was the original version that this workout gets its DNA from. Just like last week the sets are relatively small and manageable, so push the pace on the run if you’re up for a challenge.

standard: 20/12″ box
rx: 24/20″ box
sport: 24/20″ box, 21 toes to bar instead of 12
metcon: 4×2:30 on, 0:30 off

Skill
Overhead squat:
3-3-2-2-1-1
Suggested weight progression (in %): 80-80-85-90-95-Heavy single

We’ve fully eliminated the pause from the bottom of the overhead squat, and you now have a chance to work up to a heavy single. Be sure not to rush the movement; the pause may be gone, but taking your time and stabilizing will help you finish the lift.

Workout of the Day
AMRAP in 10 minutes:
2-4-6-8-10-12-14-16…etc
Push jerk
Front rack lunge

Pay attention to which of these two movements will be the limiting factor when selecting your weight; you should be able to hit 6-8 reps unbroken in a conditioning setting with the weaker of the two movements at the weight that you choose. A split jerk is fine as an alternative to the push jerk.

standard: 75/55
rx: 115/85
sport: 135/95
metcon: 5×1:20 on, 0:40 off

Skill
Every 1:15 for 8 rounds:
Hang clean high pull
Hang squat clean
Split jerk

The focus on the cleans today is similar to Monday’s snatch work; prime your full extension with the high pull, and then follow through on the hang squat clean. Finish the complex off with a split jerk.

Workout of the Day
5 rounds:
1 minute of calories
1 minute of pull ups (strict or kipping)
1 minute of sandbag cleans

This is a variation on a workout that we’ve done a couple of times now, but today the rest interval is totally eliminated. Modify your pace accordingly so that you don’t crash and burn after a couple of rounds.

standard: 70/45
rx: 100/70
sport: 150/100
metcon: 5×2:00 on, 1:00 off

Skill
10 rounds:
15 seconds of strict pull ups
45 seconds of rest

Pick a difficulty that lets you hit 3-5 reps in every 15 second interval. Use a band or add external weight as needed to decrease or increase the difficulty, respectively.

standard: banded
rx: unassisted
sport: weighted

Workout of the Day
For time:
400 m run
20 deadlifts
40 med ball sit ups
400 m run
40 med ball sit ups
20 deadlifts
400 m run

16 minute time cap

We’re tackling a heavier deadlift today, so consider adding 10-20 pounds to whatever weight you typically work with. If you’re reduced to sets of 5 by the load, that’s totally fine as long as your position doesn’t suffer. Chip away at the med ball sit ups, and then try to push the pace on the run.

standard: 155/105, 12/8 lb ball
rx: 225/155, 20/14 lb ball
sport: 245/175, 30/20 lb ball
metcon: 6:00 on, 1:00 off, 6:00 on

Skill
EMOM for 10 minutes:
Snatch high pull
Squat snatch

Use the high pull to get a sense for what your fullest most powerful extension feels like, and then follow through on that extension on the second rep before dropping underneath the bar into a deep catch.

Workout of the Day
AMRAP in 12 minutes:
8 thrusters
8 lateral burpees
40 crossovers

Use a barbell weight that lets you finish the 8 reps in no more than 2 sets. Try to hit quick transitions from one movement to the next even if it means that you break up the next movement a little bit more than you otherwise would.

standard: 75/55
rx: 95/65
sport: 115/85
metcon: 6×1:30 on, 0:30 off

Workout of the Day
AMRAP in 25 minutes:
5 strict toes to bar
10 power snatches
15 box jumps
20 lunges (no weight)

Use a light enough barbell that you can sustain easy sets of 5 reps at a time across the whole 25 minutes. This is a long workout, so you’ll need to settle into a sustainable pace right out of the gates. Break up the movements and rest as needed so that you can maintain good positioning and technique. For the strict toes-to-bar, a partial range of motion rep, a hanging knee raise, or a V-up are all great substitutions.

standard: 45/35 lb bar, 20/12 inch box
rx: 75/55 lb bar, 24/20 inch box
sport: 95/65 lb bar, 24/20 inch box, single-leg squats instead of lunges
metcon: 5×4:00 on, 1:00 off

Workout of the Day
4 rounds:
2 minutes to run 200 m
2 minutes of ring dips
2 minutes of clean and jerks

Pick a run distance that takes you no more than about a minute each round; the time left over after your run in the 2 minute interval is yours to rest during. Scale your ring dips by using a band or keeping your feet on the floor, or consider dropping down to push ups if they are still a very challenging movement for you. Your clean and jerk weight should be just about the heaviest weight that you can hit in a workout without breakdown in form. If you’re keeping track of reps, we’re counting the sum of your ring dips and clean and jerks today.

standard: 95/65
rx: 155/105
sport: 185/135, ring dips on the high rings (muscle up to start each set)
metcon: 4×4:00 on, 2:00 off

Skill
6 sets of 4 deadlifts
Immediately after each set, complete one large set of push ups
Target deadlift percentages: 75% for 3 sets, 80% for 3 sets

Shoot for at least ten push ups on each set. We’re bumping the rep count up by 1 on each deadlift set this week, but see if you can maintain the same loads that you used last week.

Workout of the Day
3 rounds for time:
400 m run
21 kettlebell swings
12 pull ups (strict or kipping)

15 minute time cap

This one’s a classic benchmark whose format sneaks its way into countless workouts. The lighter swing weight and smaller pull up volume reflect the old load standards. If you’re able to hit both the swings and the pull ups unbroken, you’ll have to push the pace on the run to find your speed. Ring rows and banded pull ups are both excellent scaling options.

standard: 16/12 kg
rx: 24/16 kg
sport: 24/16 kg, unbroken swings & pull ups, fast transitions
metcon: