Monday
Rx
For time:
30 burpees
600-m row
30 burpees
Score: Total time
Intermediate
Same as Rx’d
Score: Total time
Beginner
For time:
15 burpees
300-m row
15 burpees
Score: Total time
Skill Work
Post-workout accessory
4 rounds:
2 Turkish get-ups/side
10 single-arm DB bent-over rows/side
20 Russian twists
– Challenging loads for rounds 3 and 4.
Tuesday
Partner CHAD1000X
Benchmark
Rx
For time with a partner:
1,000 weighted box step-ups (35/45 lb) (20/20 in)
– Partners work at the same time.
Score: Total time
Intermediate
For time with a partner:
1,000 weighted box step-ups (20/30 lb) (20/20 in)
– Partners work at the same time.
Score: Total time
Beginner
For time with a partner:
1,000 unweighted step-ups (12/12 in)
– Partners work at the same time.
Score: Total time
Skill Work
Rest, stretch, recover.
Wednesday
Rx
For load:
Bench press
3-2-2-1-1-1
Score: Load
Intermediate
Same as Rx’d
Score: Load
Beginner
For load:
Bench press
3-3-3-3-3-3
Score: Load
Skill Work
Post-workout accessory
8 sets:
:10 L-sit holds
:20 rest
Thursday
Rx
Part 1
Every 2:00 x 4 sets:
0:30 max-cal Echo bike
Rest until the clock hits 10:00, and then…
Part 2
5 rounds for time of:
200-m run
10 pull-ups
– Score is the total time on part 2, subtracting 1 second for every calorie completed on the bike during part 1.
Score: Total time
Intermediate
Same as Rx’d
Score: Total time
Beginner
Part 1
Every 2:00 x 4 sets:
0:30 max-cal Echo bike
Rest until the clock hits 10:00, and then…
Part 2
5 rounds for time of:
100-m run
6 jumping pull-ups
– Score is the total time on part 2, subtracting 1 second for every calorie completed on the bike during part 1.
Score: Total time
Skill Work
Post-workout accessory
Accumulate:
150 band pull-aparts
– Perform the reps in as few sets as possible.
Friday
Skill Work
Pre-workout strength
On a 12:00 clock:
Find a heavy 1-rep hang power snatch
– This should be heavy, but not a 1-rep max.
Rx
1-2-3-4-5-6-7-8-9-10 reps for time:
Hang power snatches (65/95 lb)
– Perform 25 double-unders after each round.
Score: Total time
Intermediate
1-2-3-4-5-6-7-8-9-10 reps for time:
Hang power snatches (55/75 lb)
– Perform 10 double-unders or attempts after each round
Score: Total time
Beginner
1-3-5-7-9-11 reps for time:
Hang power snatches (35/45 lb)
– Perform 35 single-unders after each round.
Score: Total time
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