Consult theWorkout Key to scale the workout for you:
Bodyweight and Gymnastics Chart
Upper Body
| HSPU Parralettes |
HSPUfrom floor |
Bench Jack knifed |
Down Dog style |
| Muscle Ups |
3 ring dips/ 3 P-U's |
Jumping/Assisted |
3x3 assisted |
| Push-Ups |
Inclined PU's |
PU's from Knees |
Wall PU's |
| Ring PushUps |
Inclined |
Push ups |
Wall PUs |
| Single Arm PUs |
From 1 knee |
Both Knees |
Against Wall |
| Box Press |
Jump up/walk down |
WalkUp/JumpDown |
Knees |
| Monkey Dive |
Incline |
From Knees |
Wall Asst. |
| Head Banger |
Narrow PushUp |
NarrowPU incline |
Narrow PU Wall asst. |
| Pull-ups |
Jumping Negetive |
Squat Assisted |
Horizontal Row |
| Dips |
Bench Dips |
Squat Asst. |
Squat Asst. |
| Ring Dips |
Bar Dips |
Bench Dips |
Squat Asst |
| Pass Through(PT) |
|
|
Single Arm PT |
| Kongs |
|
Legs up |
Single Leg |
| Weighted Pull-Up |
Decreased Weight |
Pull-Up |
Squat Asst. |
| Weighted Dip |
Decrease Weight |
Dip |
Squat Asst. |
Core
| Sit-ups |
|
Cycles |
Hip Raise |
| Knees2Elbows (k2e) |
Bent arm k2e |
Jumping k2e |
cycles |
| Front Lever |
L-Sit Pullups |
Skin the Cat |
Knees 2 Elbow |
| Back Lever |
Tucked Back lever |
inchworm plank |
Glute/Ham Ext |
| Glute/Ham Ext |
Good Mornings |
Plank |
Knees Plank |
| Ice Cream Makers |
1 front Lever/1 PU |
L-Sit Pull-up |
Knees 2 Elbow |
Lower Body
| Air Squats |
|
Pole/ Doorway |
Chair Squat |
| Overhead Squats |
Arms overhead |
Squat+passthrough (PT) |
Doorway +singel arm PT |
| Pistols |
Pole asst. |
Leg Back Pistols |
Air Squats |
| Doulbe Jumps |
3x Single Jumps |
3x Jump and Spin |
Line Hop |
| Walking Lunge |
Backstep Lunge |
Static Lunge |
|
| Box Jump 25" |
JumpUp/Step Down |
StepUp/ JumpDown |
Standing Knees 2 Elbow |
| Burpees |
PU+Jump2Toes |
Plank+Jump2Toe |
AirSquat+knees plank |
| Stairs |
Run Up/ Walk Down |
|
Walk Up/ Walk Down |
| Bear Crawl Railing |
Bear Crawl |
Mountain Climber |
Inch Worm |
Olympic Bar/Kettle Bell and Medicine Ball Movements
| 70 lbs kettle bell swing (US) |
70 lbs KBSwing (Russian) |
Scale weeight as needed |
scale weight as needed |
| KB single arm clean |
KB Singe Arm High Row |
KB High Row |
|
| Thrusters #95/#135 |
Scale Wt as needed |
Med Ball Thrusters |
Broom Stick Thrusters |
| Deadlift#185/#225 |
Scale as needed |
Med ball Deadlift |
BroomstickGoodmorning |
| Ball Shot |
|
|
Ball Thruster |
| KB Walk #70 |
scale weight as needed |
"" |
"" |
| Sumo High Row#95 |
scale weight as needed |
"" |
"" |
| Hang Clean #95 |
scale weight as needed |
|
Sumo High Row |
| Clean and Jerk |
1 hang clean+1 thruster |
1 dead lift+1 push jerk |
broomstick c&j |
| Snatch |
scale wt. as needed |
shrugs +thruster |
broomstick snatch |
| Overhead Squat |
scale wt. as needed |
KB walk |
Pass through +squat |
| Back Squat1-1-1-1-1 |
3x3x3x3x3 |
5x5x5x5x5 |
10x10x10x10x10 |
| Front Squat 1-1-1-1-1 |
3x3x3x3x3 |
5x5x5x5x5 |
10x10x10x10x10 |
| Press |
|
HSPU |
Down Dog |
| Push Press |
|
HSPU |
Down Dog |
| Push Jerk |
Push Press |
HSPU |
Down Dog |
Key:
| KB= |
Kettle Bell |
| PU= |
Push Up |
| PR= |
Personal Record |
| WOD= |
Workout of the Day |
| MetCon= |
Metabolic Conditioning |
| ASST.= |
Assisted |
| #= |
Pounds |
21-15-9 PU/sitpu means Do 21 of each, 15 of each, then 9 of each as fast as possible.
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