Workout Monday 10 May 2010

5 Rounds for time

Advanced: 5 Muscle ups
                  10 Power cleans (135m/85f)
                  Run 400 meters

Intermdiate: 10 Pull ups
                     5 Ring dips
                     7 Power cleans (115m/65f)
                     Run 400 meters

Beginner: 10 ring rows
                 5 ring push ups
                 7 Power Cleans (95m/45f)
                 Run 400 meters

I have started posting scaling options if you haven't already noticed.  The workouts I posted in the past were intended to be done as Rx'd by top level athletes and scaled down accordingly to each person's abilities. The only problem is that I realize that many people aren't sure how to scale properly. Here I am now going to post scaling options designed to help people progress through the levels. They are not carved in stone, if you can handle the advanced weight but have difficulty with particular movements then feel free to do the advanced weights with the intermediate movements, and so forth. Don't be afraid to push yourself you may find you can do a little bit more than you thought initially.