- RX -
AMRAP 20:
100-calorie row
75 sit-ups
50 pull-ups

- INTERMEDIATE -
AMRAP 20:
100-calorie row
75 sit-ups
25 pull-ups

- BEGINNER -
AMRAP 20:
75-calorie row
60 sit-ups
45 ring rows

1 set:
:45 row (slow)
:30 plank shoulder taps
- Maintain an upright torso during the row.

1 set:
:45 row (moderate)
:30 straight-leg sit-ups
- Increase the strength of each stroke with a faster pull during the row.

1 set:
:45 row (fast)
:30 legs-butterflied sit-ups
- Return faster AND pull stronger during the row.

Pre-workout:
Every 2:00 for 4 sets:
1-5 strict chest-to-bar pull-ups
- On the 5th set, perform as many unbroken reps as possible.

Retest from August 18th, 2023
 

1 set:
1:00 banded lat stretch/arm
1:00 double-forearm stretch

AMRAP 20:
100 weighted step-ups (15/20 lb) (20 in)
75 sit-ups
50 alternating DB renegade rows
- Use two DBs.

AMRAP 20:
5 deficit handstand push-ups
:20 L-sit hold
- Use a challenging option for the handstand push-ups that allows you to complete at least 5 rounds.
- The L-sit hold should be completed in three sets or less.
 

20 sets for distance:
:40 standing bike
:20 seated bike
- Grind it out on the standing bike. Then, get in the saddle and try to push the pace for the remaining time.
- Push for 6,000-m or more.
 

Part 1
6 sets for time:
100-m KB farmers carry (12/16 kg)
Rest 1:00
100-m KB front-rack carry
Rest 2:00
- Use two DBs.

Rest 5:00-10:00 between Part 1 and Part 2

Part 2
5 sets for total reps:
:30 double-DB deadlifts (20/35 lb)
:30 rest
:30 single-DB Cossack squats
:30 rest
- Use a 30/45-lb ruck.

* Use loads consistent with your Week 10 variation.

- This is week 6 in our preparation for the Hero workout Chad on November 11, 2023.
- Learn more, donate to the cause, and register for the event here.
- This extra work is meant to help you prepare for this workout.
- Use weight and box height options that you'll use for the workout on 11/11/2023.