Jericho
Seven rounds. Keep marching and the walls come down.
- Format
- 7 rounds for time
- Time
- 20 to 30 min
- Level
- Intermediate
- Equipment
- Barbell, Pull-up bar
Warm-up
3 rounds
200 m easyRun
Most workouts list a distance, like 200 m or 400 m. On a standard track, 400 m is one lap.
- Relaxed shoulders and hands
- Land under your hips, not out in front
- Quick, short steps
- Breathe through the nose and mouth
Scale it: Row the same distance, bike for double the distance, or walk briskly.
10 repsAir Squat
The foundation of almost every lower body movement. Sit your hips back and down until they drop below your knees, then stand all the way up.
- Feet about shoulder width, toes turned out slightly
- Hips go back first, then down
- Keep your weight in your heels and midfoot
- Knees track over your toes, not caving in
- Stand tall and squeeze your glutes at the top
Scale it: Squat to a box or bench and stand back up. Lower the box as you get stronger.
5 reps, empty barStrict Press
Also called the shoulder press or overhead press. Press the bar overhead with no help from the legs.
- Grip just outside the shoulders
- Squeeze glutes and brace
- Move your head back, press straight up
- Head through at lockout
Scale it: Use dumbbells or a lighter bar.
5 reps, scaled as neededPull-Up
Hang from a bar and pull until your chin clears it. The strict version is the base for every other variation.
- Full hang to start
- Pull the shoulders down and back
- Drive the elbows to your ribs
- Chin clearly over the bar
Scale it: Use a band, jumping pull-ups or ring rows.
Workout
7 rounds for time
200 mRun
Most workouts list a distance, like 200 m or 400 m. On a standard track, 400 m is one lap.
- Relaxed shoulders and hands
- Land under your hips, not out in front
- Quick, short steps
- Breathe through the nose and mouth
Scale it: Row the same distance, bike for double the distance, or walk briskly.
7 repsThruster
A front squat that flows straight into an overhead press. Use the drive from your legs to launch the bar.
- Bar in the front rack, elbows up
- Full depth front squat
- Drive hard out of the bottom
- Press as the hips open, finish with the bar over your heels
Scale it: Use dumbbells or a lighter bar. Scale the load before you scale the reps.
7 repsPull-Up
Hang from a bar and pull until your chin clears it. The strict version is the base for every other variation.
- Full hang to start
- Pull the shoulders down and back
- Drive the elbows to your ribs
- Chin clearly over the bar
Scale it: Use a band, jumping pull-ups or ring rows.
Coach's notes
Pick a pace on the run that lets you walk up to the bar and start your thrusters right away. Break the thrusters and pull-ups into small sets early so you can keep moving in rounds five through seven.
Scaled: 65 / 45 lb thrusters and banded pull-ups or ring rows.
Beginner: dumbbell thrusters and jumping pull-ups, 5 rounds.