4 rounds for reps:
1:00 calorie row
1:00 Russian kettlebell swings (53/70 lb)
1:00 burpees
1:00 wall-ball shots (14/20 lb)(9/10 ft)
1:00 rest
4 rounds for reps:
1:00 calorie row
1:00 Russian kettlebell swing (35/53 lb)
1:00 burpees
1:00 wall balls (14/20 lb)(9/10 ft)
1:00 rest
4 rounds for reps:
1:00 calorie row
1:00 Russian kettlebell swing (18/35 lb)
1:00 burpees
1:00 wall balls (10/14 lb)(9/10 ft)
1:00 rest
For time:
100 pull-ups
100 push-ups
100 sit-ups
100 squats
For time:
50 pull-ups
60 push-ups
70 sit-ups
80 squats
For time:
40 jumping pull-ups
50 hand-elevated push-ups
60 sit-ups
70 squats
– Spend no more than 5:00 on each movement.
AMRAP 12:
4 left-arm DB Turkish get-ups (25/35 lb)
4 right-arm DB Turkish get-ups
16 DB walking lunges
– Use one DB.
AMRAP 12:
4 left-arm DB Turkish get-ups (15/25 lb)
4 right-arm DB Turkish get-ups
16 DB walking lunges
– Use one DB.
AMRAP 12:
4 left-arm DB Turkish get-ups (10/15 lb)
4 right-arm DB Turkish get-ups
16 DB walking lunges
– Use one DB.
Post-workout:
For time:
400-m DB farmers carry (35/50 lb)
– Use two dumbbells.
Benchmark
For time:
5k run or row or 10k bike
Same as Rx’d
For distance:
On a 20:00 clock:
Run or row or bike
Pre-workout:
4 sets for load:
3 overhead squats
– Build to your heaviest set.
For time:
10-8-6-4-2:
Squat snatches (115/165 lb)
– Perform 3 wall walks after each set.
For time:
10-8-6-4-2:
Squat snatches (75/115 lb)
– Perform 3 wall walks after each set.
For time:
10-8-6-4-2:
Hang squat snatches (35/45 lb)
– Perform 2 partial range of motion wall walks after each set.
On a 25:00 clock:
From 0:00-12:00:
Establish a heavy 3-rep deadlift
From 12:00-17:00:
Rest
From 17:00-25:00:
EMOM 8:
3 deadlifts at 70% of 3-rep-max
3 box jumps (24/30 in)
– Perform both movements within the same minute.
On a 25:00 clock:
From 0:00-12:00:
Establish a heavy 3-rep deadlift
From 12:00-17:00:
Rest
From 17:00-25:00:
EMOM 8:
3 deadlifts at 70% of 3-rep-max
3 box jumps (20/24 in)
– Perform both movements within the same minute.
On a 25:00 clock:
From 0:00-12:00:
Establish a heavy 3-rep deadlift
From 12:00-17:00:
Rest
From 17:00-25:00:
EMOM 8:
3 deadlifts at 50% of 3-rep-max
3 box jumps (12/20 in)
– Perform both movements within the same minute.
Pre-workout:
EMOM 8:
:20 crossover singles
– Rest the remainder of each minute.
5 rounds for time:
55 double-unders
5 push jerks (125/185 lb)
5 rounds for time:
55 double-unders
5 push jerks (95/135 lb)
5 rounds for time:
55 single-unders
5 push jerks (65/95 lb)
Pre-workout:
Every 2:00 x 3 sets:
5 hang muscle snatches
– Build to a heavy set of 5 reps.
7 sets for load:
Power snatch
5-5-5-5-5-5-5
Same as Rx’d
7 sets for load:
Hang power snatch
5-5-5-5-5-5-5
Every 3:00 x 7 sets:
400-m run
– Score is your slowest 400-m time.
Same as Rx’d
Every 3:00 x 7 sets:
200-m run
– Score is your slowest 200-m time.
Post-workout:
2 sets:
2:00 plank hold
30 strict sit-ups
AMRAP 20:
5 pull-ups
10 push-ups
15 air squats
Same as Rx’d
AMRAP 20:
5 ring rows
10 knee push-ups
15 air squats
For time:
30 hang power cleans (65/95 lb)
40 deadlifts
400/500-m row
For time:
30 hang power cleans (55/75 lb)
40 deadlifts
400/500-m row
For time:
30 hang power cleans (35/45 lb)
40 deadlifts
250/300-m row
Post-workout:
Every :30 for 10 sets:
2 power cleans
– Must be touch-and-go reps.
AMRAP 12:
9 DB thrusters (20/35 lb)
1 rope climb (15 ft)
– Use two DBs.
AMRAP 12:
9 DB thrusters (20/35 lb)
1 rope climb (10 ft)
AMRAP 12:
9 DB thrusters (10/15 lb)
1 rope pull-to-stand
Post-workout:
3 sets:
:45 GHD sit-ups
– Rest as needed between sets.
Every 6:00 x 5 sets:
1,600-m Echo bike
Same as Rx’d
Same as Rx’d
9 sets for load:
5-5-3-3-3-1-1-1-1:
Power cleans
Same as Rx’d
Same as Rx’d
Pre-workout:
5 sets for load:
1 strict weighted pull-up
– Rest exactly 1:00 between sets.
3 rounds for time:
30 jumping lunges
25 pull-ups
3 rounds for time:
30 jumping lunges
15 pull-ups
3 rounds for time:
20 jumping lunges
15 ring rows
On a 10:00 clock for load:
Build to a heavy 1-rep push jerk
4 rounds for time:
400-m run
10 push jerks (105/155 lb)
4 rounds for time:
400-m run
10 push jerks (95/135 lb)
3 rounds for time:
400-m run
10 push jerks (45/65 lb)
5 rounds, each for time, of:
20 handstand push-ups
30 deadlifts (95/135 lb)
40 sit-ups
50 double-unders
– Rest 3:00 between rounds.
5 rounds, each for time, of:
20 DB push presses (20/35 lb)
30 deadlifts (65/95 lb)
40 sit-ups
:30 double-unders
– Rest 3:00 between rounds.
5 rounds, each for time, of:
10 DB push presses (10/15 lb)
20 deadlifts (55/75 lb)
20 sit-ups
50 single-unders
– Rest 3:00 between rounds.
For time:
20 back squats (125/185 lb)
800-m run
100 air squats
800-m run
20 front squats (125/185 lb)
For time:
20 back squats (95/135 lb)
800-m run
100 air squats
800-m run
20 front squats (95/135 lb)
For time:
20 back squats (55/75 lb)
400-m run
60 air squats
400-m run
20 front squats (55/75 lb)
EMOM 20:
1 snatch
Same as Rx’d
EMOM 20:
2 snatches