Pre-workout:
On a 10:00 clock:
Build to a heavy set of 5 overhead squats
– Take the barbell from the floor.
Against a 6:00 running clock:
Run 800 m
Max rep overhead squats (75/115 lb)
Against a 6-minute running clock:
Run 800 m
Max rep overhead squats (55/75 lb)
Against a 6-minute running clock:
Run 800 m
Max rep overhead squats (35/45 lb)
3 rounds for time:
20 sumo deadlift high pull (55/75 lb)
30 walking lunges
40-ft handstand walk
3 rounds for time:
10 sumo deadlift high pull (55/75 lb)
30 walking lunges
20 alternating shoulder taps (against the wall)
3 rounds for time:
10 sumo deadlift high pull (35/45 lb)
20 walking lunges
20 alternating shoulder taps (in a plank)
Every 1:30 for 20 rounds:
1 power clean
1 squat clean
1 front squat
– Perform all three movements as a complex. Start light and add load every other round.
Same as Rx’d
Every 1:30 for 20 rounds:
1 power clean
1 squat clean
1 front squat
– Use an empty barbell or PVC as needed.
AMRAP 20:
2 muscle-ups
4 handstand push-ups
8 KB swings (53/70 lb)
AMRAP 20:
2 low ring transitions
4 pike handstand push-up from a box
8 KB swings (35/53 lb)
AMRAP 8:
100/150-m row
2 low ring transitions
4 hand-elevated push-ups
8 KB swings (18/26 lb)
– Rest 4:00
AMRAP 8:
100/150-m row
2 low ring transitions
4 hand-elevated push-ups
8 KB swings (18/26 lb)
5 sets:
On a 2:00 clock:
Max distance row
– Rest 2:00 between sets.
Same as Rx’d
Same as Rx’d
Post-workout:
3 sets:
20 GHD sit-ups
20 good mornings (35/45 lb)
BENCHMARK
3 rounds for reps:
1:00 wall-ball shots (14/20 lb)(9/10 ft)
1:00 sumo deadlift high pulls (55/75 lb)
1:00 box jumps (20 in)
1:00 push presses (55/75 lb)
1:00 row for calories
– Rest 1:00 between rounds.
Same as Rx’d
3 rounds for reps:
1:00 wall-ball shots (6/10 lb)(9/10 ft)
1:00 sumo deadlift high pulls (35/45 lb)
1:00 box step-ups (12/20 in)
1:00 push presses (35/45 lb)
1:00 row for calories
– Rest 1:00 between rounds.
7-Minute
Heaviest Completed Complex for each athlete:
3 Deadlift
1 Hang Clean
2 Front Squats
Score is combined maximum loads used to successfully complete the complex.
Example: Athletes 1’s highest load used to successfully complete the complex was 155#. The partner was able to successfully use 135#. The score would be 290#.
The WOD begins with an empty bar on the floor and appropriate plates nearby to accommodate 300# (Male Intermediate) , 250# (Male Novice/Masters) and 185# (All female) including the bar.
At 3, 2, 1 Go! Athletes will load the bar with the weight the first Athlete performing the complex wants. Both Athletes can help load and unload the bar. Athlete 1 will perform 3 conventional deadlifts, then 1 hang clean, and then 2 front squats without letting go of the bar. After the 3rd deadlift the bar cannot touch the ground again until the 2 front squats are complete. Once the bar is in the front-rack position it cannot be lowered out of this position until the 2 front squats are complete. If the complex has been started and the bar is off the ground at the buzzer, the athlete may finish the complex.
4 Rounds for Time;
8-Minute Time Cap
20 Synchro Alternating Dumbbell Snatch (50#/35#)
50 Double-Unders
20 Synchro Alternating Dumbbell Snatch (35#/20#)
50 Single-Unders
Score is Time. If all work is not completed before the time cap, add 1 second for each incomplete rep.
At 3-2-1 Go! both Athletes perform 20 synchro alternating Dumbbell Snatches. Once all 20 synchro dumbbell snatches are completed, then one athlete will start the 50 Double-Unders or 50 Single-Unders. After the Double-Unders or Single-Unders are completed, both athletes will start round two.
Max Cal and Rounds + Reps
13-Minute AMRAP
Athlete A: Row
Athlete B:
5 Pull Ups
10 Floor Press (50#/35#)
15 Wall Balls (20#/14#) (10’/9′)
20 Box Overs (24”/20”)
Athlete A: Row
Athlete B:
5 Ring Rows
10 Floor Press (35#/20#)
15 Wall Balls (14#/10#) (10’/9′)
20 Box Overs (20”/20”)
Score A: Calories Rowed
Score B: Rounds + Reps completed
At 3, 2, 1 Go! Athlete A will begin rowing and Athlete B will start on the Pull-Ups. Athlete A will continue to row until Athlete B completes a full round of the 5 Pull-Ups/Ring Rows, 10 Floor Press, 15 Wall Balls, and 20 Box Overs. Then the Athletes will change places and Athlete B will start rowing while Athlete A completes a full round. The Athletes will continue to switch after completing full rounds until the 13 minutes are up.
For time:
21 DB thrusters (35/50 lb)
400-m run
18 DB thrusters
400-m run
15 DB thrusters
400-m run
– Use two DBs.
For time:
21 DB thrusters (25/35 lb)
400-m run
18 DB thrusters
400-m run
15 DB thrusters
400-m run
– Use two DBs.
For time:
15 DB thrusters (10/15 lb)
400-m run
12 DB thrusters
400-m run
9 DB thrusters
400-m run
– Use two DBs.
Post-workout:
On a 5:00 clock:
Accumulate 3:00 total minutes of hollow holds
– Scale to a variation that allows for :20+ holds at a time.
– Rest as needed.
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
AMRAP 20:
100-calorie row
75 sit-ups
50 pull-ups
AMRAP 20:
100-calorie row
75 sit-ups
25 pull-ups
AMRAP 20:
75-calorie row
60 sit-ups
45 ring rows
For load:
5-5-5-5-10:
Front squats
– Increase loading on each set as you build to a 10-rep max.
Same as RX’d
Same as RX’d
For time:
21-15-9
DB devils presses (20/35 lb)
– Perform 10 x 50-ft shuttle runs after each set.
For time:
21-15-9
DB devils presses (15/20 lb)
– Perform 10 x 50-ft shuttle run after each set.
For time:
15-12-9
DB devils presses (10/15 lb)
– Perform 5 x 50-ft shuttle run after each set.
Post-workout:
3 sets:
20 seated alternating DB shoulder presses
– Use two DBs and alternate presses until you have completed 10 per arm.
– Add load as long as the 20 reps are unbroken.
3 sets for total time:
800/1,000-m row
– Rest 3:00 between sets.
Same as RX’d
3 sets for total time:
400/500-m row
– Rest 3:00 between sets.
Post-workout:
4 sets:
:20 Russian twists (14/20 lb)
:10 rest
:20 weighted sit-ups
:10 rest
– Use a medicine ball or DB.
3 rounds for time:
800-m run with a medicine ball (14/20 lb)
24 power snatches (105/155 lb)
– Athletes run together and switch as needed on the snatches.
– The medicine ball doesn’t touch the ground until the workout is over.
– If the medicine ball touches the ground, both partners complete 10 burpees before continuing.
3 rounds for time:
800-m run with a medicine ball (10/14 lb)
24 power snatches (75/115 lb)
– Athletes run together and switch as needed on the snatches.
– The medicine ball doesn’t touch the ground until the workout is over.
– If the medicine ball touches the ground, both partners complete 10 burpees before continuing.
3 rounds for time:
400-m run
18 power snatches (35/45 lb)
– Athletes run together and switch as needed on the snatches.
5 sets:
On a 1:30 clock:
30 plate hops (4 in)
15 KB goblet squats (53/70 lb)
Max steps walking lunges in the remaining time.
– Rest 1:30 between sets.
5 sets:
On a 1:30 clock:
30 plate hops (4 in)
15 KB goblet squats (35/53 lb)
Max steps walking lunges in the remaining time.
– Rest 1:30 between sets.
5 sets:
On a 1:30 clock:
15 plate hops (2 in)
10 KB goblet squats (18/26 lb)
Max steps walking lunges in the remaining time.
– Rest 1:30 between sets.
Post-workout:
1 set:
400-m single-KB front rack walk
– Switch arms as needed.
5 sets:
On a 3:00 clock:
1 legless rope climb
10 ring dips
Max cal row in remaining time
– Rest 2:00 between sets.
5 sets:
On a 3:00 clock:
1 rope climb
6 ring dips
Max cal row in remaining time
– Rest 2:00 between sets.
5 sets:
On a 3:00 clock:
3 pull-to-stands
6 hand-elevated push-ups
Max cal row in remaining time
– Rest 2:00 between sets.
Pre-workout:
8 rounds:
:20 double-under, triple-under, or crossover work
:10 rest
– Work on a skill you have not yet mastered.
BENCHMARK
50-40-30-20-10 reps for time:
Double-unders
Sit-ups
Same as RX’d
For time:
30-20-10 reps of:
Single-unders
Feet-anchored sit-ups
EMOM 12:
Even minutes: 20 KB swings (35/53 lb)
Odd minutes: max distance handstand walk (25 ft) segments
EMOM 12:
Even minutes: 20 KB swings (35/53 lb)
Odd minutes: max handstand shoulder taps on a wall
EMOM 12:
Even minutes: 20 KB swings (18/26 lb)
Odd minutes: max plank shoulder taps
Post-workout:
Accumulate:
30 Turkish get-ups
5 sets:
3 back squats
– Build to a heavy set of 3 and maintain for all 5 sets.
Same as RX’d
5 sets:
5 back squats
– Build to a moderately heavy set of 5 and maintain for all 5 sets
3 rounds for time of:
20 wall-ball shots (14/20 lb)
20 deadlifts (75/115 lb)
20 box jumps (20/24 lb)
20 push presses (75/115 lb)
20 toes-to-bars
Rest 1:00
Same as RX’d
3 rounds for time of:
15 wall-ball shots (10/14 lb)
15 deadlifts (55/75 lb)
15 box jumps (12/20 in)
15 push presses (55/75 lb)
15 lying leg raises
Rest 1:00