For time:
Row 250 m
– Rest 1:00
Row 500 m
– Rest 2:00
Row 1,000 m
– Rest 4:00
Row 500 m
– Rest 2:00
Row 250 m
Same as RX’d
For time:
Row 200 m
– Rest 1:00
Row 400 m
– Rest 2:00
Row 800 m
– Rest 4:00
Row 400 m
– Rest 2:00
Row 200 m
AMRAP 18:
15 box jumps (20/24 in)
12 push presses (75/115 lb)
9 toes-to-bars
– Step down from the box.
AMRAP 18:
15 box jumps (20/24 in)
12 push presses (65/95 lb)
9 toes-to-bars
– Step down from the box.
AMRAP 18:
15 box step-ups (12 in)
12 push presses (35/45 lb)
9 lying toes-to-bars
– Step down from the box.
Pre-workout:
5 sets for load:
3 sumo deadlifts
3 rounds for time:
400-m run
21 sumo deadlift high pulls (65/95 lb)
Same as Rx’d
3 rounds for time:
300-m run
15 sumo deadlift high pulls (35/45 lb)
3 rounds for time:
50 air squats
7 ring muscle-ups
10 hang power cleans (95/135 lb)
3 rounds for time:
50 air squats
7 chest-to-bar pull-ups
10 hang power cleans (75/115 lb)
3 rounds for time:
30 air squats
15 ring rows
10 hang power cleans (45/65 lb)
“Chad”
For time:
1,000 weighted box step-ups
♀ 35-lb pack, 20-in box
♂ 45-lb pack, 20-in box
Scaling:
Today’s memorial workout will test you physically and mentally. Treat this work like a hike. Reduce the load in order to keep moving through the 1,000 steps with minimal rest.
Intermediate Option:
For time:
1,000 weighted box step-ups
♀ 20-lb pack, 20-in box
♂ 30-lb pack, 20-in box
Beginner Option:
For time:
500 box step-ups
♀ 12-in box ♂ 15-in box
Pre-workout:
EMOM 8:
:20-:30 single-leg squat practice
4 rounds for time:
1:00 cumulative plank hold
400-m run
Same as Rx’d
4 rounds for time:
:30 cumulative plank hold
300-m run
5 rounds for time:
7 hang power snatches (75/115 lb)
3 rope climbs
5 rounds for time:
7 hang power snatches (55/75 lb)
2 rope climbs
5 rounds for time:
7 hang power snatches (35/45 lb)
3 pull-to-stands
5 sets for load:
3 split jerks
– Lift once every 3:00.
Same as Rx’d
5 sets for load:
5 push jerks
Post workout:
AMRAP 3:
Max cumulative L-sit hold
– Perform from parallettes, DBs, boxes, or the floor.
4 rounds for time:
15 bar-facing burpees
15 front squats (85/115 lb)
75 single-unders
4 rounds for time:
10 bar-facing burpees
15 front squats (65/95 lb)
50 single-unders
4 rounds for time:
10 burpees
15 front squats (35/45 lb)
25 single-unders
Post workout:
EMOM 5:
5 strict ring dips
– Hold the bottom and top for :01 each.
6 rounds for time:
9 deadlifts (155/225 lb)
100-m double-KB farmers carry
– Athlete chooses the farmers carry load.
6 rounds for time:
9 deadlifts (105/155 lb)
100-m double-KB farmers carry
– Athlete chooses the farmers carry load.
6 rounds for time:
9 deadlifts (55/75 lb)
50-m double-KB farmers carry
– Athlete chooses the farmers carry load.
For time:
21-15-9:
Hang power cleans (95/135 lb)
15-12-9:
Strict handstand push-ups
For time:
21-15-9:
Hang power cleans (75/115 lb)
12-9-6:
Strict handstand push-ups
For time:
21-15-9:
Hang power cleans (45/65 lb)
15-12-9:
Pike handstand push-ups
Post-workout:
On a 10:00 clock:
3 hang power cleans
– Build to a heavy set.
Pre-workout:
EMOM 6:
5 overhead squats
– From the floor.
– Build in load.
For time:
50-calorie bike
50 overhead squats (65/95 lb)
50 alternating DB snatches (35/50 lb)
For time:
50 calorie bike
50 overhead squats (55/75 lb)
50 alternating DB snatches (20/35 lb)
For time:
40 calorie bike
40 overhead squats (35/55 lb)
40 alternating DB snatches (15/20 lb)
The Ghost
6 rounds for reps:
1:00 calorie row
1:00 burpees
1:00 double-unders
– Rest 1:00 between rounds.
– Athletes work for 3:00 and then rest 1:00 in a Fight Gone Bad AMRAP style workout.
– Score is total reps completed at the end of the 6 rounds. Keep a running count from movement to movement, or add up all three during their rest period.
6 rounds for reps:
1:00 calorie row
1:00 burpees
1:00 double-under attempts
– Rest 1:00 between rounds.
– Athletes work for 3:00 and then rest 1:00 in a Fight Gone Bad AMRAP style workout.
– Score is total reps completed at the end of the 6 rounds. Keep a running count from movement to movement, or add up all three during their rest period.
5 rounds for reps:
1:00 calorie row
1:00 burpees
1:00 single-unders
– Rest 1:00 between rounds.
– Athletes work for 3:00 and then rest 1:00 in a Fight Gone Bad AMRAP style workout.
– Score is total reps completed at the end of the 6 rounds. Keep a running count from movement to movement, or add up all three during their rest period.
10-1:
Bench press
– Add load every set.
– Rest as needed.
Same as RX’d
Same as RX’d
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.