For time:
1,000-m row
400-m run
750-m row
400-m run
500-m row
400-m run
250-m row
400-m run
Same as Rx’d
For time:
800-m row
200-m run
600-m row
200-m run
400-m row
200-m run
200-m row
200-m run
Post-workout
Accumulate:
3:00 plank hold
Pre-workout
EMOM 8:
:10-:20 handstand hold
3 rounds for time:
15 DB push presses (35/50 lb)
50-ft DB front rack walking lunges
50 double-unders
– Use two DBs.
3 rounds for time:
15 DB push presses (20/35 lb)
50-ft DB front rack walking lunges
30 double-unders
– Use two DBs.
3 rounds for time:
15 DB push presses (10/15 lb)
50-ft DB front rack walking lunges
50 single-unders
– Use two DBs.
10 rounds for time:
3 bar muscle-ups
5 shuttle runs
– 1 shuttle run is 25 ft down/25 ft back.
10 rounds for time:
1 bar muscle-up
5 shuttle runs
– 1 shuttle run is 25 ft down/25 ft back.
10 rounds for time:
5 ring rows
3 shuttle runs
– 1 shuttle run is 25 ft down/25 ft back.
Post-workout
Accumulate:
30 strict chin-ups
As many reps as possible in 20 minutes with a partner:
10 sumo deadlift high pulls (55/75 lb)
10 wall-ball shots (14/20 lb) (10/11 ft)
– Each partner completes a full round before switching. One partner works at a time.
Same as Rx’d
As many reps as possible in 20 minutes with a partner:
7 sumo deadlift high pulls (35/45 lb)
7 wall-ball shots (8/10 lb) (9/10 ft)
– Each partner completes a full round before switching. One partner works at a time.
AMRAP 20:
300-meter row
10 deadlift (125/185 lb)
50 double-unders
AMRAP 20:
300-meter row
10 deadlift (95/135 lb)
50 single-unders
AMRAP 20:
30 strokes on the rower
10 deadlift (55/75 lb)
50 single-unders or jumping jacks
*The load is a suggested starting point. If you are completing all the tests in the Foundations division, you are free to decrease or increase the load as your skill level allows.
For load:
Shoulder press
2-2-2-2-2-2-2-2-2-2
– Perform a new set every 2:00.
Same as Rx’d
Same as Rx’d
3 rounds for time:
400-m run
21 knees-to-elbows
12 double-DB hang squat cleans (35/50 lb)
3 rounds for time:
400-m run
21 knees-to-armpits
12 double-DB hang squat cleans (20/35 lb)
3 rounds for time:
200-m run
12 hanging knee raises
12 double-DB hang squat cleans (10/15 lb)
Post-workout
Accumulate:
50 alternating DB renegade rows
– Use workout load.
Every 4:00 for 5 rounds:
400/500-m row
– Rest the remaining time in the interval.
– Score is slowest interval.
Every 4:00 for 5 rounds:
300/400-m row
– Rest the remaining time in the interval.
– Score is slowest interval.
Every 4:00 for 5 rounds:
200/250-m row
– Rest the remaining time in the interval.
– Score is slowest interval.
Pre-workout
EMOM 8:
2 deadlifts
– Build to a heavy set of 2 reps.
For time:
45 deadlifts (155/225 lb)
45 handstand push-ups
For time:
45 deadlifts (105/155 lb)
45 pike push-ups
For time:
45 deadlifts (55/75 lb)
45 double-DB push presses (10/15 lb)
For time:
21 dumbbell snatches, arm 1 (35/50 lb)
21 lateral burpees over the dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over the dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over the dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over the dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over the dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over the dumbbell
*Time CAP: 15:00
For time:
21 dumbbell snatches, arm 1 (20/35 lb)
21 lateral burpees over the dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over the dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over the dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over the dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over the dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over the dumbbell
*Time CAP: 15:00
For time:
21 dumbbell snatches, arm 1 (15/25 lb)
21 lateral burpees over the dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over the dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over the dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over the dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over the dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over the dumbbell
*Time CAP: 15:00
*The load is a suggested starting point. If you are completing all the workouts in the Foundations division, you are free to decrease or increase the load as your skill level allows.
Complete as many reps as possible in 8 minutes of:
5 shuttle runs
10 double-DB push jerks (35/50 lb)
20 box step-ups (20/24 in)
– 1 shuttle run = 25 ft down/25 ft back
Complete as many reps as possible in 8 minutes of:
5 shuttle runs
10 double-DB push jerks (20/35 lb)
20 box step-ups (20/24 in)
– 1 shuttle run = 25 ft down/25 ft back
Complete as many reps as possible in 8 minutes of:
5 shuttle runs
10 double-DB push presses (10/15 lb)
20 box step-ups (12/20 in)
– 1 shuttle run = 25 ft down/25 ft back
Post-workout
4 sets:
:20 plank hold
:10 rest
:20 flutter kicks
:10 rest
Every 2 minutes for 10 rounds:
1 clean and jerk
Same as Rx’d
Every 2 minutes for 10 rounds:
2 clean and jerks
3 rounds for time:
4 rope climbs
12 GHD sit-ups
16 single-leg squats
3 rounds for time:
2 rope climbs
12 GHD sit-ups to parallel
16 single-leg squats to a target (16 in)
3 rounds for time:
4 pull-to-stands
12 sit-ups
16 alternating reverse lunges
Post-workout
Accumulate:
50 GHD hip extensions
4 x 2-minute rounds for reps of:
12-cal row
24 double-unders
Max-reps wall-ball shots (14/20 lb) (9/10 ft)
– Rest 2 minutes between rounds.
4 x 2-minute rounds for reps of:
12-cal row
24 double-unders
Max-reps wall-ball shots (10/14 lb) (9/10 ft)
– Rest 2 minutes between rounds.
4 x 2-minute rounds for reps of:
9-cal row
24 single-unders
Max-reps wall-ball shots (6/10 lb) (9/10 ft)
– Rest 2 minutes between rounds.
For time:
4-8-12-16-20-24
Alternating DB hang power cleans (35/50 lb)
2-4-6-8-10-12
Burpees over the DB
For time:
4-8-12-16-20-24
Alternating DB hang power cleans (25/35 lb)
2-4-6-8-10-12
Burpees over the DB
For time:
2-4-6-8-10-12
Alternating DB hang power cleans (15/20 lb)
Burpees over the DB
Post-workout:
On a 10:00 clock:
Handstand walk practice
For load:
5-5-3-3-1-1-1
Snatch
Same as Rx’d
For load:
3-3-3-3-3-3-3
Snatch
Post-workout:
5 sets:
3 snatch pulls
– At or slightly above max snatch weight
AMRAP 10:
4 handstand push-ups
8 knees-to-elbows
12 single-leg squats
AMRAP 10:
2 handstand push-ups
6 knees-to-elbows
8 single-leg squats
AMRAP 10:
4 pike push-ups
8 lying leg raises
12 alternating lunges
Every 2:00 for 4 rounds:
6 box jumps (24/30 in)
12 push-ups
Max-calorie row
– Rest 2:00 between rounds.
– Score is total calories rowed.
Every 2:00 for 4 rounds:
6 box jumps (20/24 in)
12 push-ups
Max-calorie row
– Rest 2:00 between rounds.
– Score is total calories rowed.
Every 2:00 for 4 rounds:
6 box jumps (12 in)
9 knee push-ups
Max-calorie row
– Rest 2:00 between rounds.
– Score is total calories rowed.
Pre-workout:
On a 10:00 clock:
Build to a heavy 3-rep push press
5 rounds for time:
50 double-unders
10 thrusters (95/135 lb)
5 rounds for time:
30 double-unders
10 thrusters (85/115 lb)
5 rounds for time:
50 single-unders
10 thrusters (35/45 lb)
8 rounds for time with a partner:
40 double-unders
20 GHD sit-ups
– Partners alternate complete rounds.
8 rounds for time with a partner:
30 double-unders
15 GHD sit-ups to parallel
– Partners alternate complete rounds.
6 rounds for time with a partner:
30 single-unders
15 sit-ups
– Partners alternate complete rounds.
Post-workout
Accumulate:
50 GHD hip extensions