“The first step is clearly defining what it is you’re after, because without knowing that, you’ll never get it.”

RX

10 sets for load:
2 front squats
– Lift once every 3:00.

INTERMEDIATE

Same as Rx’d

BEGINNER

Same as Rx’d

“The more I want to get something done, the less I call it work.”

Fran

// Benchmark

RX

For time:
21-15-9
Thrusters (65/95 lb)
Pull-ups

INTERMEDIATE

For time:
15-12-9
Thrusters (65/95 lb)
Pull-ups

BEGINNER

For time:
15-12-9
Thrusters (35/45 lb)
Ring rows

Skill Work

Post-workout
Accumulate:
3:00 plank hold

“The things that scare you only make you better and stronger.”

RX

For time:
2,400-m run

then…
5 rounds:
15 push-ups
15 toes-to-bars

INTERMEDIATE

For time:
2,400-m run

then…
5 rounds:
10 push-ups
10 strict leg raises
– Maintain straight legs on the leg raises.

BEGINNER

For time:
1,600-m run

then…
5 rounds:
10 push-ups from the knees
10 strict hanging knee raises

Skill Work

Post-workout
3 sets:
Max unbroken pull-ups

“When I hear somebody sigh, ‘Life is hard,’ I am always tempted to ask, ‘Compared to what?'”

Heavy Day

RX

Every 1:30 for 12 sets:
3 back squats

INTERMEDIATE

Same as Rx’d

BEGINNER

Same as Rx’d

“You pray for the hungry. Then you feed them. That’s how prayer works.”

RX

EMOM 12:
Min. 1 | 2 rope climbs (15/15 ft)
Min. 2 | :30 bike, row, or ski

INTERMEDIATE

EMOM 12:
Min. 1 | 2 rope climb (12/12 ft)
Min. 2 | :30 bike, row, or ski

BEGINNER

EMOM 12:
Min. 1 | 2 pull-to-stands
Min. 2 | :30 bike, row, or ski

Skill Work

Post-workout benchmark
For calories:
1:00 bike

“Every action you take is a vote for the type of person you wish to become.”

RX

5 rounds for time of:
15/18-cal row
12 deadlifts (105/155 lb)
9 hang power cleans

INTERMEDIATE

5 rounds for time of:
12/15-cal row
9 deadlifts (75/115 lb)
6 hang power cleans

BEGINNER

5 rounds for time of:
10/12-cal row
8 deadlifts (35/45 lb)
6 hang power cleans

Skill Work

Post-workout
Accumulate:
2:00 weighted plank hold

“Bitterness is like a cancer that enters the soul.”

RX

3 rounds for reps of:
1:00 double-unders
1:00 push presses (55/75 lb)
1:00 air squats
– No rest between movements.

INTERMEDIATE

Same as Rx’d

BEGINNER

3 rounds for reps of:
1:00 single-unders
1:00 push presses (15/15 lb)
1:00 air squats
– No rest between movements.

Skill Work

Post-workout
Every 2:00 for 5 sets:
3 thrusters

“Your workout is an appointment between you and yourself. Don’t cancel.”

Open 25.3

RX

For time:
5 wall walks
50-cal. row
5 wall walks
25 deadlifts (155/225 lb)
5 wall walks
25 cleans (85/135 lb)
5 wall walks
25 snatches (65/95 lb)
5 wall walks
50-cal. row
Time cap: 20 minutes

INTERMEDIATE

For time:
5 scaled wall walks
50-cal. row
5 scaled wall walks
25 deadlifts (85/135 lb)
5 scaled wall walks
25 cleans (65/95 lb)
5 scaled wall walks
25 snatches (45/65 lb)
5 scaled wall walks
50-cal. row
Time cap: 20 minutes

BEGINNER

For time:
5 bear crawls
50 strokes on the rower
5 bear crawls
25 deadlifts (75/95 lb)
5 bear crawls
25 cleans (55/65 lb)
5 bear crawls
25 snatches (35/45 lb)
5 bear crawls
50 strokes on the rower
Time cap: 20 minutes

"When you give joy to other people, you get more joy in return"

Partner WOD

RX

4 rounds for time with a partner:
30 toes-to-bars
400-m run
– Share the toes-to-bars and run together.

INTERMEDIATE

4 rounds for time with a partner:
20 toes-to-bars
400-m run
– Share the toes-to-bar and run together.

BEGINNER

4 rounds for time with a partner:
10 hanging leg raises
200-m run
– Share the leg raises and run together.

Skill Work

Post-workout
On a 10:00 clock:
3 sets of max-distance handstand walk
OR
EMOM 10:
10-20 alternating shoulder taps in a handstand hold or plank hold

"No one is useless in this world who lightens the burdens of another"

RX

3 rounds for time:
30 Russian KB swings (35/53 lb)
15 handstand push-ups

INTERMEDIATE

3 rounds for time:
25 Russian KB swings (35/53 lb)
10 handstand push-ups

BEGINNER

3 rounds for time:
20 Russian KB swings (18/26 lb)
10 push-ups from the knees

Skill Work

Post-workout
Accumulate:
10 KB Turkish get-ups/arm

"You have within you, right now, everything you need to deal with whatever the world can throw at you" 

Skill Work

Pre-workout
3 sets:
5 front squats
– Build to workout load or slightly heavier.

RX

AMRAP 12:
5 chest-to-bar pull-ups
25 double-unders
5 front squats (125/185 lb)
25 double-unders

INTERMEDIATE

AMRAP 12:
5 pull-ups
25 double-unders
5 front squats (95/135 lb)
25 double-unders

BEGINNER

AMRAP 12:
5 banded strict pull-ups
25 single-unders
5 front squats (55/75 lb)
25 single-unders

"It is only when we take chances that our lives improve"

RX

On a 16:00 clock:

0:00-10:00:
Min 1: bike
Min 2: rest

10:00-16:00:
Build to a heavy 3-rep shoulder-to-overhead

INTERMEDIATE

Same as Rx’d

BEGINNER

On a 16:00 clock:

0:00-10:00:
Min 1: bike
Min 2: rest

10:00-16:00:
Shoulder-to-overhead
5-5-5-5-5

Skill Work

Post-workout
On a 5:00 clock:
Accumulate as much time as possible in an L-sit.

"Do what you can, with what you have, where you are"

—Theodore Roosevelt 

Open 25.2

//Benchmark

RX

For time:
21 pull-ups
42 double-unders
21 thrusters (65/95 lb)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (75/115 lb)
15 bar muscle-ups
30 double-unders
15 thrusters (85/135 lb)
Time cap: 12 minutes

INTERMEDIATE

For time:
21 jumping pull-ups
42 single-unders
21 thrusters (45/65 lb)
18 pull-ups
36 single-unders
18 thrusters (55/85 lb)
15 chest-to-bar pull-ups
30 single-unders
15 thrusters (65/105 lb)
Time cap: 12 minutes

BEGINNER

For time:
21 bent-over rows
42 jumps
21 thrusters (35/45 lb)
18 jumping pull-ups
36 jumps
18 thrusters
15 jumping chest-to-bar pull-ups
30 jumps
15 thrusters
Time cap: 12 minutes

"You are never too old to set another goal or to dream a new dream"

RX

For load:
EMOM 12:
3 power cleans
2 hang power cleans
1 push jerk
– Build in load.

INTERMEDIATE

For load:
EMOM 12:
3 power cleans
2 hang power cleans
1 push jerk
– Build in load.

BEGINNER

For load:
EMOM 12:
1 power clean
1 hang power clean
1 push jerk
– Build in load.

Skill Work

Post-workout
On an 8:00 clock:
Row, bike, or ski

"Learn as if you will live forever, live like you will die tomorrow"

RX

AMRAP 8:
8 box jumps (20/24 in)
1 rope climb (15/15 ft)

INTERMEDIATE

AMRAP 8:
8 box jumps (20/24 in)
1 rope climb (12/12 ft)

BEGINNER

AMRAP 8:
8 box jumps (12/12 in)
1 pull-to-stand

Skill Work

Post-workout
3 sets:
:30 V-ups
1:00 rest

"It is never too late to be what you might have been"

RX

For time:
21-18-15-12-9-6-3
Deadlifts (85/115 lb)
– Complete 2 wall walks after each set.

INTERMEDIATE

For time:
21-18-15-12-9-6-3
Deadlifts (65/95 lb)
– Complete 2 wall walks after each set.

BEGINNER

For time:
14-12-10-8-6-4-2
Deadlifts (55/75 lb)
– Complete 6 alternating plank hold shoulder taps after each set.

Skill Work

Post-workout
200-meter single-arm kettlebell front-rack carry
– Switch arms as needed.

"Just one small positive thought in the morning can change your whole day"

Skill Work

Pre-workout
5 sets:
1 squat snatch
2 overhead squats

Nancy

//Benchmark

RX

5 rounds for time:
400-m run
15 overhead squats (65/95 lb)

INTERMEDIATE

5 rounds for time:
400-m run
15 overhead squats (55/75 lb)

BEGINNER

5 rounds for time:
200-m run
10 overhead squats (35/45 lb)

"Instead of worrying about what you cannot control, shift your energy to what you can create" 

Open 25.1

//Benchmark

RX

AMRAP 15:
3 lateral burpees over the dumbbell
3 dumbbell hang clean-to-overheads (35/50 lb)
Walking lunges (30 ft)
– Walking lunge is 15 ft out and 15 ft back (4.57 m).
– After completing each round, add 3 reps to the burpees and hang clean-to-overheads.

INTERMEDIATE

AMRAP 15:
3 lateral burpees over the dumbbell
3 dumbbell hang clean-to-overheads (20/35 lb)
Walking lunge (30 ft)
– Walking lunge is 15 ft out and 15 ft back (4.57 m).
*After completing each round, add 3 reps to the burpees and hang clean-to-overhead.

BEGINNER

AMRAP 15:
3 burpees
3 dumbbell hang clean-to-overheads (10/20 lb)
Walking lunge (30 ft)
– Walking lunge is 15 ft out and 15 ft back (4.57 m).
– After completing each round, add 3 reps to the burpees and hang clean-to-overheads.
– 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.

“I’ve missed more than 9000 shots in my career. I’ve lost almost 300 games. 26 times I’ve been trusted to take the game winning shot and missed. I’ve failed over and over and over again in my life. And that is why I succeed.” Michael Jordan

RX

3 rounds for time:
800/1,000-m row
100 double-unders

INTERMEDIATE

3 rounds for time:
800/1,000-m row
50 double-unders

BEGINNER

3 rounds for time:
400/500-m row
50 single-unders

Skill Work

Post-workout
Accumulate:
30-50 GHD hip extensions

“I have learned over the years that when one’s mind is made up, this diminishes fear.”

Skill Work

Pre-workout
2 sets:
10 monster walk steps, forward
10 monster walk steps, backwards
10 banded sumo stance good mornings
10 banded pull-aparts

RX

For load:
Deadlift
10-8-8-4-4-4

INTERMEDIATE

For load:
Deadlift
10-8-8-4-4-4

BEGINNER

For load:
Deadlift
10-8-8-4-4-4