Warm-Up

A) 2 Rounds:

10m High Knees
10m Butt Kickers
10m Bear Crawl
200m Jog

B) 2 Rounds:

10 Ring Rows
20 Double-Unders
30m Farmers Carry

Strength

Superset A and B then rest 3 minutes:

A.
Strict Handstand Push-Ups
4 sets x 4 reps

B.
Kipping Unbroken Pull-Ups
8 sets x 8 reps

Strength Tip

You will be supersetting the movements. 4 repetitions of strict handstand push-ups. If the repetitions assigned are too much, scale to a rep range that you can complete in 2 sets, or perform a scaled version of the movement. For the pull-ups, you want to stick with a rep range that you can complete in unbroken sets, if pull-ups are your jam, scale to chest-to-bar, or scale even further to Bar muscle-ups for unbroken sets.

Workout

Capacity

For Time:

10-8-6-4-2
Ring Dips

Alternate With:

20-16-12-8-4
Dumbbell Snatches. 50#/35#

200m Run After Every Round

Workout Tip

Run: you should complete each 200M run in 1 minutes or less, scale the distance as needed.
Dips: you should work on completing all repetitions in “60 or less each round. unbroken each round.
Dumbbell Snatches: alternate every repetition.

Warm-Up

A) 2 Rounds:

10m High Knees
10m Butt Kickers
10m Bear Crawl
200m Jog

B) 2 Rounds:

10 Ring Rows
20 Double-Unders
30m Farmers Carry

Strength

Superset A and B then rest 3 minutes:

A.
Strict Handstand Push-Ups
4 sets x 4 reps

B.
Kipping Unbroken Pull-Ups
8 sets x 8 reps

Strength Tip

You will be supersetting the movements. 4 repetitions of strict handstand push-ups. If the repetitions assigned are too much, scale to a rep range that you can complete in 2 sets, or perform a scaled version of the movement. For the pull-ups, you want to stick with a rep range that you can complete in unbroken sets, if pull-ups are your jam, scale to chest-to-bar, or scale even further to Bar muscle-ups for unbroken sets.

Workout

Capacity

For Time:

10-8-6-4-2
Ring Dips

Alternate With:

20-16-12-8-4
Dumbbell Snatches. 50#/35#

200m Run After Every Round

Workout Tip

Run: you should complete each 200M run in 1 minutes or less, scale the distance as needed.
Dips: you should work on completing all repetitions in “60 or less each round. unbroken each round.
Dumbbell Snatches: alternate every repetition.

Warm-Up

A) 3 Rounds:

150m Row
10 Step-Ups, on a high box
15 Ring Rows

B) 2 Rounds:

10 Push Press, with dumbbells
10 Dumbbell Snatches
200m Run

Strength

Superset A and B then rest 3 minutes:

A. Strict Handstand Push-Ups
4 sets x 4 reps

B. Kipping Unbroken Pull-Ups
4 sets x 8 reps

Strength Tip

You will be supersetting the movements. 4 repetitions of strict handstand push-ups. If the repetitions assigned are too much, scale to a rep range that you can complete in 2 sets, or perform a scaled version of the movement. For the pull-ups, you want to stick with a rep range that you can complete in unbroken sets, if pull-ups are your jam, scale to chest-to-bar, or scale even further to Bar muscle-ups for unbroken sets.

Workout

Capacity

3 Rounds, 4 min each:

400m Run

Then:

AMRAP
8 Kettlebell Swings, 53#/35#
4 High Box Jumps, 30″/24
2 Minute Rest

Workout Tip

Run: you should complete each 400M run in 2 minutes or less, scale the distance as needed.
Kettlebell Swings: you should work on completing all repetitions unbroken each round.
Box Jump: take your time with each rep, no-hit shins.

Warm-Up

A) 3 Rounds:

150m Row
10 Step-Ups, on a high box
15 Ring Rows

B) 2 Rounds:

10 Push Press, with dumbbells
10 Dumbbell Snatches
200m Run

Strength

Superset A and B then rest 3 minutes:

A. Strict Handstand Push-Ups
4 sets x 4 reps

B. Kipping Unbroken Pull-Ups
4 sets x 8 reps

Strength Tip

You will be supersetting the movements. 4 repetitions of strict handstand push-ups. If the repetitions assigned are too much, scale to a rep range that you can complete in 2 sets, or perform a scaled version of the movement. For the pull-ups, you want to stick with a rep range that you can complete in unbroken sets, if pull-ups are your jam, scale to chest-to-bar, or scale even further to Bar muscle-ups for unbroken sets.

Workout

Capacity

3 Rounds, 4 min each:

400m Run

Then:

AMRAP
8 Kettlebell Swings, 53#/35#
4 High Box Jumps, 30″/24
2 Minute Rest

Workout Tip

Run: you should complete each 400M run in 2 minutes or less, scale the distance as needed.
Kettlebell Swings: you should work on completing all repetitions unbroken each round.
Box Jump: take your time with each rep, no-hit shins.

Warm-Up

A) 10-10-10-10:

V-Ups
Air Squat

5-5-5-5:

Strict Chin-Up
Ring Push-Ups

B) 3 Rounds in order:

20 seconds on/10 seconds off:

Hang Power Snatch, with an empty bar
Step Ups, 24” Box
Single-Unders

1 Round = all 3 movements completed including rest

Workout

Capacity:

00:00- 10:00
4 Rounds:

4/2 Muscle-Ups
8 Toes-to-Bar
12 Wall Balls, 20/14

10:00-20:00
1 Round:

150 Double-Unders
30 Dumbbell Snatches, 50/35#
30 Calorie Row

20:00- 30:00
2 Rounds:

200m Run
15 Box Jumps, 24/20
15 Deadlifts*

CX – 225#/155#
RX – 185#/135#

Workout Tip

Muscle-Up: you should be able to complete each round in no more than 60 seconds. Scale repetitions accordingly. Scale movement to 3 strict dips and 3 strict pull-ups.

Toes-to-Bar: you should be able to complete each round in no more than 30 seconds. Scale repetitions accordingly.

Wall Balls: you should complete the wall balls station unbroken.

Double-Under: you should be able to complete all 150 reps in no more than three minutes total. Scale repetitions accordingly.

Dumbbell Snatch: you should be able to complete these unbroken.

Deadlift: you should complete the station in 3 sets. This station should not take more than 75 seconds.

Warm-Up

A) 10-10-10-10:

V-Ups
Air Squat

5-5-5-5:

Strict Chin-Up
Ring Push-Ups

B) 3 Rounds in order:

20 seconds on/10 seconds off:

Hang Power Snatch, with an empty bar
Step Ups, 24” Box
Single-Unders

1 Round = all 3 movements completed including rest

Workout

Capacity:

00:00- 10:00
4 Rounds:

4/2 Muscle-Ups
8 Toes-to-Bar
12 Wall Balls, 20/14

10:00-20:00
1 Round:

150 Double-Unders
30 Dumbbell Snatches, 50/35#
30 Calorie Row

20:00- 30:00
2 Rounds:

200m Run
15 Box Jumps, 24/20
15 Deadlifts*

CX – 225#/155#
RX – 185#/135#

Workout Tip

Muscle-Up: you should be able to complete each round in no more than 60 seconds. Scale repetitions accordingly. Scale movement to 3 strict dips and 3 strict pull-ups.

Toes-to-Bar: you should be able to complete each round in no more than 30 seconds. Scale repetitions accordingly.

Wall Balls: you should complete the wall balls station unbroken.

Double-Under: you should be able to complete all 150 reps in no more than three minutes total. Scale repetitions accordingly.

Dumbbell Snatch: you should be able to complete these unbroken.

Deadlift: you should complete the station in 3 sets. This station should not take more than 75 seconds.

Warm-Up

A) 3 Rounds:

100m Row
100m Run
50 Single-Unders

B) 2 Rounds:

5 Strict Pull-Ups
10 Lunges
15 Sit-Ups

Strength

Paused Deadlift

5 sets x 5 reps

Strength Tip

Build over the first four sets. The fourth set should be tough but submaximal, leaving two good reps in the tank. The fifth set is 10% lighter than the fourth. The pause is a full three count one inch off the ground. Athletes should maintain tension throughout the complete range of motion.

Workout

With a partner alternate rounds:

On a 3-min clock:

20 Calorie Assault Bike or Row
10 Chest-to-Bar Pull-Ups
Max Dumbbell Snatch, 50#/35#

Repeat for a total of 6 rounds, 3 rounds each athlete. If no partner is around, rest 3:00 between rounds.

Workout Tip

Bike/Row: athletes should not take more than 2 Minutes on the machine of choice.

Pull-Ups: athletes should complete all 10 pull-ups in 2 sets or less.

Max Dumbbell Snatch: athletes should choose a weight that they can move in the remaining time left in the 3 minutes.

Warm-Up

A) 3 Rounds:

100m Row
100m Run
50 Single-Unders

B) 2 Rounds:

5 Strict Pull-Ups
10 Lunges
15 Sit-Ups

Strength

Paused Deadlift

5 sets x 5 reps

Strength Tip

Build over the first four sets. The fourth set should be tough but submaximal, leaving two good reps in the tank. The fifth set is 10% lighter than the fourth. The pause is a full three count one inch off the ground. Athletes should maintain tension throughout the complete range of motion.

Workout

With a partner alternate rounds:

On a 3-min clock:

20 Calorie Assault Bike or Row
10 Chest-to-Bar Pull-Ups
Max Dumbbell Snatch, 50#/35#

Repeat for a total of 6 rounds, 3 rounds each athlete. If no partner is around, rest 3:00 between rounds.

Workout Tip

Bike/Row: athletes should not take more than 2 Minutes on the machine of choice.

Pull-Ups: athletes should complete all 10 pull-ups in 2 sets or less.

Max Dumbbell Snatch: athletes should choose a weight that they can move in the remaining time left in the 3 minutes.

Warm-Up

A) 3 Rounds:

10m Butt Kicker
10m High Knee
10m Broad Jump
200m Row

B)60-40-20:

Single Unders

6-4-2:

Burpee Box Jumps, 24”/20”

Strength

Deadlift
1 set x 8 reps

Objective: this is a deload for the lift. Athletes will build to one heavy set of 8 repetitions with no back off sets. Athletes will pause for a one count one inch off the ground before performing the next repetition.

Strength Tip

Feet are in the athletic position, hip-width apart. Load your hamstrings before you engage the pull. Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body.

Workout

Capacity

With Partner:

Partner A: Row 750m

Partner B: AMRAP:
10 Dumbbell Snatch
10 Hand-Release Push-Ups

Switch partners, then repeat at 500m and 250m

AX: 35#/25#
RX: 50#/35#
RX+: 70#/50#.

Workout Tip

AX – For masters athletes or novice athletes that want to move and have fun.

RX – Most athletes that have training experience and want a little push!

RX+: Competitive athletes that want a little more dose of the good stuff.

Dumbbell Snatch: athletes should be able to complete all 10 repetitions in 60 seconds or less. Scale load as needed.

Hand-Release Push-Ups: athletes should complete all 10 repetitions in 60 seconds or less, scale repetitions as needed.

Warm-Up

A) 3 Rounds:

10m Butt Kicker
10m High Knee
10m Broad Jump
200m Row

B)60-40-20:

Single Unders

6-4-2:

Burpee Box Jumps, 24”/20”

Strength

Deadlift
1 set x 8 reps

Objective: this is a deload for the lift. Athletes will build to one heavy set of 8 repetitions with no back off sets. Athletes will pause for a one count one inch off the ground before performing the next repetition.

Strength Tip

Feet are in the athletic position, hip-width apart. Load your hamstrings before you engage the pull. Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body.

Workout

Capacity

With Partner:

Partner A: Row 750m

Partner B: AMRAP:
10 Dumbbell Snatch
10 Hand-Release Push-Ups

Switch partners, then repeat at 500m and 250m

AX: 35#/25#
RX: 50#/35#
RX+: 70#/50#.

Workout Tip

AX – For masters athletes or novice athletes that want to move and have fun.

RX – Most athletes that have training experience and want a little push!

RX+: Competitive athletes that want a little more dose of the good stuff.

Dumbbell Snatch: athletes should be able to complete all 10 repetitions in 60 seconds or less. Scale load as needed.

Hand-Release Push-Ups: athletes should complete all 10 repetitions in 60 seconds or less, scale repetitions as needed.

Warm-Up

A) 1 Round:

400m Row
10 Wall Balls (Light)
300m Row
10 Wall Balls
200m Row
10 Wall Balls
100m Row
10 Wall Balls

B) 30-20-10:

Double-Unders
Sit-Ups

Strength

Back Squat

3 sets x 8 reps
2 sets x 8 reps

Objective: build in repetitions of 8 until a challenging 8 rep is attained. Complete 2 sets at one weight.

Strength Tip

Keep your midsection tight and send your butt slightly back and down. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Weight should be in the middle of your foot as you reach the bottom – and as you come up from the bottom of the squat.

Workout

For Time:

60 Calorie Row
40 Dumbbell Snatches
20 Toes-to-Bar

AX: 35#/25#
RX: 50#/35#
RX+: 70#/50#.

Workout Tip

AX – for masters athletes or novice athletes that want to move and have fun.

RX – most athletes that have training experience and want a little push!

RX+ – competitive athletes that want a little more dose of the good stuff.

Row: athletes should not take more than 6 Minutes on this station (10 calories per minute).

Dumbbell Snatch: alternate every 4 repetitions. Choose the appropriate load to complete 4 repetitions unbroken before switching hands.

Toes to Bar: athletes may scale to knee raises if needed.

Warm-Up

A) 1 Round:

400m Row
10 Wall Balls (Light)
300m Row
10 Wall Balls
200m Row
10 Wall Balls
100m Row
10 Wall Balls

B) 30-20-10:

Double-Unders
Sit-Ups

Strength

Back Squat

3 sets x 8 reps
2 sets x 8 reps

Objective: build in repetitions of 8 until a challenging 8 rep is attained. Complete 2 sets at one weight.

Strength Tip

Keep your midsection tight and send your butt slightly back and down. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Weight should be in the middle of your foot as you reach the bottom – and as you come up from the bottom of the squat.

Workout

For Time:

60 Calorie Row
40 Dumbbell Snatches
20 Toes-to-Bar

AX: 35#/25#
RX: 50#/35#
RX+: 70#/50#.

Workout Tip

AX – for masters athletes or novice athletes that want to move and have fun.

RX – most athletes that have training experience and want a little push!

RX+ – competitive athletes that want a little more dose of the good stuff.

Row: athletes should not take more than 6 Minutes on this station (10 calories per minute).

Dumbbell Snatch: alternate every 4 repetitions. Choose the appropriate load to complete 4 repetitions unbroken before switching hands.

Toes to Bar: athletes may scale to knee raises if needed.