All sets at 70-75%
For time:
800 Meter Run
100 Air Squats
75 Kettlebell Swings (53/35)
50 Single Arm Front Rack KB Lunges
75 Kettlebell Swings
100 Air Squats
Switch arms as needed on the KB lunges
Use the heaviest weight you can for each set
8-10-12 Rep Rounds of:
Assault Bike (Calories)
Dumbell Push Press 50/35
GHD Sit Ups
Rest 3 Minutes Then:
12-10-8 Rep Rounds of:
Assault Bike (Calories)
Dumbell Push Press 50/35
GHD Sit Ups
All sets at 70% 1RM
3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″
For Time:
15 Muscle Ups
15 Devil Presses (50/35)
30 Toes To Bar
30 DB Box Step Overs (50/35)
30 Toes To Bar
15 Devil Presses (50/35)
15 Muscle Ups
Long chipper so most will obviously need to scale it. Scale for muscle ups is Pull Ups and Dips (ring or bench). Use your Open dumbell weight given your age group/division.
Rest 2-3 minutes between sets
For time:
21-15-9 Rep Rounds of:
Row, Bike, or Ski for Calories
Wall Ball 20/14
75 Push Ups For Time
25 Double Unders each time you break.
A break is any time a body part other than your hands or toes rests on the ground. No piking allowed, body must remain rigid.
*Set 1 = 2 reps @ 70%
*Set 2 = 2 reps @ 75%
*Sets 3-4 = 2 reps @ 80%
*Sets 5-6 = 1 rep @ 85%
In teams of 4 with a Congo Line start complete 3 rounds of:
1 Minute of Rowing (Cal)
1 Minute of C&J (135/95)
1 Minute of Burpee Pull Ups
1 Minute of Rest
Burpee pull ups should be to a bar 6″ above your reach
400 meter farmers carry 53/35
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5 – 2 reps @ 85%
5 Rounds for time of:
10 Thrusters 95/65
30 Double Unders
At the 10 Minute Mark complete 15 Muscle Ups
20 Minute Time Cap
Three sets of:
5 Strict Chest-to-Bar Pull-Ups
100-Foot Plate Pinch Walk 35/25
15 Ring Dips
100-Foot D-Ball or Sand Bag Carry (HEAVY)
Rest 2 minutes
Suggested loads:
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 1 rep @ 90-95%
*Sets 5-8 – Find new 1-RM
Rest 2-3 minutes
4 Rounds for time of:
20/15 Calorie Assault Bike
Cleans (see below)
Rest 2 Minutes
*Rd 1 – 9 Cleans (185/125 lbs)
*Rd 2 – 12 Cleans (145/95 lbs)
*Rd 3 – 15 Cleans (95/65 lbs)
*Rd 4 – 18 Cleans (75/55 lbs)
Cleans can be power or squat.
Scale so that 1st round is no more than 75% of your 1RM
3 Sets of:
15 GHD Sit Ups
15 GHD Back Extensions
5 Rope Climbs (or 3 Legless Rope Climbs)
Build to a 3 rep max
EMOM 30 Minutes:
Minute 1: 8 Burpee Box Jump Overs 24/20
Minute 2: 10 Wall Ball 20/14 + 10 Push Ups
Minute 3: 12/8 Cal Assault Bike
3 Sets of:
25 KB Russian Twist
Rest 30 Seconds
1 Minute Weighted Wall Sit
Rest 1 Minute
E2MOM 8 Minutes
Build to a 3 rep max
For time, partition as you’d like:
2,000 Meter Row
60 Toes-to-Bar
30 Power Cleans (135/95 lbs)
Time cap 20 minutes
Three sets of:
Seated Barbell Good Mornings x 6-8 reps
Rest 60 seconds
Feet Elevated Hip Bridges x 12-15 reps
Rest 60 seconds