Buy in: 5 Rope Climbs
-then-
20 burpees
50 sit-ups
20 left-arm DB snatches
20 right-arm DB snatches
1250/1000 AAB or 400m Run
50 single-arm overhead DB lunges
1250/1000 AAB or 400m Run
20 left-arm DB snatches
20 right-arm DB snatches
50 sit-ups
20 burpees
Cash out: 5 Rope Climbs
– Use one dumbbell
RX – 50/35lbs
INT – 35/25lbs
BEG – 25/15LBS
– Switch arms on the lunges as needed
JUMP-ROPE PREP | 4:00
1 round:
:20 single-unders
:20 single-unders jog in place
:20 single-unders jump front to back
:20 single-unders jump side-to-side
:20 single-unders jumping lunges
:20 single-unders left leg
:20 single-unders right leg
– Rest :10 between movements.
RACK POSITION | 6:00
1 set:
:20 back rack elbow raise, right arm
:20 back rack elbow raise, left arm
:20 back rack alternating elbow raises
:20 back rack elbow raises, both elbows
10 back squats with elbows high in the back rack
Move bar to the front rack and attempt to get as many fingers on the bar as possible.
Lead athletes through the first set and then let them move through the last 3 on their own for a total of 12 reps.
2 sets:
2-inch front squat + pull elbows up before standing
4-inch front squat + pull elbows up before standing
6-inch front squat + pull elbows up before standing
LIFTING COMPLEX | 8:00
6 deadlifts Setup:
6 deadlifts to mid-thigh
6 deadlift and shrugs
6 hang muscle cleans
6 hang power cleans
6 front squats
3 sets:
3 deadlifts
3 hang power cleans
3 front squats
– Build to workout weight.
RX
For time:
9-7-5:
Deadlifts (125/185 lb)
Hang power cleans
Front squats
INTERMEDIATE
For time:
9-7-5:
Deadlifts (95/135 lb)
Hang power cleans
Front squats
BEGINNER
For time:
9-7-5:
Deadlifts (55/75 lb)
Hang power cleans
Front squats
Accumulate:
50 good mornings
– Rest as needed.
– Athlete chooses load.
1:00 foam roll quadriceps/leg
1:00 foam roll hamstrings/leg
2 sets:
200-meter run
10 alternating Spiderman stretches
10 alternating plank reach-throughs
10 alternating single-leg V-ups
10 bear crawl steps
10 scap pull-ups
WALL WALK | 6:00
:30 shoulder taps Rigid body position.
:30 shoulder taps in pike Legs straight and hips stacked close to shoulders.
:30 partial wall walks Arms press into the ground hard.
1:00 wall walks or inchworms
On a 10:00 clock:
Freestanding handstand practice
TOES-TO-BAR | 8:00
Setup
Kip swings
2 kip swings + 2 knees above hips
2 kip swings + 2 knees-to-armpits
2 kip swings + 2 knees-to-armpits + 1 toe-to-bar
Toes-to-bar
2 rounds:
3 toes-to-bars
2 wall walks
– Use workout variations.
– Practice quick transitions from one movement to the next.
RX
AMRAP 10:
3-6-9-12… etc.
Toes-to-bars
1-2-3-4… etc.
Wall walks
INTERMEDIATE
AMRAP 10:
2-4-6-8-10-12… etc.
Toes-to-bars
1-1-2-2-3-3.. etc.
Wall walks
BEGINNER
AMRAP 10:
3-6-9-12… etc.
Hanging knee raises
1-2-3-4… etc.
Inchworm + push-ups
1:00 banded shoulder stretch/arm
2 sets:
20 jumping jacks
10 wide stance good mornings
10 shoulder presses
5 box step-overs
5 box jump-overs
SUMO DEADLIFT HIGH PULL | 5:00
5 sumo deadlifts
5 sumo deadlift + shrugs
5 sumo deadlift high pulls
10 barbell sumo deadlift high pulls
PUSH PRESS | 5:00
3 dip and holds
5 dip-drives, fast
5 push presses
10 push presses
On a 10:00 clock:
– Build to a heavy set of 5 reps.
1 set:
5 sumo deadlift high pulls
5 push presses
5 box jump-overs
1 set:
10 sumo deadlift high pulls
– Rest :10.
10 push presses
– Rest :10.
10 box jump-overs
RX
7 rounds for time:
7 sumo deadlift high pulls (65/95 lb)
7 push presses
7 box jump-overs (24/30 in)
INTERMEDIATE
7 rounds for time:
7 sumo deadlift high pulls (55/75 lb)
7 push presses
7 box jump-overs (20/24 in)
BEGINNER
7 rounds for time:
5 sumo deadlift high pulls (35/45 lb)
5 push presses
5 box step-overs (20 in)
1:00 foam roll upper back
1:00 foam roll quadriceps
1:00 foam roll calves
25-ft down and back:
Shuttle run
High knees
Butt kicks
Broad jump
Spiderman stretch
High knees
Crab walk
1 set:
200-meter run
RX
4 rounds for time:
Run 800 m
– Rest 3:00 between rounds.
INTERMEDIATE
Same as Rx’d
BEGINNER
4 rounds for time:
Run 600 m
– Rest 3:00 between rounds.
Accumulate:
30 GHD back extensions
– Rest as needed.
2 sets:
:30 calf stretch/leg
:30 standing pike stretch
1 set:
:20 jumping jacks
5 inchworms
10 Samson stretch lunges
10 ring rows
1 set:
:20 jumping jacks
5 inchworms
10 alternating Cossack squats
10 challenging ring rows
– Walk the feet forward to increase the difficulty of the row.
AIR SQUAT | 5:00
3 sets:
:30 squat therapy
:30 rest
PUSH-UP | 3:00
1 set:
5 tempo push-ups (:02 down)
10 push-ups
PULL-UP | 6:00
3 kip swings + 3 kips
2 kip swings + 1 pull-up
2 kip swings + 1 pull-up + 2 kip swings
2 x 3 kipping pull-ups
1 round of Cindy
– Athletes perform a round at their intended scaling level.
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
1:00 couch stretch/leg
1:00 banded lat stretch/arm
1 set:
10 alternating step-ups
10 slow calf raises
1:00 single-under practice
1 set:
:20 Samson stretch/leg
:30 single-single-double
5 kettlebell windmills/arm
1 set:
:20 Cossack squat stretch/leg
1:00 double-under practice
5 kettlebell windmills/arm
TURKISH GET-UP | 8:00
2 Turkish get-up initiations
2 Turkish get-up initiations + hip heist
2 Turkish get-ups
4 sets:
6 alternating Turkish get-ups
– Rest 1:00 between sets.
– Use a single dumbbell.
1 set:
6 single-dumbbell alternating step-ups
10 double-unders
6 double-dumbbell alternating step-ups
1 set:
20 double-unders
12 unbroken alternating dumbbell step-ups
RX
For time:
80 DB box step-ups (20/24 in) (35/50 lb)
– Every minute on the minute, starting at :00, perform 20 double-unders.
INTERMEDIATE
For time:
80 DB box set-ups (20/24 in) (25/35 lb)
– Every minute on the minute, starting at :00, perform 10 double-unders.
BEGINNER
For time:
60 DB box set-ups (12/20 in) (10/15 lb)
– Every minute on the minute, starting at :00, perform 20 single-unders.
– Use two dumbbells.
1 set:
1:00 lacrosse ball foot/side
1:00 standing pike stretch
1 set:
2:00 slow run, bike, row, or ski
3 rounds:
10 PVC pass-throughs
10 PVC good mornings
10 PVC muscle cleans
10 PVC front squats
10 scap pull-ups
LOW BAR MUSCLE-UP DRILL | 8:00
Bar height
Grip width
Foot placement
Starting position
Execution
3 sets:
2-3 low bar muscle-up turnovers
– Rest while partner works.
BAR MUSCLE-UP | 6:00
5 kip swings
5 kipping pull-ups
2 x climbing pull-up drill
2 x 1-3 bar muscle-ups
HANG SQUAT CLEAN | 6:00
8 hang deadlift and shrugs (mid-thigh)
8 hang muscle cleans
8 front squats
8 hang squat cleans
3-4 sets:
3 hang squat cleans
– Rest 1:00 between sets.
1 set:
3 hang squat cleans
2 bar muscle-ups
– Use workout load and movement variation.
RX
6 rounds for time:
9 hang squat cleans (105/155 lb)
6 bar muscle-ups
INTERMEDIATE
6 rounds for time:
9 hang squat cleans (75/115 lb)
2 bar muscle-ups
– Bar muscle-ups can be singles.
BEGINNER
6 rounds for time:
9 hang power cleans (55/75 lb)
6 jumping chest-to-bar pull-ups
1:00 couch stretch/side
1:00 straddle stretch/side