e.
100 SHUTTLE RUNS
90 AIR SQUATS
80 ALT DB SNATCH (35/20)
70 REAR STEP LUNGES
60 RUSSIAN KBS (32/24)
50 SIT-UPS
40 PUSHUPS
30 PULLUPS
20 T2B
10 HSPU
– 1 shuttle run is 25 ft out and 25 ft back
e.
BUY-IN: 25 SHUTTLE RUNS
90 AIR SQUATS
80 ALT DB SNATCH (35/20)
70 REAR STEP LUNGES
60 RUSSIAN KBS (24/16)
50 SIT-UPS
40 PUSHUPS
30 PULLUPS
20 T2B
10 HSPU
CASH-OUT: 25 SHUTTLE RUNS
– 1 shuttle run is 25 ft out and 25 ft back
1 set:
:30 calories on any machine
:30 unweighted good mornings
:30 shuttle run
:30 alternating plank shoulder taps
– Complete all movements at a slow pace.
1 set:
:30 calories on any machine
:30 up-downs
:30 shuttle run
:30 alternating plank hip taps
– Complete all movements at a moderate pace.
1 set:
:30 calories on any machine
:30 burpees
:30 shuttle run
:30 alternating pike shoulder taps
– Complete all movements at a fast pace.
Hand-release push-up | 3:00
5 hand-release push-ups from the knees
3 hand-release tempo push-ups
5 hand-release push-ups
Dumbbell snatch | 8:00
5 dumbbell deadlifts/arm
5 alternating dumbbell deadlift + shrugs/arm
5 dumbbell muscle snatches/arm
10 alternating dumbbell power snatches
1 set:
:20 shuttle runs
– Rest :10.
:20 alternating dumbbell snatches
– Rest :10.
:20 hand-release push-ups
– Rest :10.
:20 calories on any machine
– Rest :10.
rx
4 rounds for reps:
1:00 shuttle runs
1:00 alternating DB snatches (35/50 lb)
1:00 hand-release push-ups
1:00 calories on any machine
1:00 rest
intermediate
4 rounds for reps:
1:00 shuttle runs
1:00 alternating DB snatches (20/35 lb)
1:00 hand-release push-ups
1:00 calories on any machine
1:00 rest
beginner
4 rounds for reps:
1:00 shuttle runs
1:00 alternating DB snatches (10/15 lb)
1:00 push-ups from the knees
1:00 calories on any machine
1:00 rest
– 1 shuttle run is 25 ft out and 25 ft bac
2:00 reach, roll, and lift
3 sets:
15 jumping jacks
10 sit-ups, tuck-ups, or V-ups
5 wide stance inchworm + push-ups
KNEES-TO-ELBOWS | 5:00
Setup
5 kip swings
2 kip swings + 2 hanging knee raises
2 kip swings + 1-3 knees-to-armpits
3-5 knees-to-elbows
DEADLIFT | 5:00
:20 setup hold
5 deadlifts
5 deadlifts
5 deadlifts
SUMO DEADLIFT HIGH PULL | 5:00
5 sumo deadlifts
5 deadlift-shrugs
5 sumo deadlift high pulls
10 sumo deadlift high pulls
Every 2:00 for 5 sets:
3 sumo deadlifts
2 sumo deadlift + shrugs
1 sumo deadlift high pull
– Build in load if the technique is sound.
1 set:
5 knees-to-elbows
10 deadlifts
5 knees-to-elbows
10 sumo deadlift high pulls
– Use workout loads and variations.
RX
For time:
50 deadlifts (65/95 lb)
50 sumo deadlift high pulls
– Every minute including the start, complete 7 knees-to-elbows.
INTERMEDIATE
For time:
50 deadlifts (55/75 lb)
50 sumo deadlift high pulls
– Every minute including the start, complete 7 knees-to-armpits.
BEGINNER
For time:
30 deadlifts (35/45 lb)
30 sumo deadlift high pulls
– Every minute including the start, complete 5 hanging knee raises.
3 sets:
:30 standing straddle stretch
:30 alternating scorpion stretch
On a 7:00 clock:
10 plate ground-to-overheads
10 hollow rocks
10 alternating Samson stretch lunges
:20 bottom-of-squat hold
Air squat | 5:00
5 air squats
5 air squats
5 air squats
5 air squats
5 air squats
5 air squats
Shoulder press | 5:00
5 presses
5 presses
5 presses
5 presses
5 shoulder presses
4 shoulder presses
3 shoulder presses
– Rest 1:00-1:30 between sets.
– Build to your starting weight.
intermediate
Every 4:00 for 5 sets:
25 air squats
4 shoulder presses
beginner
Every 4:00 for 5 sets:
10 air squats
4 shoulder presses)
1:00 foam roll quadriceps/leg
1:00 foam roll lats/arm
2 sets:
10 Samson stretch lunges
10 PVC overhead squat (weight in heels)
10 strict sit-ups (minimal arm movement)
10 good mornings (neutral spine)
10 strict pull-ups (full range of motion)
10 strict ring dips (full range of motion)
Rowing | 8:00
Progression Focus
2 x :30 row Chest and torso upright.
2 x :30 row Hold the end of the stroke for :01.
2 x :30 row Return the arms before the knees bend.
2 x :30 row Speed up the cadence and extend the arms before the knees bend.
Pace check | 4:00
2 rounds:
200-meter row, holding a pace of 1:45-2:30/500 meters
– Rest 1:00 between rounds.
rx
For time:
3,000-m row
intermediate
For time:
2,000-m row
beginner
AMRAP 12:
Max meters on the rower
2 sets:
1:00 plank hold
50 Russian twists
Accumulate:
2 sets:
:30 Samson stretch/side
:30 elevated pigeon stretch/side
1 set:
1:00 mountain climbers (slow)
10 leg swings/leg
10 lateral leg swings/leg
5 left-arm single-kettlebell shoulder press
5 left-arm single-kettlebell windmills
5 right-arm single-kettlebell shoulder press
5 right-arm single-kettlebell windmills
1 set:
1:00 mountain climbers (fast)
10 leg swings/leg
10 lateral leg swings/leg
5 left-arm single-kettlebell shoulder press
5 left-arm single-kettlebell windmills
5 right-arm single-kettlebell shoulder press
5 right-arm single-kettlebell windmills
Double-kettlebell front-rack carry | 3:00
1 set:
50-meter double-kettlebell front-rack carry
– Use a light pair of kettlebells.
1 set:
50-meter double-kettlebell front-rack carry
– Use workout weight kettlebells.
Burpee to target | 4:00
3 burpees
3 burpees to a target (6 in)
3 burpees to a target (12 in)
1 set:
50-meter double-kettlebell front-rack carry
8 burpees to target (12 in)
– Use workout variations.
– If sharing equipment, partners each start on a different movement.
rx
AMRAP 15:
Double-KB front-rack carry (50 m) (16/24 kg)
10 burpees to target (12 in)
intermediate
AMRAP 15:
Double-KB front-rack carry (50 m) (12/16 kg)
10 burpees to target (6 in)
beginner
AMRAP 15:
Single-KB goblet carry (50 m) (8/12 kg)
10 burpees
4 sets:
6 alternating Turkish get-ups
– Rest 1:00 between sets.
– Use a single kettlebell or dumbbell.
:30 figure-4 stretch/side
:30 seated pike stretch
2 sets:
100-meter run
10 alternating Cossack squats
10 ring rows
5 up-down + jump and reaches
Kipping pull-up | 4:00
3 kip swings + 3 big kips
3 paused kipping pull-ups
3 kipping pull-ups
3-5 kipping pull-ups
Squat clean | 5:00
:20 setup hold
5 muscle cleans
5 front squats
8 squat cleans
1 set:
3 squat cleans/person
– Rest :30-1:00.
5 squat cleans/person
– Use workout load.
RX
3 rounds for time with a partner:
30 squat cleans (65/95 lb)
30 pull-ups
800-meter run
INTERMEDIATE
3 rounds for time with a partner:
30 squat cleans (45/65 lb)
30 pull-ups
800-meter run
BEGINNER
3 rounds for time with a partner:
30 squat cleans (35/45 lb)
30 jumping pull-ups
600-meter run
2 sets:
1:00 foam roll calves
:30 cat-cow
:30 standing pike stretch
5 rounds for time:
40 Air Squats
10 Pull-ups
400-m run with a plate (45/25lbs)
30:00 time cap.