1,000 Box Step-Ups (20 in)
Wear a Ruck Pack (45/35 lb)
Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women.
A ruck is a weighted backpack to simulate the gear carried during a hiking expedition.
Score is the time it takes to complete all 1,000 repetitions.
To learn more about CHAD click here
1,000 Box Step-Ups (20 in)
Wear a Ruck Pack (45/35 lb)
Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women.
A ruck is a weighted backpack to simulate the gear carried during a hiking expedition.
Score is the time it takes to complete all 1,000 repetitions.
To learn more about CHAD click here
AMRAP 8:
30 jumping jacks
6 alternating Samson stretch lunges
10 PVC pass-throughs
30 mountain climbers
10 PVC good mornings
10 up-downs to a target
SNATCH | 10:00
Setup
6 deadlifts to mid-thigh
6 deadlift-shrugs
6 muscle snatches
6 overhead squats
6 hang squat snatches
6 snatches
SKILL WORK | 12:00
Every 2:00 for 5 sets:
3 snatches
Every 2:00 for 5 sets:
BAR-FACING BURPEE | 2:00
4 bar-facing burpees, step up
4 bar-facing burpees, jump up
5 ground-to-overheads
8 bar-facing burpees
5 ground-to-overheads
– Use workout variations.
RX
5 rounds for time:
8 ground-to-overheads (65/95 lb)
10 bar-facing burpees
INTERMEDIATE
5 rounds for time:
8 ground-to-overheads (55/75 lb)
10 bar-facing burpees
BEGINNER
5 rounds for time:
5 hang power snatches (35/45 lb)
8 bar-facing burpees
1:00 seated pike stretch
:40 seated straddle
:40 seated straddle (left)
:40 seated straddle (right)
AMRAP 8:
30 jumping jacks
6 alternating Samson stretch lunges
10 PVC pass-throughs
30 mountain climbers
10 PVC good mornings
10 up-downs to a target
SNATCH | 10:00
Setup
6 deadlifts to mid-thigh
6 deadlift-shrugs
6 muscle snatches
6 overhead squats
6 hang squat snatches
6 snatches
SKILL WORK | 12:00
Every 2:00 for 5 sets:
3 snatches
Every 2:00 for 5 sets:
BAR-FACING BURPEE | 2:00
4 bar-facing burpees, step up
4 bar-facing burpees, jump up
5 ground-to-overheads
8 bar-facing burpees
5 ground-to-overheads
– Use workout variations.
RX
5 rounds for time:
8 ground-to-overheads (65/95 lb)
10 bar-facing burpees
INTERMEDIATE
5 rounds for time:
8 ground-to-overheads (55/75 lb)
10 bar-facing burpees
BEGINNER
5 rounds for time:
5 hang power snatches (35/45 lb)
8 bar-facing burpees
1:00 seated pike stretch
:40 seated straddle
:40 seated straddle (left)
:40 seated straddle (right)
AMRAP 8:
30 jumping jacks
6 alternating Samson stretch lunges
10 PVC pass-throughs
30 mountain climbers
10 PVC good mornings
10 up-downs to a target
SNATCH | 10:00
Setup
6 deadlifts to mid-thigh
6 deadlift-shrugs
6 muscle snatches
6 overhead squats
6 hang squat snatches
6 snatches
SKILL WORK | 12:00
Every 2:00 for 5 sets:
3 snatches
Every 2:00 for 5 sets:
BAR-FACING BURPEE | 2:00
4 bar-facing burpees, step up
4 bar-facing burpees, jump up
5 ground-to-overheads
8 bar-facing burpees
5 ground-to-overheads
– Use workout variations.
RX
5 rounds for time:
8 ground-to-overheads (65/95 lb)
10 bar-facing burpees
INTERMEDIATE
5 rounds for time:
8 ground-to-overheads (55/75 lb)
10 bar-facing burpees
BEGINNER
5 rounds for time:
5 hang power snatches (35/45 lb)
8 bar-facing burpees
1:00 seated pike stretch
:40 seated straddle
:40 seated straddle (left)
:40 seated straddle (right)
1 set:
200-meter jog
10 ring rows
10 unweighted good mornings
10 alternating Spiderman stretches
1 set:
:30 jumping jacks
10 kip swings
10 kettlebell deadlifts
10 alternating Samson stretches
1 set:
:30 single-unders
5 kipping pull-ups or jumping pull-ups
10 kettlebell bent-over rows
10 alternating Cossack squats
Kettlebell swing | 4:00
3 kettlebell deadlifts
5 Russian kettlebell swings
5 kettlebell swings
Double-under | 5:00
Jumps in place (no rope)
Single-unders
Single-under + high jumps
Single-under fast + single-under slow
Single-under + double-unders
Pull-up | 7:00
Kip swings
2 kip swings + 1 kip
2 kip swings + 1 pull-up
2 kip swings + 1 pull-up + 2 kip swings
Cycling pull-ups
:15 kettlebell swings
:15 double-unders, attempts, or single-unders
:15 pull-ups or scaled variation
RX
4 rounds for reps:
1:00 KB swings (35/53 lb)
1:00 double-unders
1:00 pull-ups
1:00 rest
INTERMEDIATE
4 rounds for reps:
1:00 KB swings (26/35 lb)
1:00 double-unders
1:00 pull-ups
1:00 rest
BEGINNER
4 rounds for reps:
1:00 KB swings (18/26 lb)
1:00 single-unders
1:00 foot-assisted strict pull-ups
1:00 rest
200-meter recovery walk
1:00 calf stretch/side
1 set:
200-meter jog
10 ring rows
10 unweighted good mornings
10 alternating Spiderman stretches
1 set:
:30 jumping jacks
10 kip swings
10 kettlebell deadlifts
10 alternating Samson stretches
1 set:
:30 single-unders
5 kipping pull-ups or jumping pull-ups
10 kettlebell bent-over rows
10 alternating Cossack squats
Kettlebell swing | 4:00
3 kettlebell deadlifts
5 Russian kettlebell swings
5 kettlebell swings
Double-under | 5:00
Jumps in place (no rope)
Single-unders
Single-under + high jumps
Single-under fast + single-under slow
Single-under + double-unders
Pull-up | 7:00
Kip swings
2 kip swings + 1 kip
2 kip swings + 1 pull-up
2 kip swings + 1 pull-up + 2 kip swings
Cycling pull-ups
:15 kettlebell swings
:15 double-unders, attempts, or single-unders
:15 pull-ups or scaled variation
RX
4 rounds for reps:
1:00 KB swings (35/53 lb)
1:00 double-unders
1:00 pull-ups
1:00 rest
INTERMEDIATE
4 rounds for reps:
1:00 KB swings (26/35 lb)
1:00 double-unders
1:00 pull-ups
1:00 rest
BEGINNER
4 rounds for reps:
1:00 KB swings (18/26 lb)
1:00 single-unders
1:00 foot-assisted strict pull-ups
1:00 rest
200-meter recovery walk
1:00 calf stretch/side
1 set:
200-meter jog
10 ring rows
10 unweighted good mornings
10 alternating Spiderman stretches
1 set:
:30 jumping jacks
10 kip swings
10 kettlebell deadlifts
10 alternating Samson stretches
1 set:
:30 single-unders
5 kipping pull-ups or jumping pull-ups
10 kettlebell bent-over rows
10 alternating Cossack squats
Kettlebell swing | 4:00
3 kettlebell deadlifts
5 Russian kettlebell swings
5 kettlebell swings
Double-under | 5:00
Jumps in place (no rope)
Single-unders
Single-under + high jumps
Single-under fast + single-under slow
Single-under + double-unders
Pull-up | 7:00
Kip swings
2 kip swings + 1 kip
2 kip swings + 1 pull-up
2 kip swings + 1 pull-up + 2 kip swings
Cycling pull-ups
:15 kettlebell swings
:15 double-unders, attempts, or single-unders
:15 pull-ups or scaled variation
RX
4 rounds for reps:
1:00 KB swings (35/53 lb)
1:00 double-unders
1:00 pull-ups
1:00 rest
INTERMEDIATE
4 rounds for reps:
1:00 KB swings (26/35 lb)
1:00 double-unders
1:00 pull-ups
1:00 rest
BEGINNER
4 rounds for reps:
1:00 KB swings (18/26 lb)
1:00 single-unders
1:00 foot-assisted strict pull-ups
1:00 rest
200-meter recovery walk
1:00 calf stretch/side