1 Round
3:00 Stations
1:00 Rest b/t Stations
STATION 1
AMRAP
5 DB Thruster
10 Sit-ups
STATION 2
EMOM
12/10 Cal Row
STATION 3
AMRAP
5 DB Thruster
10 Sit-ups
STATION 4
EMOM
12/10 Cal Row
4 ROUNDS
10/8 Cal Row
10 KB Deadlifts
10 Step-ups
5-5-5-5*
Deadlift
*Build up to and past your workout weight.
EMOM x 15 MINUTES
MIN 1 – 15/12 Cal Row
MIN 2 – 5 Deadlifts (AHAP)
MIN 3 – 15 Box Jump Overs (24/20)
Score is weight on the DL.
:45 Row → :45 Row → :45 Row
10 Air Squats @31X1 (:03 descent) → 10 DB Front Squats → 10 DB Front Squats w/ a “pop”*
10 Push-Up to Down Dog → 10 DB Strict Press → 10 DB Push Press
FOR TIME
30-20-10
Cal. Row
DB Thrusters
-12:00 Hard Cap-
2-3 SETS
10 DBL DB Bicep Curls
15 Single DB Overhead Tricep Extension
8 Minutes
20 Single Unders
8 Ring Rows
8 Kip Swings
8 PVC Good Mornings
8 Up Downs
Skill EMOM 12
1: Double Unders
2: Pull Ups/Muscle Ups
3: Plank
4: Rest
Work on kipping/butterfly pull ups if you can do 5+ strict ones. If you can’t do strict, work on negatives or banded.
5 Rounds for Time:
8 Bar Facing Burpees
8 Hang Power Cleans (95/63)[135/93]
8 Pull Ups [4 Muscle Ups]
4 SETS
7 High Hang Power Cleans
7 Push Press
-Rest as Needed b/t Sets-
*Increase load every set. All sets must be performed unbroken.
ON A 8:00 RUNNING CLOCK…
Practice Clamping & Re-Clamping Rope After 1st Pull
*Practice either in full climbs or seated on box. During this time athletes should also be building up barbells for the clean.
E2MOM x 20 MINUTES
MIN 1 & 2 – Max Rope Climbs
MIN 3 & 4 – Max Power Cleans (Athlete Choice, AHAP)*
*Power Cleans are intended to be very heavy singles.
Score is total rope climbs across workout as 1 round. Score it total power cleans across workout as 2 round.
OPTIONAL FINISHER
ON A 3:00 RUNNING CLOCK…
Accumulate Max Time in Elbow Plank
FOR QUALITY
5:00 Practice Free Standing HS
5:00 Practice HS Walk
5:00 Practice L-Sit
FOR RECOVERY
15:00 Stretch & Mobilize as Needed
3 Rounds
1:30 Stations
:30 Rest b/t Stations
No Rest b/t Rounds
STATION 1
Burpees
STATION 2
1:00 Fast Pedal
:30 Slow Pedal
STATION 3
Plate Ground to OH
STATION 4
1:00 Fast Pedal
:30 Slow Pedal
AMRAP x 4 MINUTES
8 Alt. Groiners
8 Step ups
8 Glute Bridge-Ups
8 Tuck Ups
ON A 8:00 RUNNING CLOCK…
Practice Clamping & Re-Clamping Rope After 1st Pull
If you’re more advanced, practice legless up and down, L-sit, inverted, etc.
Your coach will guide you.
3 Rounds of:
Run 400 meters
40 Box Step Ups w/ wall ball
40 Wall Balls*
Every drop on wall balls = 40 double unders. Choose weight wisely.
RX 14/10, 20/16″ (use plates as needed)
RX+ 20/14, 24/20″
OPTIONAL FINISHER
ON A 3:00 RUNNING CLOCK…
Accumulate Max Time in Elbow Plank
AMRAP x 6 MINUTES
8 Lunges
6 Air Squats
4 Tuck-ups
100m Run
5-3-1-5-3-1
Front Squat
AMRAP x 8 MINUTES
2-4-6-8…and so on
Front Squat (115/75)
Toes 2 Bar
1-2 ROUNDS (5 MIN CAP)
20 Med. Ball Toe Touches*
4 Medicine Ball Deadlifts
20 Single-Unders → Double-Unders
4 Medicine Ball Deadlift + Shrugs
:20 Hollow Rock → 10 Tuck-Ups
4 Medicine Ball Power Cleans
EVERY 3:00 FOR 5 SETS
50 Double-Unders
20 Medicine Ball Power Cleans
15 Tuck-Ups
2-3 SETS
30 Russian Twists
15/15 Side Hip Raises
1:00 Glute Bridge Hold
EMOM x 6 MINUTES
Min 1 – Row (EZ → Moderate → Hard)
Min 2 – Air Squats → PVC Back Squats → Barbell Back Squats
1+ means athlete performs max reps at that weight with the goal of at least 1.
FOR TIME*
30-20-10
Cal Row
Push Ups [HSPU]
*10 Toe 2 Bar after every full set (6 total sets)
-14:00 Hard Cap-