WOD

FITNESS

BURNOUT

team of 2
athens throwdown side event 1
i go u go

amrap 7

15/12 cal ski
6 devil press

rest 3

amrap 7

i go u go
9 db thrusters
9 burpees over line

rest 3
amrap 7
250m run

FITNESS

Strength:
Every 2 min for 10min
3 Back squat 85%

For time:
100 du
12 front squats
24 pull ups
100 du
12 squat clean
20 pull ups
100 du
12 power clean and jerk
16 pull ups
60/40 kg

BURNOUT

5 sets of

AMRAP 4
(45” on 15” off)
1. ski
2. Kb swings
3. Row
4. Jumping lunges

Rest 1 minute between sets

FITNESS

Skill: pistols

2 rounds of
8 min amrap:
12 pistols
14 KB snatch(7-7)
16 cal row/ski
20 KB swings

Strength:
3 sets of
15 strict high pull with KB
15 KB bicep curs
15 KB tricep extension behind head

BURNOUT

5 sets of

Amrap 5 min
20 push ups
20 goblet squat
-20 lateral jumps over Kb
remaining time:
max reps shuttle runs

rest 2 minutes bwn sets

FITNESS

Strength:
Every 1:30 min for 9 min
1 pull
1 hang power snatch
1 squat snatch
(built up)

4 rounds of
3 min amrap:
P1) 9 burpees over bar
3 squat snatch (70/45kg)
P2) max cal
rest 2 min between rounds

BURNOUT

team of 2

10 rounds
i go u go
250m run
50 du/100 su

into
10 rounds
10 bar facing burpees
15 kb swings

FITNESS

Strength:
Every 2 min for 10 min
4 Back squats @70%
+
10 jump squats (no weight)

For time:
5 rounds of
12 synchro 1 DB alt. devil press
12 synchro 1 arm overhead lunges
30 wallballs
250m run together

BURNOUT

workout of the day

Team of 2

Amrap 25′

200 Single Unders

20 Synchro goblet squat

800m Row

20 Synchro push ups

20 Synchro Sit ps

600m Row

FITNESS

BURNOUT

workout of the day

every 2 for 24
1) 2 rounds
4 devil press
8 db thrusters

2)max cal row

3) rest

FITNESS

Strength:
Every 2 min 10 min
5 Sumo Deadlift
(built up)

For time:
100 squats
100 KB swings
100 push ups h.r
100 sit ups
100 lunges
100 du

BURNOUT

Emom 12
45 on
15 off
1. row
2. Ski
3.vups

Rest 3

For time
500m run
25 hand release push up
25 sit-ups
500m run

FITNESS

Skill: hspu

EMOM 20′:
1. 7 hspu
2. 10 burpees box jump
3. 16 alt. DB clean and jerk
4. 14/12 cal row
5. 20 lateral jumps over row

Core Strength:
3 sets of
unbroken sets
21 v-ups
15 weighted sit ups
9 hollow rocks

BURNOUT

Team of 2
Workout
3 Rounds of
60 Wall Balls
1000m Row
40 Burpees

FITNESS 

FITNESS

FITNESS

BURNOUT

workout of the day

tabata row

rest 1

tabata du/su

rest 1

tabata wallballs

rest 1

tabata vups

rest 1

tabata shuttle runs

FITNESS

FITNESS

Strength:
Every 1:30 for 9 min
1 pull
1 hang squat snatch
1 squat snatch
(built up)

For time:
10 rounds of
5 power snatch
5 pull ups
30 du

BURNOUT

workout of the day

5 sets of
amrap 3
2 rounds of
6 renegade rows
9 db thrusters
max calories

rest 1 between sets

tabata
mountain climbers

FITNESS

BURNOUT

workout of the day

emom 15
45″ on 15″ off
1) row
2) down ups over db
3) db snatch

rest 5
for time as a team
2 k row
60 db snatch
40 down ups over db

FITNESS 

FITNESS

Strength:
Deadlift
Every 1:30 min for 9 min
Set 1-2: 4 reps@75%
Set 3-4: 3 reps@80%
Set 5: 2 reps@85%
Set 6: 2 reps@90%

5 sets of
Every 3 min :
4 hang power clean
5 front squat
6 sh2oh
15 cal row/bike/run

BURNOUT

4 sets of
1 min on
1 min off
1. row
2. Front rack hold
3. Mountain climbers
4. Bike erg

FITNESS

skill: hspu/pistols

2 sets of
7 min amrap:
7 pull ups
10 pistols
7 hspu
10 cal ski/row
rest 2 min between

Strength:
2-3 sets of
15 ring rows
5-10 ring dips
15 banded good mornings

BURNOUT

Team of 2
AMRAP 25

1200m row
100 wallballs
1000m row
80 kb swings
800m row
60 synchro medball throw sit-ups
600m row
40 synchro goblet squats
400m row
20 synchro burpees

FITNESS

Strength:
EMOM 10′:
1. 5 Back squat @70%-75%
2. 45 sec wall sit

For time:
21-15-9
oh squat
sh2oh
cal row/run/bike
rest 3 min
21-15-9
pull ups
burpees over bar
cal row/run/bike

FITNESS

BURNOUT

Team of 2

2 sets
AMRAP 8
Max cal row
Partner plank

Rest 2
AMRAP 8
I go u go
4 alt db snatch
6+6 oh lunges
32 du/64 su

FITNESS

Strength:
Deadlift
Every 1:30 min for 9 min
Set 1-2: 4 reps@70%
Set 3-4: 3 reps@75%
Set 5-6: 2 reps@80%

For time: (cap 22′)
10-20-30-20-10
wall ball
cal row/run/bike
straight into
11-12-13-14-15
toes to bar
5 gr2oh
60/45kg

BURNOUT

1. tabata ski
2. Tabata jumping lunges
3. Tabata bike
4. Tabata vups
5. Tabata kb swings
Rest 2 between sets

FITNESS

Strength:
Every 1:30 min for 9 min
1 power snatch
1 hang squat snatch

For time:(car 25′)
100 du
12 burpees over bar
24 lunges (with bar)
12 power snatch
24 deadlift
12 oh squat
24 sit ups
100 du
24 sit ups
12 oh squat
24 deadlift
12 power snatch
24 lunges
12 burpees over bar
100 du

50/35 kg

BURNOUT

Team of 2
AMRAP 25
Buy in 2000m row

Then
10 db 1 arm thrusters
10 burpees over line
250m run together

FITNESS

Skill:hspu

For time:

5 sets of

6 double KB/DB hang snatch

6 double KB/DB front squat

6 hspu

6 pull ups

18 cal row/ski Strength:

3 sets of

15 tricep extensions

15 bicep curls

15 bent over rown

BURNOUT

Every 2 for 30
1. 400/300m row
2. 1000/800m bike erg
3. 400/300m ski
4. 25/ 20 burpees side jump
5. 40” plank + 20/15 vups

FITNESS

FITNESS

OPEN WORKOUT 24.3
5 rounds of:
10 thrusters, weight 1
10 chest-to-bar pull-ups

Rest 1 minute, then:

5 rounds of:
7 thrusters, weight 2
7 bar muscle-ups

Time cap: 15 minutes

Women (29, 43 kg)
Men (43, 61 kg)

Accessory Strength
EMOM x 8min (40sec On 20sec Off)
1) Russian Twists
2) Alt V Ups
3) Plank Hold
4) Gluted Bridges Weighted

BURNOUT

workout of the day

2 sets
of

armap 5
max cal

rest 2

amrap 5
15 jump squat
10 db snatch
5 burpees over db

rest 2

FITNESS 

Strength:
Every 1:30 min for 9 min
built up to 85%-90%
1 pull
1 power clean
1 pull
1 hang power clean

For time:
21-15-9-7-5-3
power clean
sit ups
push ups
100-80-60-40-20-10
du

BURNOUT

workout of the day

emom 30
1) max kb hold
2) max box jumps
3)max vups
4)max cal ski
5)rest

FITNESS

BURNOUT

workout of the day

team of 2
amrap 25 min
buy in:2500m row

then i go u go
4+4 db hang squat clean
8 down ups over db
16 jumping lunges

FITNESS

BURNOUT

workout of the day

4 sets of
1 min on
1 min off

1) cal row

2) 1 arm devil press

3)du/su

4)alt vups

FITNESS 

Strength:
EMOM 12′:
1. 6 back squat 70%-75%
2. 10 seated strict pressDBL DB/KB

15 MIN AMRAP:(TEAM OF 2 IGYG)
5 thruster
5 power snatch
5 pull ups
(40/25kg)

BURNOUT

workout of the day

every 2 minutes for 30 minutes

1)30/25 cal ski

2)25/20 burpees

3) 30/25 cal row

5) 25/20 unbroken wallballs

FITNESS

FITNESS

OPEN WORKOUT 24.2
AMRAP 20min
300m Row
10 x Deadlifts 83/55
50 x DU/SU

Accessory Strength
EMOM x 12min(40sec On 20sec Off)
1) Skull Crushers
2) Wall Sit (Weighted)
3) Biceps Curls
4) Hollow Hold

BURNOUT

workout of the day

3 sets of
1 min on
1min off
1)row
2)burpees
3)ski
4)goblet squats
5)bike

FITNESS

BURNOUT

workout of the day

every 2 minutes for 24 minutes

1)400/300m row

2)6 devil press
8 thrusters
10 down ups

FITNESS

FITNESS 

Skill:bar mu

For time:
5-6-7-8-9-10
bmu
devil press
10 step ups with DBL DB
14 cal row/ski

Strength:
3 sets of
7-10 strict toes to bar
40 sec hollow hold
15 weighted sit ups

BURNOUT 

workout of the day

4 sets of

amrap 2
buy in 250/150m row
max down ups

rest 1
amrap 2
100 du/200 su
max DB hang squat clean

FITNESS

BURNOUT

workout of the day

amrap 8
p1)15/12 cal ski
p2) 15/12 box jump overs
rest 2
amrap 8
p1)15/12 cal row
p2)20/15 wall ball shots
rest 2
amrap 8
p1)250m run
p2)15/12 burpees

FITNESS

For time:

21 dumbbell snatches, arm 1

21 lateral burpees over dumbbell

21 dumbbell snatches,arm 2

21 lateral burpees over dumbbell

15 dumbbell snatches, arm 1

15 lateral burpees over dumbbell

15 dumbbell snatches, arm 2

15 lateral burpees over dumbbell

9 dumbbell snatches, arm 1

9 lateral burpees over dumbbell

9 dumbbell snatches, arm 2

9 lateral burpees over dumbbell

Core Strength
EMOM x 12min (40sec On 20sec Off)
1) Weighted Sit ups
2) Russian Twists
3) Arch Hold
4) Weighted Plank Hold

BURNOUT

workout of the day

every 2 for 30
1)400/300m row
2)35/25 standing cal bike erg
3)25/20 burpees
4)20/15 situps +15 vups
5)rest

FITNESS

BURNOUT

FITNESS

BURNOUT

FITNESS

BURNOUT

FITNESS

BURNOUT

FITNESS

FITNESS 

skill: rope climb

For time:(team of 2)
10-8-6-4-2
rope climbs
30-24-18-12-6
DBL DB/KB hang snatch
burpees
250m run (together)

Strength:
2 Sets of
10 Seated press DB/KB
10 Zottman Curls
10 Skull Crushers

BURNOUT

workout of the day
6 sets of
1:30 on
0:30 off

1) 8 db hang clean+ press
16 air squat
2) 10/8 cal row
10 jumping lunges

FITNESS

BURNOUT

FITNESS

BURNOUT

FITNESS

Strength:
3 Sets of
12 romanian deadlift DBL DB
20 hip thrusts
12 bent over row DBL DB

skill:hspu

For time:
30-25-20-15
box jump
20-15-10-5
hspu
15-20-25-30
wall ball

BURNOUT 

workout of the day

4 sets of
2 minutes on
1 minute off

a)2 min max cal row
b)2 min amrap
8+8 db thrusters
40 du/80 su

FITNESS

BURNOUT

FITNESS

FITNESS

Skill: Kipping Pull ups/butterfly

For time:
1000m row
15 pull ups
30 wall balls
20 hang snatch kb/db (10/10)
600m row
13 pull ups
20 wall balls
16 hang snatch kb/db (8/8)
300m row
10 pull ups
10 wall balls
12 hang snatch kb/db (6/6)

BURNOUT

Workout
Every 2 for 24
1. 2 rounds of
4 devil press+ thruster
8 db lunges
2. max cal row
3. Rest

FITNESS

FITNESS

BURNOUT

FITNESS 

BURNOUT

Workout
4 sets
1. AMRAP 5
2-4-6-8-10-…..
Db clusters
Down ups over kb
20 du/40 su
Rest 2
2. Emom 5
12/10 cal row
Rest 2
And repeat

FITNESS

FITNESS

FITNESS

BURNOUT

FITNESS

FITNESS

BURNOUT

FITNESS

BURNOUT

FITNESS

BURNOUT

FITNESS

FITNESS

BURNOUT

FITNESS

Strength:
every 2 min for 12 min
1 clean pull+1 power clean+2 jerk
start at 50% and build up to 85%

18 min amrap:
10 x Power cleans 50/35
12 x Push ups h.r
16 sit ups
16/12 cal Row/Run/Bike

BURNOUT

AMRAP 25
Workout
Team of two
1000m row
50 pushups
100 DU/200SU
50 goblet squats
100 Du/200 su
50 jumping lunges
100 du/200 su
50 hand release push ups

FITNESS

FITNESS

BURNOUT

FITNESS 

Strength:

FITNESS

FITNESS 

Skill: ring muscle up

For time:
5 rmu/5bmu/7 ch2b/10 pull ups
10 wall balls
15 box jump over
20 gr2oh with plate
40 du/su

Core strength:
3 sets of
30 sec holllow hold
20 v-ups
15 sec L-sit
15 weighted sit ups

BURNOUT

4 sets of

2 min max calories

rest 1 minute

2 min amrap
4 db snatch
6 burpees over db
8+8 oh lunges

FITNESS

BURNOUT

FITNESS 

Strength:
Deadlift
Find 5 RM max in 12 min

For time:
45 cal buy in
21-15-9
power snatch
front squat
toes to bar
45 burpees facing over bar buy out

BURNOUT 

FITNESS
Strength:
3 sets of
5-8 strict pull ups
30 sec hshold
30sec hollow rocks

Skill: hspu

20 min amrap:
16 hang clean DB (8-8)
8 hspu
16 sit ups weighted
16 kettl. swing
16 cal row/ski

BURNOUT
amrap 25 minutes
team of 2

1000/800m row/ski
80 burpees
60 jump squat
1000/800m row/ski
40 synchro situps

FITNESS 

Strength:
Emom 9 min:
1.5 bench press
2.10 DBL DB bent over row
3.40 sec wall sit (weighted)

Emom 20 min:
1. 4-5-6-7-8 power snatch
2.15-14-13-12-11 burpees to target
3.max cal row
4.rest

BURNOUT

tabata
row
rest 2 minutes
tabata shuttle runs
rest 2 minutes
tabata ski
rest 2 minutes
tabata box jumps

FITNESS

FITNESS

Skill: hspu

Workout:
For time:
10-1
hspu
DBL DB front squat
each set 30 d.u/60 s.u
Buy out 1000 m run/row

Strength:
12-10-8-6-4
bicep curls
tricep skull crushers
gorilla row (x2)
20m farmer carry

BURNOUT

workout
team of 2
triple three
Amrap 30 min
relay style
3k row
3k ski
3k rum

FITNESS

Strength:
every 2 min for 12 min
3 Back squat 80-85%
+ 5 high box jump

Workout:
3 sets of
5 min amrap:
5 box jump over
6 alt. DB snatch
7 toes to bar
8 burpees
rest 2 min between sets

BURNOUT

Rich Froning
travel workout

emom 30 minutes
for max reps
1)su/du
2)burpees
3)v-ups/situps
4)air squats
5)rest

FITNESS

Strength:
every 2 min for 10 min
power clean and jerk
Set 1:5 reps 70%
Set 2: 4 reps 75%
Set 3: 3 reps 80%
Set 4 : 2 reps 85%
Set 5 : 1 reps 90%

Workout
2 sets 0f
7 min amrap:
35 d.u/70 s.u
3-4-5-6-…clean and jerk
7 down ups to target
rest 2 min betweeen sets

BURNOUT

workout

every 2 minutes for 30 minutes

1)400/300m row

2)1 min max farmer carry

3)400/300m ski

4)30″+30″ side plank

5)1 min shuttle run

FITNESS

Strength:
6 ring dips+10 sec hold
10 around the world (5-5)
3 wall walk
10 strict toes to bar/leg raises

skill:pull ups/chest bar pull ups

Workout
20 min amrap:(team of 2)
30 chest to bar/pull ups
30 one arm alt. devil press
30 pistols
30 db hang clean and jerk
30 burpees box jump

BURNOUT

workout

team of 2
Amrap 25
100/200 du/su
50 pushups
100/200 du/su
50 situps
1000m row/ski
50 vups
100/200 du/su
50 burpees

FITNESS

Strength:
every 1:30 min for 9 min
snatch pull+squat snatch+hang power snatch

Workout:
20 min amrap:(team of 2)
14 hang snatch
28 wall ball
14 toes to bar
50 du/100 su

40/25kg

BURNOUT

4 sets of
4 min emom
1)45″max cal ski
2) 20/15 wallball
3)45″ max cal row
4)20/15 kb swings
rest 2 minutes between sets

FITNESS

Strength:

3 Rounds of:

12 Split Squat (6-6)
12 Deficit RDL
20″ Hip Thrust Hold One Leg
1’30” REST between sets

25′ AMRAP (Team of 2)

8 strict chin ups
12 Devil Press
16 KB Swing
20 Push Ups H.R
24 Car Row
26 D.U / 52 S.U (each one)
10 Burpees over Row

FITNESS

Skill: Handstand

For time

– 3 rounds of

: 15 DBL DB squat
15 m Handstand walk
15M DBL DB walking lunges

Rest 2 mins

3 rounds of:
15 wall ball
7.5 m Handstand walk
15 sit ups

BURNOUT

workout

5 sets of
3 min on
1 min off

6+6 DB cnj
12 box jump overs
24 DU/48 SU

FITNESS

Strength:

Every 2′ for 10′
Cluster
10-8-6-4-2 increase weight each set

For time:
21 front squat
21 kb swings
500 m run/row

15 front squat
15 kb swings
500 m run/row

9 front squat
9 kb swings
500 m run/row

50/35kg

BURNOUT

emom
25 minutes

45″ on 15″ off

1)ski
2)burpees
3)row
4)vups
5)rest

FITNESS

Strength
Every 2 minutes for 10 minutes
Squat Snatch
+ Hang Power Snatch
+ Overhead Squat
Build Up of Complex

Workout
20 min AMRAP
10 DBL DB hang snatch
5 Down ups hands on DBs
10 pull ups
10 DBL DB deadlift
15/12 cal row

BURNOUT

workout

for time
team of 2

1000m row
100 du/200 su
100 sumo deadlift high pull
1000m ski
100 du/200 su
100 kb swings
1000m run
100 du/200 su
100 air squat

FITNESS

Skill: Pistols
For time
: 20-18-16-14-12-10
Toes to bar
Pistols
one arm dbPush Press
Cal Row/Ski

Core Strength
: EMOM 12′
(40″ on – 20″ off)
Weighted Hollow Hold
Weighted Sit Ups
V- Sit Ups
Max Hold L-Sit on pull up Bar

BURNOUT

workout

1000/800m row
6 minute cap

tabata side shuffle runs

rest 2 minutes

1000/800m ski
6 minute cap

tabata mountain climbers

rest 2 minutes

FITNESS

Strength
every 2 min for 10 minutes
5 front squat
with 2-3sec Pause at the bottom

WOD
Team of 2 (Rx 40/25)

Amrap 22 min

50 calories
40 box jumps
30 Barbell thrusters
20 Barbell front rack lunges

BURNOUT

amrap 25 minutes

team of 2

100 wallballs
80 synchro situps
60kb swings
40 vups
20 synchro burpees

FITNESS

Strength
3 Sets of
5 x Strict Pull ups
10 x Hollow Push ups On DBs
15 x Ring Rows
2 x Wall Walks
20sec HS Hold Facing The Wall

Rest 1min-1.30min between sets

Workout
Team of 2
AMRAP 20min
40/30 x Cal Row
30 x Burpee Box Jumps Over
40/30 x Cal Ski
250m Run Together

BURNOUT

Every 2min for 30min
1) 500m Row
2) 500m Ski
3) 1000m Bike
4) 25 x Burpees
5) 20 x Sit ups+20 x V Ups

FITNESS

Strength
Every 2.30min for 10min
12 x DBL DB Floor Press
12 x DBL DB Bent Over Row
30sec Weighted Wall Sit

Workout
4 Rounds of
15 x Deadlifts 40/25
50 x Double Unders/100 x Single Unders
15 x Hang Power Cleans 40/25
30 x Wall Balls 9/6

BURNOUT

TEAM OF 2

(I GO YOU GO)

Amrap 16′
-30 x du/60 su
-6 x Burpees
-10 x Single Arm DB hang clean & jerk

Rest 2′

EMOM 9′
-40″ plank
-20 x Sit ups
-12 synchro burpees

FITNESS

Strength
EMOM x 12min
1) 40sec Weighted Sit ups
2) 40sec Weighted Hollow Hold
3) 40sec Arch Hold
4) 40sec Weighted Plank Hold

Workout
3 Rounds of
15 x Push Jerks 50/35
250m Run
15 x Burpees
250m Run

BURNOUT

TEAM OF 2

AMRAP 25′

-100 swings
-100 du/200 su
-80 reverse lunges
-100 du/200 su
-60 single arm hang snatch
-100 du/200 su
-40 partner medball sit ups
-100 du/200 su
-20 synchro burpees

FITNESS

Strength
Every 2.30min for 10min
7 x Light-Moderate Weight Back Squats
12 x Single Arm DB Strict Press 6/6

Workout
Team of 2
AMRAP 16min
12 x Power Cleans 50/35
24 x Push ups
12 x Front Squats
22 x Toes To Bar/Leg Raises
100 x Double Unders/200 x Single Unders

BURNOUT

Team of 2
AMRAP 30min
500m Row
30 x Weighted Sit ups
30 x Squats/ Goblet Squats
30 x Push ups
100 x Double Unders/200 x Single Unders
500m Ski
30 x V Sit ups
30 x Lunges
30 x Burpees

FITNESS

Skill: HS Hold, HSPU

Workout
Last Workout of the 2023

Team of 2
AMRAP 23min
23 x Cal Row/Ski
23 x Toes To Bar
23 x Burpee Box Jump Over
23 x DBL DB Hang Snatches
23 x DBL DB Front Squats
23 x HSPU
23 x Double Unders Each

BURNOUT

Workout
40sec On 20sec OFF
EMOM x 30min
1) Ski
2) Bike
3) Row
4) Burpees
5) Rest

FITNESS

Strength
Every 2.30min for 10min
8+8 x Back Rack Split Squats
8 x DBL DB Floor Press

Workout
3 Rounds of
12 x Power Cleans 50/35
250m Run
12 x Push Jerks 50/35

BURNOUT

TEAM OF 2

AMRAP 30′

1200/1000m row
60 x Push ups
60 x KB Deadlift

1200/1000m ski
60 x Burpees
60 x Sit ups

FITNESS

CORE STRENGTH
ΕΜΟΜ 12′(40”-20”)
1. dead bug
2. strict t2b
3. plank with hip rotations

wod
For Time
2 Rounds of
250m Row/Ski/Run
25 x Push ups
50 DU/100 x Single Unders
30 x V ups
250m Row/Ski/Run
5 x Wall Walk
50 x DU/100 x Single Unders
25 x Squats
30 x Weighted Sit ups

BURNOUT

Workout
AMRAP 10min
15/12 x Cal Row
20 x Squats
20 x Sit ups
10 x Push ups

Rest 2min

AMRAP 10min
15/12 x Cal Ski
20 x Lunges
20 x V Ups
10 x Burpees

Tabata 6-8 sets
Hollow Hold

FITNESS

Strength
3 sets of
12 x Single Leg Stagger deadlift (6+6)
20 x Bench hip thrust (legs on bench )
20 x Reverse lunges 10/10

rest 1′ b2n sets

Wod
WOD
team of 2
Amrap 10′
100 x DU
20 x Cal Row
10 x DBL DB Devil press

rest 2′

Amrap 10′
100 x DU
20 x Cal Ski
30 x DBL DB Push Press

RX Weight
2×22.5/2x15kg

BURNOUT

Every 5min For 30min
250m Row
30 Squats
15 Burpees

FITNESS

Strength
Every 2′ for 10′
5 push press build up

skill: pistols

Workout
For Time
20 x Pistols
30 x Calories
30 x Hand Release Push ups
20 x Pistols
30 x Calories
50 x Sit ups
20 x Pistols
30 x Calories
500m Run

BURNOUT

Team of 2
For Time
2000m Row
200 x Double Unders/400 x Single Unders
100 x Weighted Sit ups
2000m Ski
50 x V Ups
50 x Box Jumps

FITNESS

12 Days Of Christmas

WOD
For Time
1 x Power Clean
2 x Hang cleans
3 x Push Jerk
4 x Thrusters
5 x Burpees Over the Bar
6 x Deadlifts
7 x Box Jumps
8 x Lunges
9 x Toes To Bar
10 x Push ups
11 x Front Squat
12 x Bar Muscle ups/Pull ups

M: 50kg W: 35kg

1 Round=1 x Power Clean
2 Round=2 x Hang Cleans+1 x Power Clean
3 Round-= 3 x Push Jerk+2 x Hang Clean+1 x Power Clean
4 Round=4-3-2-1

ETC

BURNOUT

Workout
AMRAP 8min
4 x Burpee To Battle Ropes
5 x Squat To Battle Ropes
6 x Lunge To Battle Ropes
8 x Russian Twists with Battle Roeps
50 x Single Unders

Rest 2min

AMRAP 8min
10 x Cal Row
8 x Burpees
50 x Single Unders

Rest 2min

AMRAP 8min
10 x Cal Ski
8 x Jumping Squats
50 x Single Unders
250m Run

FITNESS

Strength
3 Sets of
10+10 x Weighted Split Squats
45sec Weighted Wall Sit
12 x LU Raises
45sec Hollow Hold

Rest 1-1.30min between sets

Workout
3 Rounds of
24 x Single Arm DB Hang Snatches (22.5/15)
20/15 x Cal Row/Ski
8 x Burpee To Wall Walk
250m Run

BURNOUT

Every 2min for 30min
1) 400m/300m Row
2) 15 x KB Swings+15 x Goblet Squats
3) 15 x Sit ups+15 x V UPS+20 x Russian Twists
4) 400m/350m Ski
5) 100 x Double Unders/200 x Single Unders

FITNESS

Strength
Every 2min for 10min
3 x Back Squats

Build Up After each set

Workout
Team of 2
AMRAP 18min
100 x Double Unders/200 x Single Unders
30 x Thrusters 50/35
40 x Toes To Bar

BURNOUT

Team of 2
250m Run Together
Then,
3 Rounds of
30 x Cal Row
30 x Wall Balls
30 x Push ups
Then,
250m Run Together
Then,
3 Rounds of
30 x Cal Ski
30 x Burpees
30 x Sit ups
Then,
250m Run Together

FITNESS

Strength
Find in 14min a heavy complex of
1 x Clean Pull
1 x Power Clean
2 x Front Squat
1 x Push Jerk

Team of 2
Workout
AMRAP 16min
20 x Clean and Jerk 60/40
30 x Front Squats
40 x Box Jumps

FITNESS

“STRENGTH
3 sets of
10 x DBL DB Seated Press
12 x DBL DB Bent Over Row
12 x Reverse flys
12 x LU Raises

rest 1:30”

Workout
For Time
60/50 x Cal Row/Ski
250m Run
30 x Burpees Over Line
250m Run
60/50 x Cal Row/Ski
250m Run

BURNOUT

For Time
Team of 2
120 x Wall Balls
2000m Row

80 x Burpees
2000m Ski

60 x Box Jumps
4000m Bike

FITNESS

STRENGTH
Every 2min for 10min
10 x Barbell Back Rack Split Squat 5/5

build up

skill: turkish get up (TGU)

WOD
AMRAP 15min
6 x TGU 24/16
30 x DU/60 x SU
12 x Push ups
30 x DU/60 x SU
18 x KB Russian Swings
30 x DU/60 x SU

BURNOUT

Workout
Team of 2
For Time
100 x Double Unders/200 x Single Unders
1000m Row
Then,
12 Rounds of I go You go
6 x Push ups
8 x Squats
10 x Jumping Squats
Then,
100 x Double Unders/200 x Single Unders
1000m Ski
Thenm
12 Rounds of I go You go
6 x Burpees
8 x Lunges
10 x V Ups Sit ups

FITNESS

STRENGTH
Every 90sec for 12min
1 x Snatch Pull
2 x Hang Power Snatcthes
2 x Overhead Squats

*Build Up

WOD
Team of 2
For Time
50 x Hang Power Snatches 40/25
50 x Toes To Bar
50 x Front Squats 40/25
50 x Burpees Over Bar
50 x Hang Power Snatches 40/25

BURNOUT

Workout
3 Sets of
AMRAP 8min
5 x 10m Shuttle Run
15/12 x Cal Row
10 x Burpees
5 x 10m Shuttle Run
15/12 x Cal Ski
50m Walking Lunges

Rest 2min between sets

FITNESS

STRENGTH
3 sets of
10-15 ring push ups 10” hold last rep
5 chin ups 10” hold last rep
15 reverse flys
3 wallwalk

rest 1:30”

skill: hswalk

WOD
4 rounds of
7,5m hswalk
35 du
25 air squat
35 du
15 box jump over

BURNOUT

Workout
EMOM x 30min
1) 250m/200m Row
2) 10 x V ups+ 10 x Sit ups
3) 250m/200m Ski
4) 20-25 x KB Swings
5) 1min Plank Hold
6) Rest

FITNESS

STRENGTH
Every 2′ for 10′
5 x Back Squats

*Build Up

WOD
AMRAP 18΄
30 x Hang Power Clean
5 x Synchro Burpees
40 x Shoulder To Overhead 60/40
5 x Synchro Burpees
50 x Toes To Bar
5 x Synchro Burpees

BURNOUT

Team of 2

AMRAP 30min
40 x Cal Ski
40 x Single Unders
40 x Wall Balls
40 x Single Unders
40 x Sit ups
40 x Single Unders
40 x Cal Row
40 x Single Unders
40 x Burpees
40 x Single Unders

FITNESS

STRENGTH
Every 2′ for 10′
1 snatch pull + 1 hang squat snatch + 1 ohs
build up

wod
for time:
5 rnds of
10 x Power Snatches 40/30
20 x Toes To Bar
50 x Double Unders/100 x Single Unders

FITNESS

STRENGTH
Core Strength
EMOM x 9min
1) 45sec Strict Toes To Bar
2) 45sec Weighted Dead Bug
3) 45sec Weighted Plank

wod
Team of 2
buy in: 1000m run
then
4 Rounds of
30 KB Front Squat 24/16
30 KB Swings 24/16
30 cal row

BURNOUT

Part A
Row For Calories
3 Sets of
AMRAP 2min
Max Cal Row
Rest 1min Between Sets

Part B
Burpees For Burpees
3 Sets of
AMRAP 2min
Max Reps Burpees
Rest 1min Between Sets

Part C
Dont Forget to count your reps and cals
For Time
1/2 of your total Cals= X Cal Row
1/2 of your total Reps= X Burpees

FITNESS

STRENGTH ( for time)
5-5-5-5-5
Strict Ring Dips (weighted for advanced)/Banded Ring Dips
*After each set
10 v-ups + 10 hollow rocks

skill: hspu

WOD
Amrap 15′
250m row men/ 200 m row women
15 box jump over
10 burpees to target
5 hspu or pike push ups

BURNOUT

For Time
3 Rounds of
30/20 x Cal Row
30 x Goblet Squats
30 x Single Arm DB Hang Snatches
50 x Single Unders

Rest 3min

3 Rounds of
30/20 x Cal Ski
30 x Goblet Lunges
30 x Single Arm DB Push Press
50 x Single Unders

FITNESS

STRENGTH
Front squat
Every 2′ for 10′
4 reps 3” pause at the botom 70%

skill: bar muscle up

wod
5 sets of
2′ on – 2′ off
12-15 cal row
6-8 burpees
max bar muscle up /pull ups

BURNOUT

Team of 2
AMRAP 7min
1000m Row
Max Reps Push ups

Rest 1min

AMRAP 7min
1000m Ski
Max Reps Burpees

Rest 1min

AMRAP 7min
750m Run Together
Max Reps KB Swings

Rest 1min

100 x Sit ups Each

FITNESS

STRENGTH
15-12-9-6
weighted close grip push ups
12-9-6-3
strict pull ups

skill: hswalk

wod
Amrap 12′
10m hswalk / 2-3 wallwalk
10 one arm hang clean and jerk
50 du
8 single arm devil press

BURNOUT

Every 2min for 30min
1) 15-20 x Wall Balls+ 10-15 x Burpees
2) 500m/400m Row
3) 20 x Push ups+100 x Single Unders

FITNESS

STRENGTH
Every 1:30” for 10 sets
1 clean pull + 1 hang squat clean + 1 front squat
Build up

WOD
Team of 2
for time
2 rounds of:
30 clean and jerk 70/45
100 wallballs
60 cal row

BURNOUT

Team of 2
AMRAP 30min
1000m Row
50 x Push ups
100 x Double Unders/200 x Single Unders
50 x Burpees
1000m Ski
50 x Sit ups
100 x Squats
250m Run Together

FITNESS

Strength
Front Squat
Every 2min for 10min
1-2 set=4reps 70%
3-4 set=3reps 75%

Workout
Team of 2
800m Row
40 x Single Arm DB Box Step Over 22.5/15
40 x Toes To Bar
600m Row
30 x Burpee Box Jumps Over
30 x Toes To Bar
400m Row
20 x Single Arm DB Devil Press
20 x Toes To Bar

FITNESS

Skill: HS Hold, HS Walk

WOD
Team of 2
3 Rounds of
800m Row/ski
50 x Wall Balls
40 KB Swings 32/24
30 medball sit ups throw the ball
20m HS Walk/ 6 x Wall Walks

BURNOUT

EMOM x 30min
1) Max Cal Row
2) Max Reps Burpees
3) Max Cal Ski
4) Max Reps Wall Balls
5) Max Cal Bike
6) Max Reps Single Unders

45sec On 15min Off

FITNESS

Skill: Partner Deadlift

Team of 2

WOD

For Time
21-18-15-12-9
Partner Deadlift 140/100
Synchronized Bar Facing Burpees over the bar

*B2N Sets 30/20 Cal row/bike/runner

BURNOUT

TEAM OF 2
(I GO YOU GO)

2 rounds of:
(2′ on-2′ off)

in 2 minutes
-10 shuttle runs
-max reps t2r

in 2 minutes
-10 shuttle runs
-max reps calories

in 2 minutes
-10 shuttle runs
-max reps burpees

FITNESS

Strength
Every 90sec For 9min
1 x Snatch Pull
1 x Hang Power Snatch
1 x Power Snatch
1 x Overhead Squat

WOD

Amrap 8min
10 x Front Squat 50/30
15 x Push ups

Rest 2min

Amrap 8min
35 x DU/70 SJR
10 x Shoulder to Overhead 50/30
7 x Toes To Bar

BURNOUT

(3 sets)

Amrap 5′
-20 swings
-70 du/140 su
-20 goblet squats
-70 du/140 su
*remaining time max reps burpees over line

Rest 1min between sets

Core Strength
2 sets:
-20 altenate v ups
-20 weighted sit ups
-30 russian twists
-40″ hollow hold

FITNESS

Strength
3 Sets of
8 Strict TTB/Leg Raises
3 x Wall Walk
40sec KB/DB Front Rack Hold
40sec Hollow Hold

Rest 1min between sets

Skill: Pistols

WOD
For Time
500m Row/Ski/Run
then
3 rounds
14 x Pistols
12 x Burpee box jumps
10 x HSPU/Pike Push ups/Hand Release Push ups

BURNOUT

TEAM OF 2
(I GO YOU GO)

6 sets each:

-16/12 cal row
-70 du/140 su
-16/12 cal row

tabata: plank/v-ups

FITNESS

Strength
Back Squats
Every 2min for 8min
1-2 set= 4reps 70%
3-4 set= 3reps 75%

WOD
Team of 2
Amrap 20min
24 x One Arm DB Thrusters 22.5/15
24 x C2B/Pull ups
24 x Hang Power Clean 60/40
100 x DU/200 x SU

BURNOUT

2 R.F.T

-500m row
-30 wallballs

-500m ski
-30 push ups

-500m run
-20 wallballs

-500m row
-20 push ups

FITNESS

STRENGTH
3 sets of
8 each leg split squat 3” down
8 each arm strict press from lunge position

rest 1:30”

wod
Τeam of 2
I Go You Go
12 Rounds of
12 x Cal Row /10 x Cal bike/12 x Cal ski
9 x Thrusters
6 x Burpee box jumps

FITNESS

CORE STRENGTH
EMOM x 12min
1|) 6 around the world + 15” l-sit
2) 30” weighted hollow
3) 30 russian twists
4) 45” wighted sit ups

WOD
“CINDY”
Amrap 20′
5 x Pull ups
10 x Push ups
15 x Squats

BURNOUT

40sec On 20sec OFF
EMOM x 30min
1) Ski
2) Bike
3) Row
4) Burpees
5) Rest

FITNESS

STRENGTH
3 sets of
10 DB Floor Press With Hollow Hold Position
10 Barbell Bent over row
12 Y Raises

rest 1:30”

skill: Power Snatch

WOD
For Time
50 x Wall Balls 9/6kg
12 x Power Snatch 50/35kg
40 x Wall Balls
10 x Power Snatch
30 x Wall balls
8 x Power snatch
20 x Wall balls
6 x Power snatch
10 x Wall balls

BURNOUT

Workout
Team of 2
For Time
2000m Row
60 x Burpees
60 x Wallballs
100 x Double Unders/ 200 x Single Unders
60 x Squats
30 x Burpees
100 x Synchro Sit ups

FITNESS

STRENGTH
Every 2′ for 10′
5 Back Squats

*Build up

WOD
3 sets of
Amrap 5′
30 du
10 front squat 50/35
30 du
10 push jerk 50/35

rest 2′ b2n

BURNOUT

WOD
AMRAP 14min
4,8,12,16,20…etc
Single Arm DB Snatches
Cal Row

*After each set 40 x DU/80 x SU

After workout

Core Strength
3 sets

(40″ on – 20″ off)

-db pull throughs
-alternating v-ups
-weighted sit ups

FITNESS

Skill: rope climb

WOD
EMOM x 30min
1) 2-3 x Rope Climbs/3-4 seated rope pulls
2) 16/12 x Cal Row/Ski
3) 10-15 x HSPU/Hand Release Push ups
4) 15 x Box Jumps
5) Rest

BURNOUT

Team of 2
Workout
3 Rounds of
60 x Wall Balls
1000m Row
40 x Burpees

FITNESS

skil: power clean

STRENGTH
Every 2′ for 10′
5 Power Cleans NO TNG

Build Up

WOD
Team of 2
For time
500m run together
50 power clean 60/40
30 burpees over bar
50 t2b
30 burpees over bar
50 power clean
500 m run together

BURNOUT

Team of 2

Amrap 25′
200 x Single Unders
20 Synchro goblet squat
800m Row
20 Synchro push ups
20 Synchro Sit ps
600m Row

Tabata
Hollow Hold

FITNESS

STRENGTH
Every 2′ for 10′
5 strict press go as heavy as possible

wod
“fight gone bad burpee edition ”
3 sets of:
1′ wallballs
1′ sumo deadlift high pull 35/25
1′ burpees
1′ push press 35/25
1′ row
1′ rest

FITNESS

CORE STRENGTH
ΕΜΟΜ 12′(40”-20”)
1. Weighted Dead bug
2. Strict t2b
3. Weighted Plank

wod
For Time
500m row/ski/run
50 push ups
50 Du/100 Su
30 burpees over line
500m row/ski/run
10 wallwalk
50 Du/100 Su
50 squats
500m row/ski/run

BURNOUT

EMOM x 24min
1) 15-20 x Wall Balls
2) 14/12 x Cal Row
3) 12/10 x Cal Bike
4) Rest

Max Time Plank Hold

FITNESS

skill: bar muscle up

version 1
progression strength
3 sets of
6 kipping pull ups focus on lats
5 transition with a box or a band

version 2
3 sets of
7 t2b
5 pull ups
3 bar muscle up

rest 1′

wod
”DT”
5 rnds of
12 deadlift 70/50
9 hang clean
6 jerk

BURNOUT

Team of 2
500m Row
250m Run Together
50 x Weighted Sit ups
50 x Hand Release Push ups
200 x Single Unders
250m Run Together
50 x V Ups/V Sit ups
50 x Jumping Squats
50 x Burpees
250m Run Together
500m Ski

FITNESS

STRENGTH
Every 1:30” for 8 sets
1 power snatch + 1 squat snatch + 1 ohs
build up

wod
Emom 20′
1) 15/12 cal row/bike/air runner
2) 18 – 20 wallballs 9/6
3) 50 du/100 su
4) max power snatch 40/30
5) rest

BURNOUT

40sec ON 20sec OFF
EMOM x 12min
1) Row
2) Ski
3) Burpees

Rest 2min

For Time
500m Run
30 x Sit ups
30 x Push ups
30 x Sit ups
500m Run

FITNESS

STRENGTH
3 sets of:
8 split squat each leg front foot elevated
10 dbs romanian deadlift with 2” pause at the bottom

rest 1:30”

skill: hspu

wod
Amrap 13′
8 strict deficit hspu/kipping/regular /hand release push ups
12 Box jump over 60cm/50cm
16 KB Swings 24/16

BURNOUT

EMOM 30′
1) 14/10 cal row
2) 10 burpees
3) 16 Single Arm DB Snatches
4) 20 Squats
5) REST

FITNESS

STRENGTH
Every 1:30” for 8 sets
1 power clean + 1 squat clean + 1 jerk
build up

wod
team of 2
For time:
20 *bear complex 60/40
14 synchro burpees
30 t2b
16 bear complex
14 synchro burpees
30 t2b
12 bear complex
14 synchro burpees
30 t2b
8 bear complex
14 synchro burpees
30 t2b

*1 cluster + 1 back rack thruster

BURNOUT

Team of 2
AMRAP 30min
1000m ski
50 x Wall balls
1000m Row
100 x Double Unders/200 x Single Unders

*Every 3min stop and complete
5 Synchro Burpees

FITNESS

STRENGTH
3 sets of
12 split squat 1+1/4
12 deficit rdls
20” single leg hip thrust hold each leg

rest 1:30”

Team of 2
for time
buy in: 60 cal row

then

3 rounds of:
30 one arm hang clean and jerk 22,5/15
30 burpees

then

60 cal row

3 rounds of:
30 deadlift 100/80
30 burpees

FITNESS

SKILL: rope climb

3 sets of
5 rope pull ups / chin ups
4 wallwalk
10 db bent over row

rest 1:30”

wod
Emom 20′
1. 15 /12 cal row
2. 2-3 rope climb
3. 60-75 du
4. 6-10 hspu /pike push ups

BURNOUT

Core Strength
3 sets

-6-6 bird-dog
-15 back extensions
-10 strict t2b

Ladder 16′
2-4-6-8-10-…

-calories
-push ups on db’s

*70 du/120 su

FITNESS

CORE STRENGTH
4 Sets of
30” side plank rotations (R)
20 alternate v-ups
30” side plank rotations (L)
12 weighted sit ups anchored legs
slow eccentric

rest 1:00′

WOD
Team of 2
12 rnds of ( i go you go)
5 devil press
5 db front squat
5 db hang clean
5 step over

BURNOUT

TEAM OF 2
AMRAP 26′

(I GO YOU GO)

-10 T2R
-35 du/70 su
-8 burpee box jump-jump
-35 du/70 su
-10 T2R

FITNESS

STRENGTH
Emom 10′
1. 2 back squat 85%
2. 30” weighted wallsit

skill: power snatch

wod
2 sets of
Amrap 7′
5 power snatch 50/35
5 box jump over
5 t2b

* after each round increase 1 rep each exercise

rest 2′

BURNOUT

Core Strength
4 sets

-8 pike ups
-12 arch rocks
-30″ side plank (R)
-30″ side plank (L)

Amrap 15′
-15/12 calories row/ski
-6 burpees over row
-15 goblet squat

FITNESS

STRENGTH
3 sets of
12-15 heavy floor presses
5 weighted chin ups 2” pause at the top
3 wallwalk 3” pause at the top

rest 1:30”

skill: butterfly pull ups /kipping pull ups
wod
3 rounds of 25 wallballs
50 du
15 pull ups
50 du
15 hand release push ups

BURNOUT

6 sets

3′ on – 1′ off
-18/15 calories row
-8 dual db devil press (lightweight)
*max reps burpee box jump overs

FITNESS

STRENGTH
Every 2′ for 10′
1 clean pull + 1 squat clean + 1 front squat + 1 jerk
start with 50% and build up

Wod Team of 2
Amrap 10′(i go you go)
10 cal row
5 power clean 60/35

rest 2′

Amrap 10′
5 synchro burpees
20 front squat 50/35
5 synchro burpees
20 push press

BURNOUT

FOR TIME

-1000m run
80 du/160 su
50 swings

-1000m row/ski
80 du/160 su
40 swings

-1000m run
80 du/160 su
30 swings

FITNESS

with a running clock
Team of 2
0:00-10:00
1 power clean + 2 hang squat clean + 1 jerk

10:00-11:00
rest

11:00-26:00
for time
30 power clean 70/50
40 t2b
30 front squat 80/60
40 pull ups
30 thrusters 50/35
40 burpees over bar

26:00 – 27:00
rest

27:00-37:00
max meters row
while partner A or B holding 2 heavy kbs or dbs

change as you wish

FITNESS

Strength
3 sets of
8+8 split squat back foot elevated
10 + 10 single leg hip thrust foot on bench
30” wallsit weighted

rest 1:30”

skill: hswalk

WOD
Amrap 6′
250m run
7,5m hswalk/3 wallwalk
50 du
7,5m hswalk/ 3 wallwalk

rest 2′

Amrap 6′
250m row
8 hspu
50 du
8 hspu

BURNOUT

Every 5′ for 6 sets

-16/13 calories row
-8 burpees over row with double hop
-80 du/160 su

FITNESS

Strength
Every 2′ for 10′
3 snatch grip push press + 3 ohs
build up

Wod
15-12-9-12-15
power snatch 40/30
goblet squat 32/24
cal

BURNOUT

FOR TIME
Team of 2

-7500m run together
-15 synchro single arm devil press

-750m run together
-80 wallballs

-1400m row
(change every 250m and perform 10 synchro burpees)

-1400m ski
(change every 250m and perform 10 synchro thrusters)

FITNESS

Strength
Every 2′ for 10′
5 deadlift 3” pause under the knee
build up

skill: row

Wod
Team of 2
3 rounds of
30 burpee box jumps
40 cal row
500m run together

BURNOUT

Core Strength
3 sets

-30″ single leg stance kb front rack hold (R)
-30″ single leg stance kb front rack hold (L)
-10 V-ups
-30″ russian twists

5 R.F.T
-15 swings
-15/12 calories row
-15 floor press
-12/10 cal ski

FITNESS

Strength
Emom 12′
1. 10-12 ring push ups 10” at the last rep
2. 4-6 chin ups weighted
3. 3 wallwalk + 10” hold the last rep
4. 30” hollow hold

skill: bar muscle up

WOD
Amrap 13′
5 bar muscle up/ 5 pull ups + 5 hand release push ups
10 db snatch
15 wallballs

BURNOUT

6 sets
(I GO YOU GO)

2′ ON – 2′ OFF

-10 t2b
-10 dual db step overs
max reps burpee box jumps over

Core Finisher
tabata
plank/v-sit ups

FITNESS

Strength
Every 2′ for 10′
back squat
set 1: 5 reps ( 3” pause at the bottom)
set 2: 3 reps regular
set 3: 5 reps with pause
set 4 : 3 reps regular
set 5: 10 reps regular

wod
buy in : 1000m run together

then
3 rounds
20 clusters 50/35-60/40
40 t2b
20 burpees synchro

BURNOUT

Every 5′ for 30′
(alternating between A and B)

(A)
-21/18 cal row
-15 dual db thrusters
-9 single arm devil press

(B)
-18/15 cal ski
-15 burpees
-9 knees to elbows

FITNESS

STRENGTH
3 sets of
8+8 bulgarian split squat back foot elevated
12 cyclist squat
10+10 single leg hip thrust foot on bench

rest 1:00′ b2n

skill: ring muscle up

WOD
Amrap 6′
500m run
100 du/200s.u
max ring muscle up/or any progression

rest 1′

repeat

BURNOUT

5 sets off:

Amrap 5′
-15/12 calories row
-50 du/100 su
-12 single arm devil press
**remaining time max reps calories

(Rest 2′ b2n)

FITNESS

STRENGTH
Every 3′ for 12′
5 close grip bench press
10 one arm db row each hand

Wod
2 rounds of
15 push press 50/35
15 sdhp
15 wallballs

rest 2′

20 jerk 60/40
20 deadlift 80/60
20 thrusters 50/35

BURNOUT

TEAM OF 2
(I GO YOU GO)

2 rounds of:
(2′ on-2′ off)

in 2 minutes
-10 shuttle runs
-max reps t2r

in 2 minutes
-10 shuttle runs
-max reps calories

in 2 minutes
-10 shuttle runs
-max reps burpees

FITNESS

STRENGTH
in a 12′ window find a heavy complex of:
1 snatch pull + 1 pause 3” below the kee power snatch + 1 ohs

WOD
”Nancy ”
5 rounds of
400m run
15 ohs 40/30

BURNOUT

Core Strength
4 sets

-15 weighted sit ups
-30″ plank
-15 v-ups

Every 4′ x 5 sets

-250/200m ski/row
-50 du/100 su
*max reps heavy db singe arm hang cluster

FITNESS

GYMNASTIC STRENGTH
3 sets of:
5 chin ups weighted if possible
3 wallwalk
10 ring push ups 2” pause at the top
20 hollow rocks

rest 1′

skill: hspu

WOD
Amrap 12′
buy in: 500m run/row/ski
then
10 hspu/any progression
12 db snatch alternate
16 reverse lunges weighted

BURNOUT

TEAM OF 2

Every 5′ for 5 sets

-20 synchro one arm snatch
-50 du/100 su
-16 synchro goblet squat

tabata
db pull throughs/plank

FITNESS

STRENGTH
in a 12′ window find a heavy complex of:
1 clean pull + 1 pause 3” below the knee squat clean + 1 jerk

WOD
team of 2
(rotate every round)

2′ on – 1′ off
A. amrap cindy
5 pull ups
10 push ups
15 squat

B.amrap
clean and jerk 60/40

the workout end when both athletes complete together 70 clean and jerk

BURNOUT

2 R.F.T

-500m row
-30 wallballs

-500m ski
-30 push ups

-500m run
-20 wallballs

-500m row
-20 push ups

FITNESS

STRENGTH
Every 2′ for 10′
10 back rack reverse lunges
build up to a heavy set

WOD
Emom 20′
1. 12 front squat 60/40
2. 12 cals
3. 10 t2b + max du
4. rest

FITNESS

skill: ring muscle up

strength
3 sets of
10 ring rows false grip / 5 false grip strict ring pull ups
6-10 ring dips + 10” ring support
2 ring muscle up/ 3 transition with a band
10 rings kipping

rest 1:30”

wod
For time
2 rounds of
5 ring muscle up/10 ring pull ups
10 burpees
15 air squat
then
1200m row
then
2 rounds
5 ring muscle ups/10 ring pull ups
10 burpees
15 air squat

BURNOUT

Team of 2
(7 SETS)

2′ on-2′ off

-15 wallballs
-50 du/100 su

*max reps push ups

FITNESS

STRENGTH
In a 10′ window find 1 rm deadlift
build up sets
10-8-5-3-1-1-1-1-..etc

wod
3 sets of
Amrap 6′
5 power clean
8 hspu/ hand release push ups
15 wallballs

rest 2′ b2n sets

BURNOUT

TEAM OF 2

-1000m run together
(one partner is holding medball)

-120 wallballs
(in every change perform 5 synchro burpees)

-1000m ski/row

-1000m run together
(one partner is holding medball)

-40 synchro burpees

FITNESS

STRENGTH
Every 1:30” for 6 sets
1 snatch pull + 2 power snatch + 1 squat snatch

wod
Amrap 14′
2-4-6-8..
power snatch
after every set 35 du + 4 ohs

BURNOUT

Every 5′ for 5 sets

-40/32 calories row
-75 du/150 su

**target to finish under 3:30′

FITNESS

STRENGTH
3 sets of:
10 l seated presses
10 chest supported rows
10 y raises

skill: row

wod
3 rounds of:
600m row
15 db push press
12 step over
9 db double snatch

cap:17′

BURNOUT

TEAM OF 2

Amrap 25′
(I GO YOU GO)

-10 dual db floor press
-8 dual db hang cleans
-12/10 calories row

FITNESS

STRENGTH
IN a 12′ window find 1 rm back squat
build up sets
10-8-5-3-1-1-1-1-1-1-….etc

WOD
Team of 2

Amrap 21′
42 thrusters 50/35
42 t2b
30 power clean
30 pull ups
18 squat clean
18 bar muscle ups/18 c2b

BURNOUT

FOR TIME

-1000/850m row
-20 dual db devil press
-2000m run
-15 hang squat clean
-1000/800m ski

FITNESS

STRENGTH
Every 1:30” for 6 sets
3 push press + 1 jerk
build up start from 60% of push press

then

4 sets of
10 seated arnold presses
10 reverse grip bent over row

rest 1:30”

Wod
EMOM 10′
1. 5 heavy power clean 80%
2. 12-15 cal

FITNESS

STRENGTH
4 set of
16 Split squat (8+8) back foot elevated
12 stiff leg deadlift deficit

rest 1:30”

Then

4 sets of
16 curtsy squat deficit
30” weighted wallsit

rest 1:30”

WOD
Amrap 6′
12 t2b
6 burpee box jump over

rest 1′

Amrap 6′
12 pull ups
6 hspu

BURNOUT

Emom 28′
-30″ max calories row
-8 dual db floor press
-8 leg raises
-30″ max reps burpees 2 target

FITNESS

STRENGTH
Every 2′ for 12′
6 bench press 3” pause at the bottom

then

4 sets of
12 pendlay rows
8 pike push ups
y raises standing position 12

rest 1:30”

WOD
Amrap 7′
7 hang power clean 45/30
35 du
7 front squat

BURNOUT

6 sets

Amrap 4′
-600/500m row
-12 burpee deadlifts
max calories ski

Rest 1′ b2n

FITNESS

STRENGTH
Every 2′ for 12′
snatch grip deadlift
set 1: 5 reps 70% of 1 rm deadlift
set 2: 3 reps 80% of 1 rm deadlift

then

2 sets of
Emom 6′
1. 4 power snatch 60%
2. 3 power snatch 70%
3. 2 power snatch 80%

Wod
team of 2
2 sets of
30 ohs 50/35
500m run together

BURNOUT

Core Strength
-3 sets-

-8 pike ups
-30″ plank
-15 weighted sit ups
-30″ plank

Amrap 16′
-30/25 calories row
-50 air squats
-20/15 calories ski
-10 dual db devil press

FITNESS

STRENGTH
Every 2′ for 12′
8 strict press with 2 dbs
4 strict pull ups

then

3/4 sets of
12 ring push ups + 10″
12 db rows
12 reverse flys

rest 1:30”

wod
Amrap 10′
100 du /200 s.u
30 box jump over
8 wallwalk
30 cal row
max wallballs

BURNOUT

8 sets

Amrap 2′
-15/12 calories row
-12 heavy wallballs 14-12/9
-9 leg raises

Rest 1′ b2n
(and continue where you stop)

FITNESS

STRENGTH
Every 2′ for 12′
front squat
5 reps ( first 3 reps pause 3” at the bottom last 2 reps regular tempo)

2 sets of
Emom 6′
1. 3 clean and jerk 60%
2. 2 clean and jerk 70%
3. 1 clean and jerk 80%

rest 2′ b2n sets ( increase 5% in the second set each minute )

WOD
team of 2
42-30-18
pull ups
swings
burpees to target

BURNOUT

Every 5′ for 30′ (6 sets)

-15 box jump overs
-20 single arm DB snatch
-max reps calories row until 3:30′

FITNESS

STRENGTH
Every 2′ for 10′
set 1: 5 strict press
set 2: 3 strict press
set 3: 5 strict press
set 4: 3 strict press
set 5 : 10 strict press

then

4 sets of
6 strict pull ups weighted if possible
30” front rack hold

then

wod
Team of 2
30 hang power clean go as heavy as possible
30 cal
30 jerk
30 cal

cap 10′

FITNESS

STRENGTH
Every 2′ for 10′
(8+8) split squat each leg

then

4 supersets of
15 kb deficit deadlift
12 deficit reverse lunges

then

wod
for time:
150 du
40 burpees to target
500m row

BURNOUT

Core Strength
4 sets

-40 russian twists
-12 v-ups
-12 arch rocks
-20″-20″ bird dog hold

Ladder for 15′
2-4-6-8-10-…

-swings
-single arm thrusters
-calories row

FITNESS

STRENGTH
Every 2′ for 10′
8 bench press across all sets

then

4 sets of
8 bent over row
10 arnold presses

rest 1:30”

then
WOD
”Fran”
21-15-9
thrusters 40/30
pull ups

cap 7′

BURNOUT

TEAM OF 2

AMRAP 25′
-240m farmers carry
-50 g.2.oh (plate)
-120m front rack carry
-50 push ups
-60m overhead carry
-20 synchro burpees

Core Strength
3 sets

-15 weighted sit ups
-15 hollow rocks
-30″ plank

FITNESS

Every 2′ for 10′
deadlift
set 1: 5 reps 75%
set 2: 3 reps 85%
set 3: 5 reps 75%
set 4: 3 reps 85%
set 5: 10 reps 60%

then

Every 1:30” for 9 sets
1 snatch pull + 2 hang power snatch + 1 ohs

then

wod
”isabel”
30 snatches 60/40

cap 6′

BURNOUT

Every 3′ x 10 sets

-8-10 burpees
-10 v-ups
-10 box jump overs
-12 swings

FITNESS

GYMNASTIC STRENGTH
5 set of
6 strict chin ups
3 wallwalk
6 ring dips
3 wallwalk
6 strict t2b

rest 1′ b2n sets

then
25 deficit push ups
25 ring rows

then

wod
500 m row
100 du /200
30 pistols
30 t2b

cap 9′

BURNOUT

ΤΕΑΜ ΟF 2
(I GO YOU GO)

(4 sets each)

-50 du/100 su
-8 dual db thrusters
-40 du/80 su
-6 dual db cleans
-30 du/60 su
-4 dual db devil press

(I GO YOU GO)
(4 sets each)

-12 leg raises
-12 dual db dealifts
-12 push ups

FITNESS

‘STRENGTH MONTH”

Every 2′ for 10′
back squat
set 1: 5 reps 75%
set 2: 3 reps 85%
set 3: 5 reps 75%
set 4: 3 reps 85%
set 5: 10 reps 60%

then

Every 1:30” for 9 sets
1 clean pull + 2 hang power clean + 1 jerk

then

wod
Team of 2
Amrap 7’
50 cal
20 synchronized burpees
max clean and jerk 60/40

BURNOUT

3 sets off:

Amrap 7′
-40/30 calories row
-20 burpees over line
-100 du/200 su

*in the remainig time max reps row/ski*

(Rest 2′ b2n)

FITNESS

STRENGTH
Every 1:30” for 9′
1 power clean + 1 squat clean + 1 jerk
build up

wod
In team of 2
buy in: 250m farmers carry
then
3 rounds
30 deadlift 100/70
30 t2b
30 one arm hang clean and jerk
30 cal bike/row

LEVEL 4

Team of 2

AMRAP 20min
80 x Single Unders
40 x Cal Row
40 x Box Jumps
40 x DBL DB Hang Snatches
80 x Single Unders
40 x Cal Row
40 x Toes To Rings
40 x DBL DB Thrusters

FITNESS

CORE STRENGTH
21-15-9
weighted sit ups
v-ups
strict leg raises
* 30” weighted plank after every set

skill: bar muscle up

WOD
for time
3 rounds of
4 bar muscle ups/8 pull ups + 8 push ups
15 db front squat
4 bar muscle up
12 db push press
4 bar muscle up
9 db burpee deadlift

BURNOUT

Core Strength
4 sets
-40″ plank
-16 db pull throughs
-12 strict k2e

Rest 1:30′

5 R.F.T
-15/12 cal row
-15 db snatch
-10 burpees over db
-60 du/120 su

Rest 1:30′ b2n

LEVEL 4

Strength
EMOM x 6min
5 x Deadlifts

Workout
AMRAP 12min
Buy In: 100 x Squats
Then,
Ladder
1,2,3,4,5,6,7,8,9,10..etc
Hang Power Cleans
Burpees Over Bar

FITNESS

STRENGTH
4 sets of
5 bench press
10 bent over row
12 ”y” raises

rest 1:30”

WOD
Emom 20′
1. 12-14 burpees to target
2. 15/12 cal
3. max box jump over
4.rest

BURNOUT

TEAM OF 2
AMRAP 30′

-70/60 calories row
-70 dual kb front rack lunges
-40 h.r.p.u

-70/60 cal ski
-70 dual kb deadlifts
-40 goblet squat

-70/60 cal row
-70 burpees over kb
-40 v-ups

*every 5′ (including 0:00′) perform 10 partner wallball

LEVEL 4

Strength
EMOM x 6min
1 x Snatch Pull
1 x Power Snatch
1 x Overhead Squat

Workout
AMRAP 12min
8 x Power Snatches
15/12 x Calories
30 x Single Unders

FITNESS

STRENGTH
Every 1:30” for 9′
4 ohs with 2” pause at the bottom

wod
5 rounds of
10 power snatch 40/30
50 du
25 wallballs

BURNOUT

Core Strength
3 sets
-10 pike-ups
-15 v-sit ups
-20 weighted sit ups

Rest 1:30′

Ladder for 16′
2-4-6-8-10-12-….

-calories
-overhead reverse lunges
-v-ups

LEVEL 4

Skill: Kipping Pull ups

Workout
AMRAP 10min
4 x Kipping Pull ups
8 x Pistols/Bench Pistols
16 x KB Swings

Rest 2min

AMRAP 10min
2 x Wall Walks
8 x Toes To Rings
16 x Weighted Reverse Lunges

FITNESS

STRENGTH
3 sets of
10 strict press with dbs
5 weighted strict pull ups
3 wallwalk

rest 1:30”

skill: hspu

wod
2 sets of
Amrap 6′
4 hspu
8 t2b
12 swings
16 goblet lunges

rest 1′ b2n sets

BURNOUT

TEAM OF 2
(2′ on-2′ off)

(I GO YOU GO)

-18/16 cal row/ski
-max reps dual db devil press

*until the team complete 80 reps*

LEVEL 4

Strength
EMOM x 8min
ODD: 5 x Back Squats
EVEN: 12-20 x Weighted Hip Thrusts

Workout
EMOM x 16min
1) 12/10 Calories
2) 20 x Single Arm DB Hang Snatches
3) 50-70 x Single Unders
4) 15 x Box Jumps Over

FITNESS

STRENGTH
Every 2′ for 12′
set 1: 3 back squat 80%
set 2: 3 front squat 80%
set 3: 3 back squat
set 4: 3 front squat
set 5: 3 back squat
set 6: 3 front squat

WOD
team of 2
For time
2 rnds of
30 thrusters 40/30
30 cal

rest 1′

2 rnds
30 hang clean
30 pull ups

rest 1′

2 rnds
30 push press
30 cal

BURNOUT

2 sets of:

-500m ski
-20 burpees over line
-100 du/200 su
-1000m row
-100 du/200 su
-20 burpees over line
-500m ski

(Rest 3′ b2n)

Cap: 35′

LEVEL 4

Strength
EMOM x 6min
1 x Clean Pull
1 x Squat Clean
1 x Front Squat
1 x Push Jerk

Workout
For Time
20 x Burpees Over Bar
20 x Squat Cleans
30 x Push ups
30 x Front Squats
40 x Kipping Leg Raises
40 x Push Jerk
50 x Wall Balls

FITNESS

STRENGTH
Every 2′ for 10′
2 push press + 3 push jerk
build to a heavy complex

WOD
Team of 2
For Time
30 clean and jerk 60/40
60 hand release push ups
30 thrusters
500m row/run/1000m bike
30 thrusters
60 hand release push ups
30 clean and jerk

LEVEL 4

Workout
Team of 2
For Time
1000m Row
Then
4 Rounds of
100 x Single Unders
10 x Wall Walks
20 x Burpee Box Jumps Over
30 x KB Swings
Then,
1000m Ski

FITNESS

STRENGTH
3 sets of
16(8+8) front foot elevated split squat 1+1/4
15-20 hip thrust heels on bench
30” Wall Sit weighted

rest 1′

skill: ring muscle up

Wod
Amrap 11′
12 cal
3 muscle up or any other progression/3 ring pull ups
3 ring dips
12 box jumps
3 muscle up
12 t2b

BURNOUT

EMOM 20′

-15/12 calories row/bike
-60 du/120 su
-20 goblet reverse lunges
-max reps dual db devil press
-REST
Core Strength
3 sets
-16 db pull throughs
-32 russian twists
-15 weighted sit ups

LEVEL 4

Workout
EMOM x 20min
1) 15/12 x Calories
2) 10 x Thrusters
3) 15 x Burpees Over Bar
4) 20 x Kipping Leg Raises
5) Rest

Core Strength
2 Sets of
10 x Strict Leg Raises
15 x V Ups
20 x Weighted Sit ups
30 x Russian Twists
1min Plank Hold

FITNESS

STRENGTH
Every 2′ for 10′
5 deadlift defict build up

wod
for time:
500m run
50 A block jumps
100 du/ 200 s.u
30 burpee to target
40 A block
100 du/200 s.u
30 burpee to target
500m run

BURNOUT

TEAM OF 2

AMRAP 30′

-1500/1200m row
-60 dual kb’s deadlift
-60 push ups on the kb’s

-1500/1200m ski
-60 burpees over row (double hop)
-60 partner medball sit ups

LEVEL 4

Strength
EMOM x 6min
3-5 x Hang Power Snatches

Workout
3 Rounds of
10 x Deadlifts
20/15 x Calories
30 x Push ups
100 x Single Unders

FITNESS

STRENGTH
Every 1:30” for 9′
1 power snatch + 1 hang squat snatch + 1 ohs
build up

wod
5 sets of
3’on-1’off
25 cal row/bike/run
max power snatch 45/35

BURNOUT

Core Strength

4 sets
-30 russian twists
-12 legs over kb
-20 hollw rocks

Rest 1:30′

WOD

8 sets
(1′ on – 1′ off)

-10 swings
-10 jumping squats
max reps burpees over line

LEVEL 4

Skill: Rope Climbs

Workout
AMRAP 10min
5 x Kipping Pull ups
7 x DBL DB Hang Snatches
9 x DBL DB Front Squats

Rest 2min

AMRAP 10min
2 x Rope Climbs
10 x Burpees Over DB
20 x DBL DB Front Rack Lunges

FITNESS

STRENGTH
3 sets of
8 strict hspu /8 pike push ups
8 chin ups
8 ring dips / 12 box dips

rest 1:30”

skil: pistols

WOD
for time:
26-22-18
pistols
db snatch
burpees

BURNOUT

TEAM OF 2
-7 sets-
(2′ on – 2′ off)

-10 dual db hang snatch
-12 heavy wallballs
max reps burpees box jump over

 LEVEL 4

Strength
EMOM x 6min
ODD: 6 x Front Squats
EVEN: 10 x DBL DB/KB Romanian Deadlifts

Workout
AMRAP 12min
8 x Hang Power Cleans
10 x Push ups
12 x Kipping Leg Raises
40 x Single Unders

FITNESS

STRENGTH
Every 2′ for 10′
5 back squat 3” pause at the bottom

wod
Team of 2
Amrap 20′
500m row/1km bike
30 hang squat clean 60/40
30 pull ups
50 swings

BURNOUT

Amrap 25′

-50 wallballs
-30 medball sit ups

-50/40 calories row/ski
-30 jumps over medball

-50 russian twists with medball
-30 push ups

-50 swings
-30 medball overhead lunges

LEVEL 4

Skill: Push Jerk

Strength
EMOM x 6min
1 x Clean Pull
1 x Power Clean
1 x Hang Power Clean
1 x Front Squat
1 x Push Jerk

Workout
4 Rounds of
9 x Push Jerks
15 x Burpees Over Bar
21 x Wall Balls

FITNESS

WOD
with a running clock

0:00-10:00
1 clean pull
1 squat clean
1 cluster
build up

10:00-11:00
rest

11:00-26:00
10 rnds of:
4 burpees
6 hang clean 50/35
8 wallball

26:00-27:00
rest

27:00-37:00
1 clean pull
1 squat clean
1 cluster

LEVEL 4

Workout
Team of 2
4 Rounds of
30 x Hand Relase Push ups
30 x Cal Row

Then,

3 Rounds of
30 x Toes To Rings
30 x Cal Ski

Then,

2 Rounds of
10 x Wall Walks
30 x Burpee Box Jump Over

FITNESS

CORE STRENGTH
4 SETS
12 dead bugs ( 6 each side )
20” l-sit
12 weighted sit ups feet anchored
14 side leg raises (6 each side)

rest 1:30”

BENCHMARK WOD
”NATE”
Amrap 20′
2 ring muscle up/bar muscle up/4 pull ups+4 push ups
4 hspu
8 swings 32/24

BURNOUT

Every 5′ for 30′ (6 sets)

-20/17 calories row
-60 du/120 su
-20 prisoner reverse lunges
*max reps burpees 2 target until 3:30′

LEVEL 4

Workout
I Go You Go
24 Rounds of
5 x Box Jumps Over
5 x DBL DB Hang Cleans
5 x DBL DB Push Press
5 x DBL DB Front Squats
5 x DBL DB Devil Press

Core Strength
2min Plank Hold
20 x DB Pull Throughs
20 x Sit ups
40 x Russian Twists

FITNESS

STRENGTH
4 rnds of
6 bench press
15 reverse flys with light dbs or plates

rest 1:30”

WOD
Emom 20′
1. 6 squat clean 60/40
2. 50-70 du
3. 14 burpees over bar
4. rest

BURNOUT

TEAM OF 2
-FOR TIME-

-1500/1200m row/ski
(one partner is holding 2 kb’s)

-140 heavy wallballs
(perform 15 synchro swings when you change)

-120 push ups
(one partner is holding 2 kb’s)

-1500/1200m ski/row
(one partner is holding 2 kb’s in front rack)

LEVEL 4

Strength
EMOM x 6min
2 x Snatch Pulls
3 x Power Snatches

Workout
EMOM x 16min
1) 14/12 x Calories
2) 8 x Thrusters+ 4 x Burpees
3) 70-100 x Single Unders
4) Rest

FITNESS

STRENGTH
Every 2′ for 10′
5 deadlift

Skill: snatch

WOD
Amrap 14′
3 t2b
3 power snatch 40/30
3 ohs
6 t2b
6 power snatch
6 ohs
9 t2b
9 power snatch
9 ohs
……..etc

BURNOUT

Core Strength
(4 sets)

-15 v-ups
-15 v-sit ups
-15 weighted sit ups
-max reps t2r

Ladder for 16′
2-4-6-8-10-…

-calories
-squat
-dual db hang snatch

LEVEL 4

Skill: HSPU

Workout
AMRAP 20min
5 x HSPU
10 x Toes To Rings/Leg Raises
15 x KB Swings
10 x Burpees
20 x A Block Squat Jumps
30 x Single Unders

FITNESS

STRENGTH
4 rnds of
10 ring rows with 2” pause
8 strict press
30” hollow

rest 1:30”

WOD
4 rnds
3’on-2’off
15 cals
10 hspu
max burpee box jumps

BURNOUT

TEAM OF 2
6 ROUNDS (each)
(I GO YOU GO)

-15 dual kb/db deadlifts
-40 du/8 su
-10 dual kb/db reverse lunges
-12 push ups on kb’s/db’s

4 ROUNDS (each)
(I GO YOU GO)

-15/12 calories
-8 burpees over kb/db

LEVEL 4

Strength
EMOM x 8min
ODD: 5 x Back Squats
EVEN: 15 x Weighted Hip Thrusts With Back On Bench

Workout
3 Rounds of
15 x Deadlifts
100 x Single unders
20 x Single Arm Hang Clean and Push Press
30 x DB Reverse Lunges

FITNESS

STRENGTH
Every 2′ for 10′
5 back squat

skill: push jerk

WOD
(team of 2 i go you go)
7 rnds
3 push jerk
3 front squat
3 pull ups

30 cals

5 rnds
3 push jerk
3 front squat
3 pull ups

30 cals

3 rnds
3 push jerk
3 front squat
3 pull ups

BURNOUT

3 Sets:

Amrap 8′
-20 box jumps
-20/17 calories
-15 burpees
-20 swings

REST 2′

*max reps alternating:
calories/burpees/box jumps

LEVEL 4

Strength
EMOM x 8min
2 x Clean Pulls
2 x Clusters

Workout
AMRAP 4min
Max Reps Bear Complex

Rest 1min

AMRAP 4min
Max Calories

Rest 1min

AMRAP 3min
Max Reps Burpees Over Bar

FITNESS

STRENGTH
In a 10′ window find a heavy complex of
1 snatch pull + 1 power snatch + 1 squat snatch

WOD
team of 2
Amrap 22′
500m row
20 power snatch 50/35
30 box jump over
20 ohs

LEVEL 4

Workout
Team of 2
For Time
1500m Row
50 x Weighted Sit ups
40 x DBL DB Devil Press
1000m Ski
50 x Wall Balls
40 x Synchro Burpees

FITNESS

STRENGTH
3 sets of
16 split squat back foot elevated
9 strict knees to elbows
30” wallsit weighted

rest 1:30”

skil: Ring muscle up

wod
2 sets of
Amrap 7′
4 ring muscle up
8 burpees
32 du

rest 2′

BURNOUT

Core Strength

3 sets
-40 russian twists
-15 weighted sit ups
-15 t2b
-12 pull throughs

(Rest 1′)

Amrap 15′
-70 du/140 su
-6 dual db hang clusters
-8 db push ups
-10 sit ups

LEVEL 4

Strength
EMOM x 8min
2 x Snatch Pulls
2 x Power Snatches
2 x Overhead Squats

Workout
3 Rounds of
7 x Deadlifts
14 x Box Jumps
7 x Pull ups
14/12 x Calories

FITNESS

STRENGTH
5 sets of
2 push jerk
+
2 push press

rest 1′

wod
30-20-10
swings
box step ups with kb
single arm push press

BURNOUT

TEAM OF 2
-FOR TIME-

-200 wallballs
-1000/800m row
-100 A-block jumps
-1000/800m ski

*every 3′ (including 0:00′) perform 5 synchro burpees

LEVEL 4

Strength
EMOM x 6min
3 x Hang Clusters

Workout
40sec On 20sec Off
EMOM x 16min
1) Calories
2) Hang Clusters
3) Single Unders
4) Rest

FITNESS

STRENGTH
Every 2′ for 10′
7 deadlift
same weight across all sets

skill: butterfly pull ups / kipping

wod
Emom 16′
1. 10 pull ups + 10 push ups
2. 16 db snatch
3. 12 burpees
4. 12-15 t2b

BURNOUT

Core Strength
4 sets

-8 pike ups
-30″ plank
-12 v-ups
-20″ hollow rocks

Amrap 17′
-15/12 calories
-20 swings
-8 burpee box jumps over
-10 goblet squat

LEVEL 4

Skill: Kipping Pull ups

Workout
AMRAP 20min
5 x Kipping Pull ups
5 x Burpees
10 x DBL DB Hang Cleans
5 x Burpees
20 x DBL DB Lunges
30 x Single Unders

FITNESS

STRENGTH
3 set of
10 standing arnold press
10 chest supported rows 2” pause at the top
15 reverse flys

rest 1:30”

skill: kipping hspu/strict hspu

wod
Amrap 15′
5 hspu
15 wallballs
5 hspu
15 cal
5 hspu
15 swings

BURNOUT

TEAM OF 2
8 R.F.T (I GO YOU GO)

-250/180m row
-3 dual DB burpee deadlift
-3 dual DB hang squat cleans
-3 dual DB devil press
-3 dual DB thrusters