Redefining fitness at CrossFit Northzone.

(+30) 211 40 70 545 Monis Arkadiou 7 Mon - Fri 7.30 - 23.00, Sat 11.00 - 21.00
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WOD

WOD

04-03-2024

FITNESS

Strength:
Front squat
Every 2 min for 12 min
Set 1-2 : 6 reps @70%
Set 3-4 : 4 reps @75%
Set 5-6 : 3 reps @80%
For time:(team of 2)
20-16-12-8-4
hang clean
front squat
50-40-30-20-10
pull ups
push press

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

02-03-2024
FITNESS
Strength:
Emom 8′:
5 Back squat 75%
5 min amrap:
20 wall ball
10 box jump over
5 sh2oh
70/45kg
2 min rest
4 min amrap:
15 wall ball
8 box jump over
7 sh2oh
60/35kg
rest 2 min:
3 min amrap:
10 wall ball
5 box jump over
10 sh20h
50/30kg
rest 2 min
2 min amrap:
5 thruster
3 box jump over
40/25 kg
01-03-2024

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

 

29-02-2024

FITNESS

Strength:
Jerk from racks
Emom 8′:
3 jerk (start 70% and build up to 85%)
For time:
5 rounds of DT
each round
60 du
*DT: 12 deadlift
9 hang clean
6 push jerk

BURNOUT

workout of the day
4 rounds of
1 min on
1 min off
1)max cal ski
2)kb farmer hold
3)max cal row
4) mountain climbers
28-02-2024

FITNESS

Strength:
Cluster
Every 2 min for 12 min
50%: 5 reps
60%: 4 reps
70%: 3 reps
80%: 2 reps
90%: 1rep
100%: 1 rep
every round max L-sit hold on pull up bar
For time:
10-1
thruster
burpees
5 ch2b/pull ups
45/30 kg

BURNOUT

workout of the day
team of 2
for time
150 wallball shots
100 cal ski
50 synchro down ups over line
27-02-2024

FITNESS

skill: bar mu
20 min amrap:
6 bmu
12 box jump
24 DB clean and jerk(12-12)
24 cal row/ski
Strength:
3 sets of
15 bicep curls
15 skull crushers
15 strict press

BURNOUT

workout of the day
tabata row
rest 2
tabata db clean and jerk
rest 2
tabata du
rest 2
tabata burpees over db
rest 2
tabata db snatch
26-02-2024

FITNESS

Strength:
Every 1:30 min for 9 min
Snatch pull+power snatch
(byild up to find max)
For time:(team of two)
20-18-16-14-12-10
power snatch
burpees over bar
toes to bar
10-8-6-4-2
wall walk
Buy out 100 cal

BURNOUT

workout of the day
amrap 30
team of 2
1200m row
100 jumping lunges
1000m row
80 vups
800m row
60 kb swings
600m row
40 jumping lunges
400m row
20 hand release pushups
24-2-2024

FITNESS

 

Team of 2
Strength
Every 2min for 10min
1 Clean Pull
1 Hang Power Clean
1 Power Clean
1 Thruster
Workout
For Time
5-4-3-2-1
Rounds of Cindy*
5-5-5-5-5
Clean and Jerk 70-50/45-35
*1 Round of Cindy
5 x Pull ups
10 x Push ups
15 x Squats
23-2-2024

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

22-02-2024

FITNESS

Strength:
Every 2 min for 12 min
1 power clean
1 hang squat clean
1 jerk
max out complex
8 min amrap:
3 sh2oh
4 hang power clean
5 front squat
12 box jump over
rest 2 min
5 min amrap:(team of 2)
max calories all out

BURNOUT

workout of the day
team of 2
AMRAP 8
buy in:1000m ski
max reps goblet squats
rest 2
AMRAP 8
buy in 1000m ski
max reps pushups
rest 2
AMRAP 8
buy in 1000m ski
max reps synchro vups
21-02-2024

FITNESS

Strength:
Every 1:30 min for 9 min
Power snatch
1. 5 reps 70%
2.4 reps 75%
3.3 reps 85%
4.2 reps 90%
5.1 rep 95%
6. 1 rep 95-100%
7 min amrap:
10 power snatch
7 oh squat
10 pull ups
7 burpees over bar
40/25 kg
rest 3 min
5 min amrap:
5 power snatch
5 oh squat
5 pull ups
5 burpees over bar
50/35 kg

BURNOUT

workout of the day
4 sets of
1min on
1min off
1)cal ski
2)wallballs
3)cal row
4)burpee

 

20-2-2024

 

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

19-2-2024

FITNESS

Strength:
Every 2 min for 12 min
Back squat
Set 1-2: 4 reps 75%
Set 3-4: 3 reps 80%
Set 5-6: 2 reps 85%
15 min amrap:(team of 2 )
1-2-3-4-5-6-7-8-…
devil press (synchro) one DB
toes to bar
20 d.u (synchro)

BURNOUT

workout of the day
tabata row
rest 1
tabata burpee double jump
rest1
tabata box jumps
rest 1
tabata v-ups
rest 1
tabata jumping lunges
17-2-2024

FITNESS

7min AMRAP (team of 2)
10 synchro down ups
30 d.u./s.u (alternate)
20min AMRAP (team of 2)
60 deadlift
20 burpees facing over bar synchro
60 front squat
20 burpees facing over bar synchro
60 Shoulder to Overhead
20 burpees facing over bar synchro
Remaining Time: Clean and Jerk

 

16-2-2024

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

15-2-2024

FITNESS

Strength
Push Press
Find max 5 reps in 12 mins
For time:
150 d.u
10 push press
20 power clean
40 box jump
20 power clean
10 push press
150 d.u
50/35 kg
BURNOUT
AMRAP 30
1200m row
100 synchro situps
1000m row
80 synchro synchro jump squat
800m row
60 synchro pushups
600m row
40 synchro reverse burpees
14-02-2024

FITNESS

Strength: Deadlift
Every 2 mins for 12 mins
Sets 1-2 x 5 reps @ 70%
Sets 3-4 x 4 reps @ 75%
Sets 5-6 x 3 reps @ 80 %
For time:
21-15-9
Partner Deadlift
Synchro Toes to bar/Synchro Weighted Sit ups
42-30-18
Cals

BURNOUT

Workout
Team of 2
AMRAP 30min
30 x Rainbow Wall Balls
10 x Synchro Burpees
30 x Medball Partner Sit ups
10 x Synchro Burpees
30 x Cal Row
10 x Synchro Burpees
30 x Cal Ski
10 x Synchro Burpees
13-02-2024

FITNESS 

 

Skill: Handstand Walk
Workout
5 sets of:
Every 3 mins
7,5m handstand walk
10 alt. DB Snatch
12 cals
Rest 1 min between sets
Strength
2-3 rounds of:
25 bicep curls KB
25 banded tricep press down
20 strict pull ups with band

 

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

 

12-02-2024

FITNESS

Strength
Every 1’30” min
Snatch Pull + Power Snatch + Hang Snatch
Build up to 85%
For time: Team of 2
150 wall balls
100 cals
50 P.Snatch
BURNOUT
workout of the day
team of two
30 min amrap
1000m row
(partner famer hold)
80 vups
(partner plank hold)
60 goblet squat
(partner wall sit)
40 synchro jumping lunges
20 synchro burpees over line
10-02-2024

FITNESS

Team of two
For time:
60 hang power clean 40/25 kg
60 box jumps over
60 synchro jumping lunges
50 hang power clean 50/30 kg
50 burpees box jump
50 synchro jumping lunges
40 hang power clean 60/40 kg
40 burpees box jump over
40 synchro jumping lunges
09-02-2024

FITNESS

Strength:
12 Y raises
12 Reverse flyes
20-30 sec hshold
skill:bar mu
AMRAP 20min
5 bar mu
14/12 cal ski
15 DBL DB/KB deadlift
250m Run

BURNOUT

amrap 25
team of 2
p1)max cal
p2) 10 alt db snatch
5+5 oh lunges
5 devil press
08-02-2024

FITNESS

Strength:
every 2 min for 12 min
Squat Clean
10 reps 50%
8 reps 60%
6 reps 70%
4 reps 80%
2 reps 90%
1 rep 100%
For time:
21-15-9
gr2oh
cal row/run/bike
rest 1 min
9-7-5
burpees pull up
front squat
RxWeight 40/25
BURNOUT
workout
every 2 for 24
1) amrap 2
12 goblet squat
6 burpees
2) max cal row/ski
07-02-2024

FITNESS

Strength:
every 1:30 min for 9 min
1 snatch pull
1 power snatch
1 hang power snatch
For time:
Buy in 40 burpees
then 4 rounds
7 power snatch
2 oh squat
20 Toes To Bar/weigted sit ups
24 du
Buy out 40 burpees

BURNOUT

workout
8 min amrap
i go u go
250/200m ski
rest 2 minutes
8 min amrap
i go u go
250/200m row
8 min amrap
i go u go
12 kb swings
6 broad jumps
06-02-2024

FITNESS

skill: hswalk
For time:
400-200-100-200-400m row/ski
5 DBL DB hang snatch
6 burppes over DB
7m hswalk
8 box jump over
Core strength:
Coach choice

BURNOUT

workout
amrap 25
team of 2
2500 m row
48 push press
48db lunges
1200m row
48 down ups
48 vups
05-02-2024

FITNESS

Strength:
Every 2 min for 12 min
Back squat
set 1-2 5 reps 75%
set 3-4 3 reps 80%
set 5-6 2 reps 85%-90%
18 min amrap:(Team of two)
400m row/run
10-12-14-16-18-…
push press
pull ups
wall ball

 

BURNOUT

workout of the day
every 5 minutes for 30 minutes
1)1000/800m ski
2) 40 situps/30 airsquats /20 pushups
3)1000/800m row
03-02-2024

FITNESS

Skill: Rope Climbs
Workout
20 min amrap:(team of 2)
6 rope climbs
40 Dual DB sh2oh
80 air squat
10 Synchro Facing burpees over line
40 du/80 su synchro
Strength:
3 sets of
15 supinated ring rows
30″ wall sit
15 skull crushers
02-02-2024

FITNESS

Strength:
10-8-6-4-2
ring dips
ring pull ups
20″ hollow hold between sets
skill: hspu
For time:
4 sets of
18 cal row/ski
14 Single Arm Hang DB Clean and Jerk 22.5/15
10 hspu
each set 15m DB farmer carry

BURNOUT

AMRAP 5
Buy in 500/400m row
Max db clean
Rest 2 minutes
AMRAP 5
Buy in 500/400m row
Max db push press
Rest 2
AMRAP 5
Buy in 500/400m row
Max db cnj
Rest 2
AMRAP 5
Buy in 500/400m row
Max devil press
01-02-2024

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

31-01-2024

FITNESS

Strength:
EMOM 3′:
3 Power Snatch +3 Overhead Squats 70%
rest 1 min
EMOM 3′:
2 Power Snatch +2 Overhead Squats 75%
rest 1 min
EMOM 3′:
1 Power Snatch +1 Overhead Squat 80%
Workout:
12 min amrap:
44 burpees buy in
Then
12 x Box jump over
6 x Pull Ups
12 x DB alt. snatch 22.5/15
BURNOUT
workout
every 3 mins for 27
1) 30/25 cal row
2)30 vups + 15 jump forward run back
3)30/25 cal ski
30-01-2024

FITNESS

Strength:
3 sets of
12 DB floor chest press
12 DB seated press
12 rings bicep curls
Skill: du
Emom 20 min:
1) 40 sec du
2) 40 sec Dual DB thruster (20/12.5)
3) 40 sec burpees Over DB
4) 40 sec max cal row/ski

BURNOUT

workout
amrap 25
team of 2
buy in :2500m row
in the remaining time
amrap
20 wallballs
15 kb swings
10 down ups
29-1-2024

FITNESS 

 

Strength:

Front squat
every 1:30 min for 9 min
set 1: 5 reps 65%
set 2: 3 reps 70%
set 3: 3reps 75%
set 4: 2 reps 80%
set 5: 2 reps 85%
set 6: 2 reps 85%

15 min amrap:(team of 2 IGYG)
2-4-6-8-10-….
Shoulder To Overhead
Toes to bar
Single DB Box Step Over

* After each set 20 du/40 su

 

BURNOUT

workout

team of two

i go u go

amrap 10
max cal ski

rest 2

amrap 10
max burpee box jumps

rest 2

amrap 10
max du

27-01-2024

FITNESS

8 min amrap work each
rest 2 min between
8 rounds IGYG (4 each)
A)8 DB thrusters
8 box jumps
max reps back squats barbell
B)8 oh DB lunges
8 box jump over
max reps front squat barbell
C)8 DB snatch
8 burpee box jump over
max reps oh squat barbell
barbel:30-40/50-60 kg

 

26-01-2024

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

25-01-2024

FITNESS

Strength:
every 1:30 min build up to 80%-85%
clean pull+hang clean squat
For time:
500m run buy in
15-12-9-12-15
hang power clean
sh20h
500m row buy out

BURNOUT

every 2 minutes for 24 minutes
1)400/300m row/ski
2)25 unbroken wallballs
3) 400/300m row/ski
4)25 burpees
24-01-2024

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 

 

4 rounds of
1 min on
1 min off

1) farmer hold
2) mountain climbers
3) vups
4) su

23-01-2024

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

22-01-2024

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

 

20-01-2024

FITNESS

Workout
(team of 2)
IGYG
6 MIN AMRAP EACH
REST 2 MIN BETWEEN
A) 6 hang power clean
4 burpees over bar
B) 6 wall balls
5 toes to bar
C)200 m row/run
D) 5 pull ups
5 power snatch
25/40 kg

 

19-01-2024

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

18-01-2024

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

17-01-2024

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

16-01-2024

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

15-01-2024

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

 

13-01-2024

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

12-01-2024

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

11-01-2024

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

10-01-2024

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

09-01-2024

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

08-01-2024

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

05-01-2024

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

04-01-2024

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

03-01-2024

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

02/01/2024

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

29-12-2023

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

28-12-2023

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

27-12-2023

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

22-12-2023

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

21-12-2023

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

 

20-12-2023

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

19-12-2023

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

18-12-2023

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

16-12-2023

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

15-12-2023

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

14-12-2023

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

13-12-2023

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

12-12-2023

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

11-12-2023

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

09-12-2023

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

08-12-2023

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

07-12-2023

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

06-12-2023

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

05-12-2023

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

4-12-2023

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

02-12-2023

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

 

01-12-2023

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

30-11-2023

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

29-11-2023

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

28-11-2023

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

27-11-2023

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

25-11-2023

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

24-11-2023

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

23-11-2023

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

22-11-2023

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

21-11-2023

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

20-11-2023

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

18-11-2023

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

 

17-11-2023

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

16-11-2023

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

15-11-2023

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

14-11-2023

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

13-11-2023

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

11-11-2023

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

10-11-2023

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

 

09-11-2023

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

08-11-2023

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

07-11-2023

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

 

 

06-11-2023

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

04-11-2023

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

03-11-2023

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

02-11-2023

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)

01-11-2023

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

31-10-2023

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

30-10-2023

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

27-10-2023

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)

26-10-2023

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

25-10-2023

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

24-10-2023

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

23-10-2023

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

21-10-2023

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

20-10-2023

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

19-10-2023

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

18-10-2023

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′

17-10-2023

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

16-10-2023

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

14-10-2023

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

13-10-2023

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

12-10-2023

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

11-10-2023

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

10-10-2023

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)

09-10-2023

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′

07-10-2023

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′

06-10-2023

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

05-10-2023

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

 

04-10-2023

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

03-10-2023

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

02-10-2023

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)

30-09-2023

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

29-08-2023

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

28-09-2023

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

27-09-2023

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

26-09-2023

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

25-09-2023

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

23-09-2023

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

22-09-2023

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

21-09-2023

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

20-09-2023

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

19-09-2023

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

18-09-2023

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

16-09-2023

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

15-09-2023

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

14-09-2023

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

13-09-2023

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

12-09-2023

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

11-09-2023

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

09-09-2023

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

08-09-2023

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

07-09-2023

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

06-09-2023

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

05-09-2023

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

LEVEL 4

Strength
EMOM x 8min
5 x Deadlifts

Workout
,Team of 2
AMRAP 15min
30 x Synchro Single Arm DB Hang Snatches
30/20 x Calories
30 x Box Jumps Over

04-09-2023

FITNESS

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

WOD
Team of 2
1000m row/run
30 clean jerk 60/40
100 du each
800m row
30 clean and jerk
100 du each
600m row
30 clean and jerk
100 du each
400m row

BURNOUT

-FOR TIME-

-1500/1200m row/ski
-50 wallballs
-30 push ups
-200 du/400 su
-30 push ups
-50 wallballs
-1500/1200m ski/row

LEVEL 4 

Strength
EMOM x 6min
1 x Clean Pull
2 x Hang Power Cleans
3 x Push Jerks

Workout
For Time
75 x Wall Balls
30 x Hang Clean and Jerk
75 x Leg Raises
*Every 2min complete 8 x Burpees Over Bar
Including 00:00

02-09-2023

FITNESS

STRENGTH
Every 2′ for 10′
2 reverse lunges + 1 back squat build up
build up

WOD
Team of 2
for time
40 box step ups
20 one arm devil press
200 du
40 box step ups
16 one arm devil press
50 t2b
40 box step ups
14 one arm devil press
200 du

LEVEL 4

Workout
EMOM x 20min
1) 14/12 x Calories
2) 50-70 x Single Unders
3) 15 x Leg Raises / Sit ups
4) 10-15 x DBL DB Thrusters
5) Rest

Core Strength
2 Sets of
20 x Side Plank Rotations 10/10
20 x Prone Angels
10 x Strict Leg Raises

01-09-2023

FITNESS

CORE STRENGTH
4 rounds
20 russian twist
20 v-ups
15”-20” l-sit
20 slow mountain climbers on rings

rest 1:30”

Wod
Emom 20′
1. 10-15 pull ups
2. 12/9 cal ski
3. 10-15 ring push ups
4. 15/12 cal row
5. rest

BURNOUT

10 sets
(2′ on – 1′ off)

-50 du/100 su
-12/10 calories row
-max reps burpee 2 target

LEVEL 4

Strength
EMOM x 8min
1 x Snatch Pull
2 x Hang Power Snatches
2 x Overhead Squats

Workout
AMRAP 12min
80 x Single Unders
15 x Goblet Squats
12 x Push ups
9 x Deadlifts

31-08-2023

FITNESS

STRENGTH
3 set of
12 incline bench press
12 chest supported rows

rest 1′

Wod
team of 2
4 Rounds each ( i go you go )
15 cal row
5 power clean 60/40

then

2 Rounds each
10 burpees over bar
10 hang clean

BURNOUT

Team of 2

AMRAP 25′
-60 overhead lunges (plate)
-40 push ups
-60 g.2.oh
-100 du/200 su (each)
-60 burpees to plate
-100/80 calories row/ski

LEVEL 4

Strength
EMOM x 8min
1 x Clean Pull
2 x Power Cleans
2 x Front Squats
2 x Push Press

Workout
AMRAP 14min
6 x Thrusters
9 x Burpees
12 x Sit ups
15/12 x Calories

 

30-08-2023

FITNESS

STRENGTH
Every 2′ for 10′
5 front squat build up

wod
For time
5 rounds of
10 power snatch 40/30
12 box jumps

cash out: 2′ max hang hold

BURNOUT

Core Strength
3 sets
-10 weighted sit ups
-30″ plank
-10 v-sit ups
-20″ hollow hold

Amrap 7′
-12/10 calories row/ski
-15 wallballs

Rest 2′

Amrap 7′
-12/10 calories ski/row
-15 dual db hang clean

LEVEL 4

Skill: Turkish Get Up

AMRAP 3min
Max Reps Turkish Get ups

Rest 1min

AMRAP 12min
12 x Single Arm DB Hang Snatches
12 x Toes To Rings
30 x Single Unders

Rest 1min

AMRAP 3min
Max Reps Turkish Get ups

29-08-2023

FITNESS

STRENGTH
3 sets of
4-6 strict pull ups
15 floor presses
15 reverse flys

rest 1′ b2n sets

Wod
Amrap 15′
15 t2b
12 one arm db hang clean and jerk
100 du/200 s.u

BURNOUT

TEAM OF 2

AMRAP 25′

-100 swings
-100 du/200 su
-80 prisoner 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

LEVEL 4

Strength
EMOM x 6min
ODD: 5 x Back Squats
EVEN: 12 x Single Leg Romanian Deadlifts 6/6

Workout
AMRAP 12min
Buy In: 30/20 x Calories
Then,
6 x Reverse Burpees
8 x DBL DB Half Man Makers
12 x DBL DB Front Rack Reverse Lunges

28-08-2023

FITNESS

STRENGTH
Every 2′ for 10′
5 strict press build up

Team of 2
100 wallball
80 cal
60 deadlift 80/60
40 burpees over bar

tabata weighted plank

BURNOUT

AMRAP 8′
-15/12 calories row
-15 air squat
-15 dual db push press

REST 2′

AMRAP 8′
15/12 calories row/ski
-15 jumping squat
-15 push ups

REST 2′

AMRAP 8′
-15/12 calories row
-15 t2r
-15 dual db deadlift

LEVEL 4

Core Strength
30-20-10
Weightd Sit ups
Side Plank Rotations
Alternate V Ups
Prone Angels

Workout
AMRAP 14min
3 x Burpees Over Bar
6 x Push Press
9 x Front Squats
60 x Single Unders

26-08-2023

FITNESS

STRENGTH

IN a 10 minute window build to a heavy
clean and jerk (80%)

WOD
Team of 2
Amrap 20′
30 push press 45/30
30 cal
30 lunges weighted
200 du /400 s.u

LEVEL 4

Workout#1
3 Sets of
AMRAP 2min
18/15 x Cal Skierg/Row
Max Reps Burpees Box Jumsp Over

Rest 1min Between Sets

*Rest 3min and then start wod 2

Workout#2
3 Sets of
AMRAP 2min
14/12 x Cal Row/Ski
Max Reps Wall Balls

Rest 1min Between Sets

25-08-2023

FITNESS

CORE STRENGTH
21-15-9
strict knees to elbows
v-ups
weighted sit ups

*after every set 20” side plank each side

WOD
for time
20 burpee box jumps
15 cal
15 burpee box jumps
20 cal
10 burpee box jumps
25 cal
5 burpee box jumps
30 cal

LEVEL 4

Strength
EMOM x 8min
1 x Clean Pull
1 x Hang Power Clean
2 x Front Squats

Workout
For Time
10 Rounds of
4 x Hang Power Cleans
8 x Burpees Over Bar

24-08-2023

FITNESS

STRENGTH
4 Sets of
8 bench press
12 reverse flys

rest 1′

WOD
5 rnds of
21 jump squat
15 pull ups
12 burpee to target
4 wallwalk

LEVEL 4

Strength
EMOM x 8min
1 x Clean Pull
1 x Hang Power Clean
2 x Front Squats

Workout
For Time
10 Rounds of
4 x Hang Power Cleans
8 x Burpees Over Bar

23-08-2023

FITNESS

STRENGTH
Every 2′ for 10′
5 deadlift 65%

WOD
Team of 2
12 rnds ( 6 each )
8 power clean 60/40
16 wallballs

LEVEL 4

Strength
EMOM x 9min
1) 12-15 x Supinated Ring Rows
2) 12 x DB Floor Press
3) 40sec Wall Sit

Workout
AMRAP 12min
2.4.6.8.10…etc
Single Arm DB Hang Squat Cleans
Toes To Rings
Box Jumps Over
*After each Round
200m/150m Row

22-08-2023

FITNESS

STRENGTH
4 sets of
12 reverse grip ring rows
10 arnold presses

rest 1′

Wod
Amrap 16′
15 hand release push ups
12 db front squat
9 box jumps

LEVEL 4 

Strength From Racks
EMOM x 8min
ODD: 7 x Back Squats
EVEN: 14 x Glute Bridges

Workout
For Time
15-12-9-6-3
Calories
Wall Balls
DB Push Press

21-08-2023

FITNESS

STRENGTH
Every 2′ for 10′
5 back squat 65%

Wod
5 rnds of
21 swings
15 cal
9 t2b

tabata
hollow

LEVEL 4

Workout
AMRAP 12min
30 x Single Unders
15 x Squats/Goblet Squats
30 x Single Unders
10 x Push ups
30 x Single Unders
5 x Burpees

Strength
Every 2.30min For 10min
20 x Side Plank Rotations 10/10
20 x Prone Angels
20sec Plank Hold

10-08-2023

FITNESS

STRENGTH
Every 2′ for 10′
12 front rack reverse lunges
build up

WOD
Team of 2
for time

1000m row/ 2000m bike/ 1000m ski
50 deadlift 100/80

rest 1′

1000m row/ 2000m bike/ 1000m ski
40 power clean 60/40

rest 1′

1000m row/ 2000m bike/ 1000m ski
30 thrusters 40/30

LEVEL 4

Strength
EMOM x 8min
5 x Deadlifts

Workout
4 Sets of
AMRAP 4min
2 Rounds of
10 x DBL DB Hang Snatches
20 x DBL DB Front Squats
Max Reps Burpees Over Bar

Rest 1min between Sets

09-08-2023

FITNESS

STRENGTH
Every 1:30” for 9′
1 snatch pull + 1 power snatch + 1 squat snatch + 1 ohs

WOD
For time
5 rnds
70 du/140 s.u
5 power snatch 45/30
15 t2b
3 squat snatch

LEVEL 4

Skill: HSPU

Skill Practice
EMOM x 8min
5-7 x Strict HSPU/Pike Push ups

Open Workout 22.1

AMRAP 15min
3 x Wall Walks
12 x Single Arm DB Snatches
15 x Box Jump Over

08-08-2023

FITNESS

STRENGTH
3 sets of
12 incline db bench press
12 chest supported rows
12 t raises (on rings)

rest 1:30” rest b2n

skill: butterfly pull ups

WOD
Amrap 12′
15 cal
12 pull ups
50 du
12 box jump over

LEVEL 4


Workout
For Time
5 Rounds of
12 x DBL DB Hang Power Cleans
12 x DBL DB Push Press/Push Jerks
12/10 x Calories

Pull Accessory Strength
3 Sets of
20 x Single Arm DB Row on Box
15 x Supinated Ring Rows
15 x Reverse Flys
20 x Prone Angels (Weighted)

07-08-2023

FITNESS

STRENGTH
10-8-6-4-2
squat clean ladder
build up
rest 1′ b2n sets

WOD
Team of 2
40 -30 -20
swings synchro
goblet squat synchro
synchro burpees

LEVEL 4

Strength
EMOM x 8min
1 x Clean Pull
2 x Squat Cleans
2 x Thrusters

Workout
For Time
30 x Deadlifts
Then,
2 Rounds of
15 x Wall Balls
12 x Burpees
9 x Leg Raises
Then,
20 x Deadlifts
Then,
2 Rounds of
15 x Wall Balls
12 x Burpees
9 x Leg Raises
Then,
10 x Deadlifts

05-08-2023

FITNESS

STRENGTH
In a 10′ window find 3 rm front squat

WOD
Every 2′ for 24′
A. 250m row
max pull ups

rest 1′

B. 15 burpees over bar
max power snatch 40/30

rest 1′

LEVEL 4

Workout
Team of 2
2 Rounds of
60 x Cal Row
50 x Toes To Rings
40 x Burpees
30 x DBL DB Hang Cleans
10 x Wall Walks

04-08-2023

FITNESS

Strength
4 sets of
12 single leg deadlift (6+6)
20 bench hip thrust (legs on bench )
12 deficit reverse lunges

rest 1′ b2n sets

Wod
WOD
team of 2
Amrap 10′
20 cal ski
10 devil press
20 db push press

rest 2′

Amrap 10′
100 du
20 db hang squat clean
30 hand release push ups

LEVEL 4

Strength
EMOM x 8min
ODD: 5 x Front Squats 1/4+1/1
EVEN: 15-20 x Hip Thrusts with heels on box

Workout
AMRAP 14min
20 x Box Jumps
15 x Hand Release Push ups
10 x Deadlifts

03-08-2023

FITNESS

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

skill: pistols

wod
for time
20 pistols
30 cal
20 t2b
30 box jumps
20 t2b
30 cal
30 box jumps
20 pistols

LEVEL 4

Strength
EMOM x 6min
1 x Snatch Pull
2 x Hang Power Snatches
1 x Hang Squat Snatch

Workout
EMOM x 16min
1) 5 x Hang Power Snatches+ 20 x Single Unders
2) 12 x Wall Balls+ 4-6 x Burpees
3) 14/12 x Calories
4) Rest

02-08-2023

FITNESS

Strength
in a 12′ window find a hevy complex of
1 squat clean + 3 front squat


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

core
tabata : side plank rotations

LEVEL 4 

Skill: HSPU

Workout
3 Sets of
AMRAP 6min
4 x Kipping Pull ups
8 x HSPU
16 x KB Swings

Rest 2min Between Sets

01-08-2023

FITNESS

Strength
4 sets
5 weighted chin ups + 10” hold last rep
10 ring push ups + 10” hold last rep

rest 1′

skill: bar muscle up

wod
2 sets of
Amrap 6′
15 wallball
5 bar muscle up/10 pull ups
2 wallwalk

rest 2′ b2n sets

LEVEL 4

Strength
EMOM x 8min
ODD: 12 x Back Rack Reverse Lunges 6/6
EVEN: 20 x Single Leg Hip Thrusts 10/10

Workout
2 Rounds of
15 x Front Squats
21 x Push ups
Then,
2 Rounds of
15 x Front Squats
150 x Single Unders

31-07-2023

FITNESS

 

Strength
Every 2′ for 10′
5 deficit deadlift build up

Wod
3 rounds
2’on – 2’off

A. 20/15 cal row
max thrusters 40/30

B. 15 burpees over bar
max hang clean

*alternate with a partner between A and B
one athlete perform part A the other rest then continue with B

 

LEVEL 4

Strength
EMOM x 6min
1 x Clean Pull
1 x Power Clean
1 x Cluster

Workout
AMRAP 12min
2,4,6,8,10,12,14…etc
Burpees Over Bar
1,2,3,4,5,6,7..etc
Bear Complex
*After each set 20 x Single Unders

1 Rep Bear Complex
1 x Cluster+1 x Back Rack Thruster

29-07-2023

FITNESS

STRENGTH
In a 10:00′ window find a heavy complex of
1 power clean + 1 front squat + 1 thruster

WOD
3 rounds
30 swings 24/16
30 single db/kb step over
30 hand release push ups

LEVEL 4 

Workout
Team of 2
AMRAP 20min
50 x Cal Row
5 x Synchro Burpees
50 x Box Jumps
5 x Synchro Burpees
50 x KB Swings
5 x Synchro Burpees
50 x Toes To Rings
5 x Synchro Burpees

28-07-2023

FITNESS

CORE STRENGTH
21-15-9
strict knees to elbows
v-ups
slow mountain climbers on rings

* after every set 45” weighted plank

WOD
team of 2
A. 100 cal ski
* every 3′ inclunding 0:00
12 synchro burpees

B. 100 cal row
every 3′ inclunding 0:00
12 synchro A block jumps

BURNOUT

TEAM OF 2

(A)
Amrap 15′
(I GO YOU GO)

-10 leg raises
-10 box jump overs
-5 dual db hang squat clean
-5 dual db hang snatch

(B)
For Time

-60/50 calories row
-30 synchro single arm hang snatch
-30 synchro goblet squat
-60/50 calories row
-30 synchro burpees
-30 synchro thrusters

LEVEL 4

Strength
EMOM x 6min
ODD: 4 x Front Squats+ 4-6 x Front Rack Reverse Lunges
EVEN: 40sec Plank Hold

Workout
For Time
3 Rounds of
5 x Pull ups
15 x Hang Power Snatches
30 x Squats
100 x Single Unders

27-07-2023

FITNESS

STRENGTH
4 sets of
6 bench press 3” pause at the bottom
6 weighted pull ups

rest 1′

WOD
7 rounds of
7 burpee box jumps
7 t2b
50 du

BURNOUT

Every 10′ for 30′

-20/16 calories row
-10 burpees
-20/16 calories row
-10 burpees high knees
-20/16 calories row
-10 burpees broad jump

LEVEL 4

Strength
EMOM x 6min
1 x Snatch Pull
2 x Power Snatches
3 x Overhead Squats

Workout
EMOM x 15min
1) 5 x Deadlifts+ 40 x Single Unders
2) 10/7 x Calories+ 5 x Burpees
3) Rest

26-07-2023

FITNESS

STRENGTH
Every 2′ for 10
5 banded deadlift
build up

WOD
EMOM 20′
1. 10 hang snatch 45/30
2. 18/15 cal
3. max ohs
4. rest

ohs goal: 15+

BURNOUT

(5 sets)

AMRAP 4′

-300m row
-10 dual kb/db hang snatch
-15 t2r/t2b/v-ups
-max reps:
a)du/su
b)ski/row
c)burpees
d)air squat
e)row/ski

(rest 2)

LEVEL 4

Skill: Ring Push-up

Workout

AMRAP 10min
10 x Ring Push-ups
15 x Swines
20 x Squats

Rest 2min

AMRAP 10min
5 x Wall Walk
10 x Toes To Rings/Leg Raises
20 x Lunges

25-07-2023

FITNESS

STRENGTH
4 sets of
12 reverse grip ring rows
3 wallwalk
8 z press from the floor

rest 1′ b2n

skill: hspu

WOD
Amrap 12′
5 hspu
10 one arm devil press
24 wallballs

BURNOUT

TEAM OF 2

4 sets:
(2′ on – 2′ off)

(A)
-18/14 calories row
-max reps dual db devil press

(B)
-18/14 calories ski/bike
-max reps one db box over

LEVEL 4

Strength
EMOM x 8min
ODD: 5 x Back Squats 1/4+1/1
EVEN: 20 x Weighted Hip Thrusts

Workout
2 Sets of
EMOM x 6min
1) 16-20 x Single Arm DB Hang Snatches
2) 15-20 x Box Jumps Over
3) 60-80 x Single Unders

Rest 2min Between Sets

24-07-2023

FITNESS

STRENGTH
Every 2′ for 10
4 back squat 1+1/4

wod
team of 2
for time
30 cal
20 bear complex 60/40
30 cal
50 t2b
30 cal
20 bear complex
30 cal
50 pull ups
30 cal
20 bear complex

1 bear complex : 1 cluster + 1 back rack thruster

BURNOUT

(4 sets)

Amrap 5′
-15/12 calories row
-15 box jump overs
-10 v-ups
-10 burpees

(rest 2′ b2n)

Tabata: weighted sit ups/v-sit ups

LEVEL 4

Strength
EMOM x 6min
1 x Clean Pull
2 x Power Cleans
2 x Squat Cleans
2 x Push Press

Workout
2 Rounds of
9 x Squat Cleans
18 x Burpees
Then,
2 Rounds of
12 x Power Cleans
24 x Wall Balls
Then,
2 Rounds of
15 x Push Press
30 x Leg Raises

22-07-2023

FITNESS

with a running clock
0:00-10:00
find a heavy complex from
1 cluster + 1 jerk

10:00-12:00
rest

12:00-24:00
amrap ( i go you go )
5 deadlift 70/50
2 wallwalk
5 hang power clean
2 wallwalk
5 front squat

24:00-26:00
rest

26:00-36:00
1500m row/run/bike 3km
max t2b *

*( partner A hanging from the pull up bar partner B
execute t2b if partner A or B fall down then both athletes do 5 synchro
burpees as a penalty)

LEVEL 4

Team of 2
Workout
2 Rounds of
30 x Cal Row
20 x DBL DB Devil Press
30 x Cal Ski
40 x DBL DB Box Step up
30 x Cal Row
60 x DBL DB Push Press
30 x Cal Row

21-07-2023

FITNESS

CORE STRENGTH
30-20-10
weighted sit ups
knees to elbows
alternate v ups
*after every round 45” plank

skill: row

WOD
1500m row
30 burpee box jumps
100 du /200 s.u
1200m row
30 burpee box jumps
100 du / 200 s.u
1000m row
30 burpee box jumps
100 du/ 200 s.u

BURNOUT

Core Strength
-3 sets-
-15 k2e
-15 v-sit ups
-20 arch rocks

Amrap 16′
-8 inchworms
-8 push ups
-8 dual dn hang cleans
-50 du/100 su

LEVEL 4

Strength
EMOM x 9min
1) 5 x Pause Front Squats
2) 10-15 x DBL DB Romanian Deadlifts
3) 30-40sec Hip Thrusts Hold Back On Bench

Workout
Team of 2
40 x Calories
40 x Hang Power Cleans
80 x Single Unders
40 x Calories
40 x Thrusters
80 x Single Unders

20-07-2023

FITNESS

STRENGTH
IN a 10′ window build to a heavy complex of:
2 push press + 2 push jerk

skill: butterfly pull ups

Wod
3 rounds
10 db push press
10 pullups
8 db hang squat clean
10 pull ups
6 devil press

BURNOUT

TEAM OF 2
-AMRAP 36min-

-1500m row
-50 dual kb deadlifts / 25 single arm synchro thrusters
-50 T2R
-15 synchro burpees
-50 T2R
-15 synchro burpees
-50 dual db deadlifts / 25 single arm synchro thrusters
-1500m ski

LEVEL 4

Strength
EMOM x 8min
3-5 x Hang Power Snatches

Workout
3 Sets of
AMRAP 4min
10 x Hang Power Snatches
20/15 x Calories
10 x Hang Power Snatches
Max Calories

Rest 1min Between Sets

19-07-2023

FITNESS

STRENGTH
Emom 2′ for 10′
power snatch
set 1: 5 reps 70%
set 2: 3 reps 75%
set 3: 2 rep 80%
set 4 : 1 reps 90%
set 5: 5 reps 70%

WOD
3 sets of
Amrap 5′
5 hang power snatch 40/35
35 du
20 wallballs

rest 2′ b2n sets

BURNOUT

Core Strength
4 sets
-30″ plank
-30″ hollow hold
10 weighted sit ups
-8 pike ups

Amrap 15′
-15/12 calories row
-20 air squat
-15/12 calories ski
-12 floor presses

LEVEL 4

Skill: HSPU

Workout
AMRAP 5min
10 x HSPU
30 x KB Swings
10 x HSPU
Max Reps Burpees Over KB

Rest 2min

AMRAP 5min
20 x KB Swings
30 x KB Squats
20 x KB Swings
Max Reps Burpees Over KB

Rest 2min

AMRAP 5min
20 x Lunges
20 x HSPU
20 x Lunges
Max Reps Burpees Over KB

18-07-2023

FITNESS

STRENGTH
3 sets of
12 ring push ups
6 weighted pull ups
3 wallwalk
20 hollow rocks

rest 1:30”skill: hspu


WOD
Emom 16′
1. 10-12 hspu/15-20 handrelease push ups
2. 12/15 cal row
3. 15 box over
4. 10-15 burpees

BURNOUT

TEAM OF 2

Ladder for 22′
2-4-6-8-10-12-14-…

-dual db devil press
-heavy wallballs

*after every set perform:60 du/120 su

Core Strength
3 sets
-30 partner medball sit ups
-15 synchro v-ups

LEVEL 4

Strength
EMOM x 9min
1) 5 x Pause Back Squats with 2sec Pause
2) 15-20 x Weighted Hip Thrusts
3) 30sec Wall Sit

Workout
AMRAP 10min
4 x Push Jerks
8 x Hang Power Cleans
12 x Kipping Leg Raises

17-07-2023

FITNESS

STRENGTH
Emom 2′ for 10′
power clean + jerk
set 1: 5 reps 70%
set 2: 3 reps 75%
set 3: 2 rep 80%
set 4 : 1 reps 90%
set 5: 5 reps 70%

WOD
team of 2
100 cal row
80 t2b
60 front squat 60/40
40 s20h
20 bar muscle up/ 40 pull ups

 

BURNOUT

Every 5′ for 30′ (6 sets)

-21/18 calories
-15 block jumps
-9 burpee box jumps


LEVEL 4

Skill: Power Snatch

Strength
EMOM x 8min
1 x Snatch Pull
2 x Power Snatches
2 x Overhead Squats

Workout
AMRAP 12min
8 x Deadlifts
10 x Push ups
12 x Goblet Squats
30 x Single Unders

15-07-2023

FITNESS

with a running clock
0:00 – 8:00
Find a heavy
3 power clean + 1 jerk

8:00 – 10:00
rest

10:00 – 22:00
Amrap
3 bar muscle up/3 strict pull ups + 3 push ups
6 power clean 60/40
12 cal bike

22:00 – 24:00
rest

24:00- 32:00
150 du
20 burpees over bar
30 shoulder to overhead 60/40

LEVEL 4

Team of 2

For Time
3km Row
Partner A: Row for Distance
Partner B: 20 x Wall Balls
15 x Push ups

Then Switch Positions

When They finish the ROW
they move to SKI

3km Ski
Partner A: Ski for Distance
Partner B: 15 x Box Jumps
15 x KB Swings

Then Switch Positions

14-07-2023

FITNESS

Strength
Every 3′ for 12′
8 db bench press incline
10 chest supported rows

Skill: pistols

WOD
3 Rounds of
20 box jumps
20 cal

rest 3′

3 rounds
50 du
10 weighted reverse burpees
16 pistols

BURNOUT

Core Strength

3 sets
-10 v-sit ups
-15 weighted sit ups
-10 v-sit ups
-40″ weighted plank

Amrap 16′
-12/9 calories row
-14 db snatch
-10m prisoner walking lunges

LEVEL 4

Strength
EMOM x 9min
1) 8 x Bench Press
2) 12 x DBL DB Bent Over Row
3) 15-20 x Prone Angels

Workout
For Time
20 x Pistols/Box Pistols
10 x Burpees
10 x Kipping Pull ups/Banded Pull ups
30 x Lunges
15 x Burpees
15 x Pull ups
40 x Squats
20 x Burpees
20 x Pull ups

13-07-2023

FITNESS

Core strength
3 rounds of
20 renegade rows
20 weighted sit ups with rotation
30” weighted plank


1′ rest


WOD
For time:
40 t2b
40 hspu
40 swings
40 burpees to target
40 ring dips

BURNOUT

TEAM OF 2

-120 calories row
-60 b.b.j.overs
-60 partner medball sit ups

-90 calories row/ski
-40 b.b.j.overs (75/60cm)
-60 dips on the box

-60 calories row
-20 b.b.j overs
(without touching the box)
-60 heavy wallballs

LEVEL 4

Strength
EMOM x 9min
1) 8 x Barbell Romanian Deadlifts
with no touching the floor
2) 15 x Weighted Hip Thrusts
3) 30sec Squat Hold

Workout
For Time
3-6-9-12-9-6-3
Power Snatches
30-60-90-120-90-60-30
Single Unders

12-07-2023

FITNESS

Strength
4×6 back squat 60%
rest 1:30”

Wod
5 sets of:
4′ on 1’off
250m row/ski/500m bike
25 wallballs
max snatch 50/35

BURNOUT

(4 sets)

AMRAP 5′
-60 du/120 su
-10 thrusters
-15 deficit push ups on db’s
-60 du/120 su
*remainig time:
max reps goblet squat/shutlle runs

Rest 3′

LEVEL 4

Skill: Rope Climbs

Team of 2
Workout
For Time
60 x Calories
60 x Burpee Box Jumps Over
6 x Rope Climbs
40 x Calories
40 x Toes To Rings/Leg Raises
4 x Rope Climbs
20 x Calories
10 x Wall Walks
2 x Rope Climbs

11-07-2023

FITNESS

Strength
15-12-9-6-3
strict hspu
push ups

*After every set 20” l-sit

WOD
For time:
30-20-10
db snatch
box over
cal row/ bike/ ski

BURNOUT

TEAM OF 2

(I GO YOU GO)

Amrap 16′
-50 du/80 su
-6 burpees
-9 dual db hang clean & jerk

Rest 2′

EMOM 9′
-40″ plank
-20 partner sit ups
-12 synchro burpees

LEVEL 4

Core Strength
30-20-10
Weighted Sit ups
V Ups
60-40-20
Russian Twists
*After each set
30sec Weighted Plank Hold

Workout
For Time
2-4-6-8-10-12-14
Front Squats
4-8-12-16-20-24-28
Push ups
30-30-30-30-30-30-30
Single Unders

10-07-2023

FITNESS

strength
Every 1:30” for 7 sets
1 clean pull + 1 squat clean + 1 hang power clean

WOD
Amrap 20′
4 clusters 50/35
4 pull ups
60 du

* After every set increase 2 reps on clusters and
pull ups

BURNOUT

EMOM 32′

-17-14 / 15-12 calories
-70 du/120 su / 25 v-ups
-10 burpees over line
-rest

LEVEL 4

Skill: Push Jerk

Strength
EMOM x 8min
1 x Clean Pull
1 x Hang Power Clean
1 x Front Squat
1 x Push Jerk

Workout
For Time
DT
5 Rounds of
12 x Deadlifts
9 x Hang Power Cleans
6 x Push Jerks

08-07-2023

FITNESS

Strength
5 sets of
8 bench press
8 bent over row

Wod
team of 2 ( i go you go)
6-8-10-12-14
ohs 50/35
burpees over bar

rest 2′

50 deadlift 100/80
50 high box jumps
50 cal

LEVEL 4

Workout
Team of 2
40-30-20-10
Synchro Single Arm Push Press
Box Jumps
Syncro Sit ups
Cal Row
Synchro Squats

07-07-2023

FITNESS

core strength
21-15-9
v-ups
weighted sit ups
knees to elbows

after every set 40” plank weighted

skill: bar muscle up

wod
Amrap 12′
250m row/200m ski
5 bar muscle up
12 prisoner step over
5 bar muscle up

BURNOUT

AMRAP 16′
-15/12 calories row
-60 du/120 su
-5 devil press
-5 push press

3 sets:
-20 db pull throughs
-15 anchor sit ups
-10 strict leg raises

LEVEL 4

Strength
EMOM x 6min
ODD: 7 x Front Squats
EVEN: 12 x DBL DB Bent Over Row

Workout
5 Rounds of
10 x Pistols/Reverse Lunges
8 x Deadlifts
6 x Hang Power Cleans
4 x Push ups

06-07-2023

FITNESS

strength
Every 2′ for 10′
5 back squat ( 3 reps with 3” pause and 2 regular)

wod
5 rnds of
25 wallballs
15 t2b
6 power clean 80/60

BURNOUT

TEAM OF 2

-FOR TIME-

-60m farmers carry (suitcase carry)
-50 dual kb deadlift
-40 gorilla rows
-100/80 calories row/ski
-80 heavy wallballs
(in every change perform 5 synchro burpees)
-60m farmers carry (front rack)
-50 goblet squats
-40 gorilla rows
-80 block squats
-60m farmers carry (overhead/front rack)

LEVEL 4

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

Workout
4 Rounds of
6 x Power Snatches
12 x Burpees Over Bar
Then,
4 Rounds of
6 x Overhead Squats
50 x Single Unders

05-07-2023

FITNESS

strength
Every 1:30” for 9′
1 snatch pull+ 1power snatch + 1 ohs

wod
for time
150 du
25 snatch 50/35
25 cal
100 du
20 snatch
25 cal
50 du
15 snatch
25 cal

BURNOUT

(4 sets)

Amrap 5′
-60 du/120 su
-2 routes dual db walking lunges
(suitcase carry)
-12 burpees over db
-60 du/120 su
*remaining time:
max reps man makers

Rest 3′

LEVEL 4

Skill: Kipping Toes To Bar

Workout
2 Sets of
AMRAP 9min
3 x Wall Walks
12 x Kipping Leg Raises
14 x Single Arm DB Hang Snatches
16 x Wall Balls

Rest 2min Between Sets

 

04-07-2023

FITNESS

strength
Emom 15′
1. 10-15 ring push ups
2. 4 strict chin ups + 5” hold last rep
3. 40” hollow hold

skill: hspu

wod
Emom 16′
1. 15 cal
2. max hspu ( 45”)
3. 15 squat + max wallwalk
4. rest

BURNOUT

TEAM OF 2

-FOR TIME-
(I GO YOU GO)

2-4-6-8-10-12
-burpee box jump overs (75/60cm)
-x2 single arm heavy DB snatch

Rest 2′

12-10-8-6-4-2
-burpee box jump overs (75/60cm)
-15/12 calories row

LEVEL 4

Strength
EMOM x 8min
ODD: 6 x Deadlifts
EVEN: 15-20 x Weighted Hip Thrusts

Workout
AMRAP 10min
5 x Hang Power Snatches
10 x Back Rack Lunges
20 x Single Unders

03-07-2023

FITNESS

strength
Emom 10′
1. 2 power clean 75%
2. 2 squat clean 85%

wod
Team of 2
3 rounds ( i go you go)
10 cal
5 devil press

then

3 rounds ( i go you go)
10 cal
10 pull ups

then

3 rounds ( i go you go)
10 cal
8 db clusters

BURNOUT

Every 5′ for 30′

-18/16 calories row/ski
-8 burpees over row with double hop
-10 deficit push ups

LEVEL 4

Skill: Power Clean and Push Jerk

Strength
EMOM x 6min
3-5 x Power Clean and Push Jerk

Workout
For Time
15 x Power Clean and Push Jerk
20 x Burpees Over Bar
40 x V ups/Sit ups
50 x Squats
40 x V ups/Sit ups
20 x Burpees Over Bar
15 x Power Clean and Push Jerk

01-07-2023

FITNESS

Strength
Every 2′ for 10′
5 deficit deadlift build up

Wod
for time
2 rnds
15 ohs 50/35
21 t2b

then

2 rnds
15 s2oh
100 du

then

2 rnds
15 thrusters
21 cal

LEVEL 4

Skill: Rope Climbs

Workout
Team of 2
3 Rounds of
4 x Rope Climbs
8 x Wall Walks
32 x Box Jumps
64 x Wall Balls
500m Row

30-06-2023

FITNESS

Strength Gymnastics
For Time
45 Pull ups
75 push ups

WOD
For Time
45-30-15
Wall Balls
Cal Row
after every round 7 wallwalk

BURNOUT

Core Strength
4 sets

-30 russian twists
-20 v-sit ups
-10 v-ups

2 Sets off:

Amrap 7′
-15/12 calories row
-50 du/100 su
-20 air squat

REST 1′

LEVEL 4

Strength
EMOM x 6min
ODD) 6 x Back Squats
EVEN) 20 x Single Leg Hip Thrusts 10/10

Workout
AMRAP 12min
4 x Kipping Pull ups
6 x DBL DB Devil Press
8 x DBL DB Front Squats
100m Run/200m Row/400m Bike

29-06-2023

FITNESS

Team of 2

strength
In Only 10 Minutes Find a Heavy Snatch

Rest 2min and Prepare

WOD
As Many Reps As Possible in 10min
30 Snatches 40/30
30 Snatches 50/35
30 Snatches 60/40
Max Reps In The Remaning Time Snatches 70/45

Rest 2′

Amrap 6min
2,4,6,8,10,12…etc
box jump over
t2b

BURNOUT

TEAM OF 2

FOR TIME

-120 calories row
-60 burpees b.j.o
(change every 10 while the partner is holding 2 db’s)
-60 synchro goblet squats
-120 calories ski
-60 box jump overs
-60 syncho db snantch

LEVEL 4

Strength
EMOM x 6min
3 x Hang Power Snatches
2 x Overhead Squats

Workout
EMOM x 5min
6-8 x Hang Power Snatches
*Rest 1min
EMOM x 5min
8-12 x Burpees Over Bar
*Rest 1min
EMOM x 5min
8-10 x Thrusters

28-06-2023

FITNESS

Strength
Front Squat With Pause 2sec at the bottom
5×3 Front Squat 75%

WOD
”Satan Whiskers”
For Time
3 Rounds of
10 C2B/Pull ups
10 Front Squats 75/47,5
10 Burpees

BURNOUT

5 sets off:

Amrap 4′

-25 swings
-12 h.r.p.u
-2 routes of overhead walking lunges
(plate)
-max reps burpees over KB

(Rest 2′ b2n)

LEVEL 4

Skill: HSPU

Workout
3 Sets of
AMRAP 6min
10 x HSPU/Pike Push ups
15 x DBL DB Hang Cleans
20 x Kipping Leg Raises/Toes To Rings
25 x DBL DB Squats
*In The Remaining Time
Max Reps Burpees

Rest 2min Between Sets

27-06-2023

FITNESS

Strength Gymnastics
For Time
5 Rounds of
10 Strict Pull ups
10 Strict HSPU/ 3 Wall Walk

WOD
Amrap 3min
15/12 Cal Row
Max Reps DB Snatch 22,5/15

Rest 3min

Amrap 3min
15/12 Cal Row
Max Reps Box Jumps Over

Rest 3min

Amrap 3min
15/12 Cal Row
Max Reps TTB/Leg Raises

BURNOUT

Team of 2

2 R.F.T

-50 calories row
-150 du/300 su (each)
-26 kb overhead lunges (each)

-40 calories row
-30 synchro burpees
-50 block squat

-30 calories row
-150 du/300 su
-50 kb sumo deadlift

(Rest 2′)

LEVEL 4

Strength
EMOM x 8min
ODD: 5-8 x Sumo Deadlifts
EVEN: 12-20 x Weighted Reverse Lunges

Workout
AMRAP 6min
4,8,12,16,20…etc
Single Arm DB Hang Snatches
*After each set
8 x Goblet Lunges

Rest 1min

AMRAP 6min
4,8,12,16,20…etc
Single Arm DB Thrusters
*After each set
4 x Burpees Over DB

26-06-2023

FITNESS

Strength
In a 12′ window
Find a Heavy Clean and Jerk

WOD
Team of 2
For Time
42 Squat Clean 60/40
42 Synchronized Bar Facing Burpees Over The Bar
30 Squat Clean 80/50
30 Synchronized Bar Facing Burpees Over The Bar
18 Squat Clean 100/70
18 Synchronized Bar Facing Burpees Over The Bar

BURNOUT

6 sets off:

Amrap 4′
-7,5m x 14 shuttle run
-18 calories row / 15 calories ski
-7,5m x 14 shuttle run
-max calories ski/row

Rest 1′

LEVEL 4

Skill: Push Jerk

Strength
EMOM x 6min
3 x Hang Power Cleans
3 x Push Press/Push Jerks
3 x Front Squats

Workout
For Time
2 Rounds of
15 x Hang Power Cleans
30 x Single Unders
12 x Push Jerks
30 x Single Unders
9 x Front Squats
30 x Single Unders

24-06-2023

FITNESS

WOD
Strength
Every 2′ for 10′
1 clean pull + 1 hang squat clean + 2 jerk

wod
For time
100 cal
80 deadlift 100/80
60 step up over
40 db hang squat clean
20 synchro burpees

cap 23′

LEVEL 4

Skill: HSPU

Workout
AMRAP 20min
5 x HSPU
10 x Squats
15 x KB Swings

23-06-2023

FITNESS

CORE STRENGTH
5 rounds of
12 v-ups
8 alternate v-ups
6 v-ups with open legs
10 hollow rocks

rest 1:30”

Wod
3 sets of
Amrap 5′
5 pull ups
10 hspu
15 box jump over

rest 2′ b2n sets

BURNOUT

Every 9′ for 27′ (3 sets)

-21 dual db hang snatch
-21 db facing burpees
-21 k2 elbows

remaining time: max calories row

Cap: 6′

LEVEL 4

Strength
EMOM x 8min
2 x Front Squats

Workout
For Time
2 Rounds of
100 x Single Unders
20 x Power Cleans
20 x Burpees Over Bar
100 x Single Unders

*Rest 1min Between Rounds

22-06-2023

FITNESS

STRENGTH
Every 2′ for 10′
5 strict press pause 3” at the bottom
build up

wod
3 rounds
21 cal row /bike/ski
10 power snatch 40/30
cap:10′

rest 2′

2 rounds
21 cal row/bike/ski
10 squat snatch
cap:8′

BURNOUT

Core Strength
4 sets:
-8 pike ups
-20 hollow rocks

(A)
EMOM 9′
-12 floor press
-13/9 calories ski
-15 weighted sit ups

REST 3′

(B)
EMOM 9′
-7 burpees over row (double jump)
-15/11 calories row
-15 v-ups

LEVEL 4

Strength
Every 90sec For 6 Sets
5 x Deadlifts

Workout
For Time
4 x Rounds of
20 x Single Arm DB Thrusters
50 x Single Unders
10 x Hang Power Snatches

21-06-2023

FITNESS

STRENGTH
Deadlift
Every 2′ for 10′
set 1: 5 reps
set 2: 3 reps
set 3: 2 reps
set 4: 1 reps
set 5: 5 reps

WOD
2 sets of:
Emom 9′
1. 18-22 wallballs
2. 12 burpee to target
3. 10 one arm db hang clean and jerk

rest 2′ b2n sets

BURNOUT

Amrap 5′
-30 single arm DB snatch
-70 du/140 su
-15 push ups
*max reps shuttle runs

REST 3′

Amrap 5′
-70 du/140 su
-15 push ups
-16 shuttle runs
*max reps DB snatch

REST 3′
Amrap 5′
-15 push ups
-16 shuttle runs
-30 DB snatch
*max reps du/su

LEVEL 4

Skill: Kipping Pull ups, Pistols

Workout
3 Sets of
AMRAP 6min
30 x Single Unders
10 x Pistols/DBL DB Reverse Lunges
8 x Box Jumps
6 x DBL DB Devil Press
4 x Kipping Pull ups

Rest 2min Between Sets

20-06-2023

FITNESS

STRENGTH
3 sets of
15 floor presses from glute bridge position
5-8 weighted pull ups
15 reverse flys

rest 1:30”

skill: bar muscle up

wod
Amrap 12′
250m row
6 bar muscle up/10 pull ups
15 box jumps

BURNOUT

TEAM OF 2

-FOR TIME-

-90/80 calories row/runner
-30 synchro burpees over bar
-14 dual db devil press

-70/60 calories row/runner
-20 synchro burpees over bar
-80 block jumps

-50/40 calories row/runner
-10 synchro burpees over bar
-10 man makers

LEVEL 4

Strength
EMOM x 8min
5 x Overhead Squats

Workout
AMRAP 12min
Buy in: 5 Rounds of
4 x Push ups
12 x Squats
Then,
8 x Hang Power Cleans
8 x Push Press/Push Jerks

19-06-2023

FITNESS

STRENGTH
back squat
Every 2′ for 10′
set 1: 5 reps
set 2: 3 reps
set 3: 2 reps
set 4: 1 rep
set 5: 5 reps

Wod
Team of 2
4 rounds of
20 clusters 60/40
30 t2b
150 du

BURNOUT

A) Every 5′ for 25′ (5 sets)
-25/20 row – 20/16 cal ski
-12 burpees over line
-max calories until 3:30′

B) tabata:
-hollow rocks
-plank

LEVEL 4

Strength
EMOM x 6min
3 x Hang Power Cleans
3 x Front Squats
3 x Push Press/Push Jerks

Workout
Team of 2
AMRAP 14min
8 x Partner Deadlifts
30 x Goblet Squats
8 x Synchro Burpees
30 x Sit ups

 

17-06-2023

FITNESS

WITH A RUNNING CLOCK

0:00 – 10:00
find a heavy complex of
1 clean pull
1 low hang squat clean
1 hang squat clean
1 jerk

10:00-12:00
rest

12:00 – 22:00
amrap (i go you go)
12 thrusters 40/30
9 t2b
6 box jumps

22:00 – 24:00
rest

24:00 – 34:00
amrap (i go you go)
10 cal
8 one arm oh lunges
6 one arm devil presses

30:00-32:00
max hollow rocks

LEVEL 4

Team of 2
Workout
AMRAP 6min
Max Cal Row

Rest 1min

AMRAP 6min
Max Reps DBL DB Devil Press

Rest 1min

AMRAP 6min
Max Cal Ski

Rest 1min

AMRAP 6min
Max Reps Toes To Rings

Rest 1min

16-06-2023

FITNESS

core strength
3 sets of
10 strict t2b/knees to elbows
20 slow mountain climbers on the rings
20 v-sit upa
45” weighted plank

rest 1′

WOD
Emom 20′
1. burpee shuttle run
2. row/ski
3. pull ups/bar muscle up
4. rest

goal
1= 10 burpee shuttle run
2= 17 cal/14cal
3= 8 bar muscle up/15 pull ups

BURNOUT

4 sets:

AMRAP 5′

-20/16 calories row
-16/12 calories ski/bike
-60 du/120 su

*remaining time:max reps b.b.j.overs

(Rest 2′)

LEVEL 4

Strength
EMOM x 9min
1) 7 x Back Squats
2) 15 x DB Floor Press with Hip Extend
3) 45sec Weighted Hip Thrusts Hold Back On Bench

Workout
For Time
9-7-5
Pull Ups
15-12-9
Thrusters
21-15-9
Burpees

15-06-2023

FITNESS

Strength
4 sets of
5 bench press
10 bent over rows

rest 2′ b2n sets

WOD
5 sets of ( 4′ on-1’off)
2 rounds cindy
max rounds macho man

*macho man= 3 power clean + 3 front squat + 3 jerk (60/40)

BURNOUT

TEAM OF 2

2 R.F.T

-1200m row
-60 overhead lunges (plate)
-20 synchro burpees
-60 heavy wallballs
-20 synchro burpees
-1200m ski

LEVEL 4

Strength
EMOM x 6min
2 x Snatch Pulls
2 x Power Snatches
2 x Overhead Squats

Workout
10 Rounds of
3 x Power Snatches
6 x Sit ups/ V ups
9 x Hand Release Push ups

14-06-2023

FITNESS

Strength
4×10 front rack reverse lunges (5+5)
build up go heavy

WOD
3 rounds of
7 deadlift 100/70
14 cal

then
450m row/800m bike/400m airrunner

3 rounds of
7 deadlift
100 du

then
400 m row/800m bike/400 airunner
50 wallballs

BURNOUT

5 SETS OF:

Amrap 5′
-20 push ups
-20 goblet squat
-20 lateral jumps over KB

*remaining time:
max reps shuttle runs

(rest 2′)

LEVEL 4

Skill: Ring Push ups

Gymnastic Strength
12-9-6-3
Ring Push up
20sec Ring Push up Hold After each set
8-6-4-2
Strict Chin ups
Then,
21-18-15-12-9
Ring Rows
Push ups

Workout
Team of 2
60 x Cal Row
50 x Toes To Rings
40 x Burpee Box Jump Over

13-06-2023

FITNESS

Strength
4 sets of
7 strict pull ups with a 2” pause at the top
7 strict hspu with a 2” pause at the bottom
30” hollow hold

rest 1′ b2n

Skill: t2b

WOD
Amrap 20′
400m row/ski/bike
5 t2b*
5 hand release push ups

*After every round increase 5 reps
for t2b and hand release push ups

BURNOUT

TEAM OF 2
(I GO YOU GO)

Amrap 26′

(A)
-100 du/200 su
-25 dual DB hang snatch
-15 burpee box jump overs

(B)
-15 burpee box jump overs
-25 dual DB hang snatch
-100 du/200 su

LEVEL 4

Strength
EMOM x 9min
1) 5 x 1/4+1/1 Strict Press
2) 20 x Weighted Reverse Lunges
3) 20 x Single Arm KB Swings (Hand To Hand) (10/10)

Workout
AMRAP 7min
10 x Deadlifts
50 x Single Unders

Rest 2min

AMRAP 7min
8 x Push Press
12 x Burpees

12-06-2023

FITNESS

Strength
Front squat
2×5 70%
2×2 80%
1×1 90%

WOD
team of 2
10-8-6-4-2
snatch 60/40
burpee box jump over 60/50

after every set 30du/60s.u

then

10-8-6-4-2
ohs 60/40
burpees over bar

after every set 30 du/60s.u

*athlete A complete 10 snatch + 10 burpeebox over + 30 du
then athlete B complete the same reps and continue until they finish the whole wod

BURNOUT

Every 5′ for 30′ (6 sets)

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

LEVEL 4

Skill: Power Clean

Workout
The Chief
5 Sets of
AMRAP 3min
3 x Power Cleans
6 x Push Ups
9 x Squats

Rest 1min Between Sets

Core Strength
100 x Weighted Sit ups
Every 25 Reps Complete
12 x Altenate V Ups

10-06-2023

FITNESS

WITH A RUNNING CLOCK
0:00-12:00
10 power snatch 50%
8 power snatch 60%
6 power snatch 70%
4 power snatch 80%
2 power snatch 90%
find a heavy power snatch 95+%

12:00-14:00
rest

14:00-32:00
for time
200 du
50 hang power clean
30 burpee pull up
50 ohs
30 burpee pull up
50 deadlift
50 cal

LEVEL 4

Team of 2

For Time
40-30-20-10
DBL DB Box Step up
Cal Row
DBL DB Hang Snatches
Burpees To Target

09-06-2023

FITNESS

STRENGTH
4 sets
15 weighted sit ups
30” plank
8 strict knees to elbows
20 hollow rocks

rest 1′ b2n

“GHOST MEET KAREN”
6 rnds of
1′ row
1′ burpees
1′ wallballs
1′ rest

BURNOUT

Every 5′ for 30′

-25 calories row/20 calories air runner
(alternating)
-10 burpee box jump overs
-60 du/120 su

LEVEL 4

Strength
EMOM x 8min
2 x Snatch Pulls
2 x Hang Power Snatches

Workout
AMRAP 13min
15 x Deadlifts
15 x Push ups
150 x Single Unders
15 x Goblet Squats
15 x Sit ups

08-06-2023

FITNESS

STRENGTH
In a 12′ window build
3rm front squat

skill: bar muscle up

WOD
FOR TIME
10 devil press
8 db front squat
6 push press
4 bar muscle up/8 pull ups

9 devil press
7 db front squat
5 push press
5 bar muscle up/10 pull ups

8 devil press
6 db front squat
4 push press
6 bar muscle up/12 pull ups

7 devil press
5 db front squat
3 push press
7 bar muscle up/14 pull ups

BURNOUT

TEAM OF 2
-FOR TIME-

-60 T2R
-90 calories row/bike/ski
-30 dual DB devil press

Rest 2′

-60T2R
-90 calories row/bike/ski
-30 dual DB man makers

Rest 2′

-60 T2R
-90 calories row/bike/ski
-30

LEVEL 4

Strength
EMOM x 6min
3 x Hang Squat Cleans

Skill: Push Jerk

Workout
For Time
10-9-8-7-6-5-4-3-2-1
Hang Power Cleans
Front Squats
Push Press/Push Jerk

07-06-2023

FITNESS

STRENGTH
Every 1:30” for 7 sets
1 snatch deadlift + 1 snatch below the knee + 1 snatch

WOD
Team of 2
14 rounds i go you go
15 cal
10 burpee box jumps

BURNOUT

Core Strength

3 sets:
-10 v-ups
-30 russian twists
-10 weigthed sit ups
-10 v-ups

Amrap 7′
-10 h.r.p.u
-50 du/100 su
-5 man makers

(Rest 2′)

LEVEL 4

Skill: Ring Dips

Gymnastics Strength
9-7-5-3
Strict Ring Dips
Strict Pull ups
Then,
20-15-10-5
Ring Rows
Push ups

Workout
4-5 Sets of
1min Max Reps Burpee Box Jumps Over
1min Max Cal Row
1min Rest

06-06-2023

FITNESS

STRENGTH
EMOM 15′
1.10-15 ring push ups weighted if possible
2. deficit reverse lunges
3. 30” hollow rocks

skill: hspu/ hswalk

WOD
2 Sets of :
Amrap 6′
4 hspu/7,5m hswalk
8 db snatch
36 du

rest 1′ b2n

BURNOUT

Team of 2
-FOR TIME-

-25 burpee box jump overs
-70 calories row
-30 dual DB hang snatch

-25 burpee box jump overs
-60 calories row
-40 dual DB thrusters

-25 burpee box jump overs
-50 calories row
-50 dual DB hang clean

-25 burpee box jump overs
-40 calories row
-60 synchro single arm snatch

LEVEL 4

Strength
EMOM x 12min
1) 7 x Deadlifts
2) 12 x DBL DB Strict Press
3) 40sec Wall Sit

Workout
Team of 2
AMRAP 12min
10,20,30,40,50…etc
KB Swings
Push ups
Kipping Leg Raises

05-06-2023

FITNESS

STRENGTH
In a 12′ window find a heavy
clean and jerk
start from 50%

WOD
Team of 2
for time
1000m row/airruner/bike

3 rnds (each)
5 deadlift 60-80/40-60
4 hang clean
3 front
2 jerk

then

30 synchro burpees

then

3 rnds (each)
7 t2b
5 pull ups
5 t2b
3 pull ups

then

30 synchro burpees
BURNOUT

Amrap 8′
-12/9 cal ski
-12 floor presses
-40 du/80 su

REST 2′

Amrap 8′
-12/9 cal row
-12 dual DB hang clean
-6 burpees

REST 2′

Amrap 8′
-12/9 cal ski
-12 push press
-40 du/80 su

LEVEL 4 

Strength
EMOM x 8min
ODD: 2 x Clean Pull
2 x Power Cleans
EVEN: 3 x Front Squats
3 x Push Press

Workout
For Time
12-9-6-9-12
Clean and Jerk
24-18-12-18-24
Wall Balls

 

03-06-2023

FITNESS

HERO WOD
”THE CHIEF”

5 Rounds of:
3′ amrap
3 power cleans (60/40)
6 push up
9 squat


rest 1′ b2n rounds


Accessory:
3 rounds of
6 turkish get ups
20 hollow rocks

LEVEL 4

Team of 2

For Time
50-40-30-20-10
Cal Row
Toes To Rings
Burpees Box Jumps Over
10-8-6-4-2
Wall Walks

02-06-2023

FITNESS

STRENGTH
Emom x 12′
1.15 v-ups
2. 30” weighted plank
3. 30” max around the world

WOD
Amrap 15′
20 wallball
15/12 cal ski/row
10 half man maker
15/12 cal ski/row

BURNOUT

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

(A)
-21/18 calories row
-20 air squat
-6 burpees over row with double jump

(B)
-60 du/120 su
-20 swings
-20 knees 2 elbows

LEVEL 4

Strength
EMOM x 12min
1) 5-7 x Bench Press
2) 20 x Weighted Reverse Lunges 10/10
3) 20 x Single Arm KB Swings

Workout
AMRAP 10min
2,4,6,8,10..etc
DBL DB Hang Snatches
DBL DB Front Squats

*Every 2min stop and complete 5 burpees
Including 00:00

01-06-2023

FITNESS

STRENGTH
3 sets of
6 bench press 70%
12 chest supported rows

WOD
Team of 2

For time:
1500m row
50 oh squat(50/35)
200 du
50 hspu
200 du
50 power snatch

BURNOUT

TEAM OF 2
-FOR TIME-

(A)
-1500m row
-20 synchro burpees
-80 heavy wallballs
-20 synchro burpees
-1500m row

(B)
-1500m ski
-100 du/200 su (each)
-80 heavy wallballs
-100 du/200 su (each)
-1500m ski

LEVEL 4

Strength
EMOM x 8min
1 x Snatch Pull
1 x Hang Power Snatch
1 x Pause Overhead Squats
*With 10sec Pause At the Bottom

Workout
For Time
150 x Single Unders
75/60 x Calories
50 x Weighted Sit ups
25 x Hang Power Snatches

31-05-2023

FITNESS

WOD
with a running clock

0:00-10:00
3 rounds of
15 hang clean(70/50)
12 front squat
9 burpees over bar
10:00-12:00
rest
12:00-22:00
Amrap
12 box jumps
12 one arm db/kb push press(22.5/12.5)
12 single arm oh lunges
22:00-24:00
rest
24:00-31:00
For time
40 box step-up with a single db/kb
30 deadlift(100/70)

BURNOUT

Ladder for 15′
2-4-6-8-10-12-…

-rope jumps
-KB s.d.h.p
-dual DB push press

3 sets:
-20 weighted sit ups
-30″ hollow hold
-20 v-sit ups

 

LEVEL 4

Skill: Kipping Pull ups

Workout
For Time
300m Row
4 Rounds of Cindy
300m Row
3 Rounds of Cindy
300m Row
2 Rounds of Cindy
300m Row
1 Round of Cindy

*1 Round of Cindy
5 x Pull ups
10 x Push ups
15 x Squats

30-05-2023

FITNESS

STRENGTH
3 rounds of:
5 wallwalk
6 strict chin ups
10 ring dips / bench dips 12
20” l-sit

rest 1:30”

WOD
5 rounds of:
15 hand realease push-ups
300m row
15 t2b
70 du

BURNOUT

TEAM OF 2

6 sets each:
(I GO YOU GO)

-14 dual DB step overs
-18/15 calories row
12 box jump overs

LEVEL 4

Strength
EMOM x 6min
ODD: 5 x Pause Back Squats
EVEN: 30sec Double DB Overhead Hold

Workout
Team of 2
I go You Go
20 Rounds of
5 x Burpees
4 x Double DB Push Press
3 x Deadlifts

29-05-2023

FITNESS

STRENGTH
Every 2′ for 10′
3 back squat 85%

WOD
Team of 2

Amrap 24′
60 swings(24/16)
40 cal
30 thrusters (55/40)
20 cal
10 burpee bar mu or pull ups

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

LEVEL 4

Strength
EMOM x 8min
1 x Clean Pull
2 x Squat Cleans
3 x Front Squats

Workout
For Time
15-12-9-6-3
Power Cleans
Push ups
Leg Raises

27-05-2023

FITNESS

Strength
Back Squat
1×5 65%
1×5 75%
1×5+ 85%

WOD
8 Rounds of Cindy
5 Pull ups
10 Push ups
15 Air Squats

Then

2 Rounds of Kelly
400m Row/runner/800m bike
30 Wall Balls
30 Box Jumps

LEVEL 4

Team of 2
3 Rounds of
1000m Row
100 x Single Unders
50 x Sit ups
50 x DBL DB Hang Snatches
50 x DBL DB Front Squats

26-05-2023

FITNESS

Strength
3 Sets of
8 One Arm Seated DB Press 8/8
30sec Hollow Hold
20sec Push ups Hold On Rings
5 Ring Push ups
30sec Wall Sit

skill: ring muscle up

WOD
Amrap 12′
3 ring muscle up
6 hspu/ pike push ups
10 step over
12 one arm hang clean and jerk

BURNOUT

EMOM 30′

-18-15/15-12 calories row
-8 dual db deadlifts + 8 push press
-8 burpees 2 target
-50 du/100 su
-30 air squat
-REST

LEVEL 4

Filthy Fifty

Team of 2

For Time
50 x Box Jumps
50 x Pull ups
50 x KB Swings 16/12
50 x Lunges
50 x Leg Raises
50 x Push Press 20/15
50 x Hip Extension On The Floor
50 x Wall Balls 9/6
50 x Burpees
50 x Single Unders EACH

25-05-2023

FITNESS

Strength
Deadlift
1×5 65%
1×5 75%
1×5+ 85%

Team of 2

You Go, I Go
WOD
Amrap 20min
1 Bar Muscle up/C2B/Pull ups
2 Squat Snatch 60/40
3 Burpees Over The Bar
4 TTB/Leg Raises
5 Hand Release Push ups/Push ups
6 Pistols/Air Squats

BURNOUT 

TEAM OF 2
-FOR TIME-

-50 burpees over row with double jump
-50 synchro single arm thrusters
-100/80 calories row
-50 synchro single arm snatch
-50 burpees over row with double jump
-100/80 calories ski

LEVEL 4

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

Workout
For Time
15-12-9-12-15
Power Snatches
Calories

24-05-2023

FITNESS

Strength
Barbell Strict Press
1×5 65%
1×5 75%
1×5+ 85%
WOD
2 Rounds of
100 DU/200 SJR
30 One Arm DB S2OH 25-20/15-12,5
30 Sit ups
30 OH DB Lunges
30/20 Cal

BURNOUT

A) Amrap 12′
-12/9 calories ski
-50 du/100 su
-30 air squat

Rest 3′

B) Amrap 12′
-12/9 calories row
-20 wallballs
-20 single arm hang snatch

LEVEL 4

Skill: HSPU

Workout
3 Sets of
AMRAP 6min
5 x HSPU
10 x Single Arm DB Hang Clean and Push Press 5/5
15 x Goblet Squats

Rest 2min Between sets

23-05-2023

FITNESS

Go Fast or Go Home!!!

Strength
3 Sets of
6 Strict TTB/Leg Raises
x4 Wall Walk
20 Hollow Rocks
20 Arch Rocks

WOD
Amrap 4min
500m/400m Row/300m ski/250m ski
Max Reps Burpees Box Jumps Over

Rest 3min

Amrap 4min
500m/400m Row
Max Reps Wall Balls

Rest 3min

Amrap 4min
500m/400m Row
Max Reps TTB/Leg Raises

BURNOUT

TEAM OF 2
-For time-

-100/80 calories row
-30 synchro one arm DB hang squat clean
-40 partner medball sit ups
-50 burpee box jumps (75/60cm)
– 100/80 calories bike
-30 synchro one arm DB hang squat clean
-40 partner medball sit ups
-50 burpee box jumps (75/60cm)

LEVEL 4

Strength
EMOM x 6min
ODD: 5 x 1/4+1/1 Back Squats
EVEN: 15-20 x Hip Thrusts with Heels On Box

Workout
Team of 2
For Time
150 x Single Unders
Then,
2 Rounds of
20 x Deadlifts
20 x Synchro Single Arm DB Push Press
Then,
40/30 x Calories
Then,
2 Rounds of
20 x Kipping Pull ups
20 x Synchro Push ups
Then,
150 x Single Unders

22-05-2023

FITNESS

Strength
Front Squat
1×5 65%
1×5 75%
1×5+ 85%

WOD
Team of 2
for time
30 clean and jerk 60/40
then
3 rounds
100 du each
12 squat clean
28 swings
then
30 hang clean and jerk

BURNOUT

A) Every 5′ for 25′ (5 sets)

-21/16 calories row
-10 swings
-8 burpees over row with double jump
-10 goblet squat

B) Core Strength
3 sets:

-15 v-sit ups on row
-15 weighted sit ups

LEVEL 4

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

Workout
AMRAP 7min
2.4.6.8.10…etc
Hang Squat Clean
Kipping Leg Raises

Rest 1min

AMRAP 7min
2.4.6.8.10…etc
Push Jerks
Burpees

20-05-2023

FITNESS

WOD
For Time
1 ground over head
2 hang clean
3 Thrusters
4 Clean and Jerks
5 Burpees Over the Bar
6 db snatch
7 box jumps
8 hand release Push ups
9 Lunges
10 TTB/Leg Raises
11 Back Squat
12 burpee pull ups

M: 50kg W: 30kg

1 Round = 1 Snatch
2 Round = 2 Strict hspu/Wall Walk + 1 Snatch
3 Round = 3 Thrusters+2 Strict hspu/Wall Walk+1 Snatch
4 Round = 4 CnJ+3 Thrusters+2 strict hspu/Wall Walk+1 Snatch

LEVEL 4

Team of 2

2 Sets of
AMRAP 12min
40 x Synchro Sit ups
120 x Single Unders
40 x Synchro Single Arm DB Hang Snatches
120 x Single Unders
40 x Synchro Burpees

Rest 2min Between Sets

19-05-2023

FITNESS

Strength
3 Sets of
10 Plank to Push up
*2sec pause each position
10 One Arm Ring Rows 10/10
10 One Arm DB Seated Strict Press

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

BURNOUT

Amrap 3′ (5 sets)

-Devil press
12-10-8-6-4

-Calories row/bike
8-10-12-14-16

*remaining time: max reps b.b.j.overs

Rest 3′

LEVEL 4

Strength
EMOM x 6min
ODD: 7 x Back Squats
EVEN: 15-20 x Weighted Hip Thrusts

Workout
4 Rounds of
4 x Pull ups
8 x Power Cleans
12 x Push Press/Push Jerks
16 x Front Squats

18-05-2023

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

AMRAP 28′
(I GO YOU GO)

-15/12 calories row
-8 shuttle runs (15m=1)
-3 man makers
-10/8 calories ski

LEVEL 4

Strength
EMOM x 6min
3 x Hang Power Snatches

Workout
4 Rounds of
8 x Hang Power Snatches
40 x Single Unders
8 x Hang Power Snatches
20/15 x Calories

17-05-2023

FITNESS

Strength
Front Squat
2×4 70%
2×3 75%
1×10 60%

WOD

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

Rest 2min

Amrap 8min
35 DU/70 SJR
10 Shoulder to Overhead 50/30
7 TTB/Leg Raises

 

BURNOUT

Core Strength
3 sets:
-10 around the world
-20 weighted sit ups
-30 russian twists
-40″ hollow hold

(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 2′

LEVEL 4

Skill: Rope Climbs

Workout
AMRAP 22min
4 x Rope Climbs
30 x Toes To Rings/Leg Raises
10 x Synchro Burpees
30 x Wall Balls
30 x Lunges
30 x Calories On Row

16-05-2023

FITNESS

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

Skill: pistols

WOD
For Time
60/50 Cal Row/50-40 cal ski
then
3 rounds
12 pistols
10 burpee box jumps
8 strict hspu


BURNOUT

TEAM OF 2

-For time-

-100 heavy wallballs
-50 partner medball sit ups
-25 synchro burpees
-50 synchro DB snatch
-100 partner medball squats
-50 synchro sit ups
-25 synchro burpees
-50 synchro DB snatch

LEVEL 4

Strength
EMOM x 6min
ODD: 10-12 x Back Rack Reverse Lunges
EVEN: 10-15 x DBL DB/KB Romanian Deadlifts

Workout
Team of 2
150 x Single Unders
40 x DBL DB Box Step up
40 x Push ups
150 x Single Unders
40 x Sychro Sit ups
40 x Box Jumps
150 x Single Unders
40 x DBL DB Hang Snatches
40 x Calories

15-05-2023

FITNESS

Strength
Back Squats
2×4 70%
2×3 75%

WOD
Team of 2
Amrap 20min
24 One Arm DB Thrusters 22.5/15
24 C2B/Pull ups
24 Power Clean 60/40
100 du each athlete

BURNOUT

3 sets of:

AMRAP 8′
-30/25 cal row
-75 du/150 su
-12 burpees over line
-30/25 cal ski
-75 du/1150 su

Rest 2′

LEVEL 4

Strength
EMOM x 6min
1 x Clean Pull
2 x Hang Clusters

Workout
AMRAP 14min
3,6,9,12,15,18..etc
Hang Clusters
Leg Raises
Burpees Over Bar

13-05-2023

FITNESS

With a running clock

0:00-10:00
Find a heavy complex of
1 hang squat clean + 1 squat clean + 1 jerk

10:00-12:00
rest

12:00-24:00
for time
40 deadlift 100/70
40 cal
40 t2b
30 cal
30 t2b
30 deadlift
20 cal
20 t2b
20 deadlift

24:00-26:00
rest

26:00-38:00
amrap i go you go
5 clusters 50/35
5 c2b/pull ups

LEVEL 4

Team of 2
AMRAP 20min
1000m Row
20 x HSPU/30 x Hand Release Push ups
30 x KB Swings
30 x Lunges
30 x Box Jumps
6 x Wall Walks

12-05-2023

FITNESS

SKILL: rope climbs

strength
3 sets of
3/5 rope pull ups
20 hollow rocks
45” weighted plank

wod
Emom 20′
1. 2/3 rope climbs
2. 15/12 cal row
3. 10/15 ring push ups
4. 50 du

BURNOUT

Core Strength
4 sets
-10 v-ups
-10 hollow rocks
-10 v-sit ups
-15 weighted sit ups

Amrap 15′
-30/25 calories
-20 box jump overs
-10 burpees
-30 single arm snatch

LEVEL 4

Strength
EMOM x 6min
5 x Deadlifts

Workout
5 Rounds of
15 x Kipping Leg Raises
10 x Burpees Over Bar
5 x Power Cleans

 

11-05-2023

FITNESS

STRENGTH
4 sets of
16(8+8) front foot elevated split squat
16 hip thrust heels on the bench
16(8+8) single leg deadlift

Wod
Amrap 7′
3 man maker
6 box step up
9 hspu

rest 2′

repeat

BURNOUT

-FOR TIME-
Team of 2

-2000m row
-150 du (each) 300 su (each)
-120 wallballs
-2000m ski
-1000m row
-150 du (each) 300 su (each)
-80 partner medball sit ups
-1000m ski

*every 4′ perform 7 synchro burpees*

LEVEL 4

Strength
EMOM x 6min
1 x Snatch Pull
2 x Power Snatches
2 x Overhead Squats
Workout
4 Rounds of
10 x Power Snatches
20 x Wall Balls
30 x Single Unders

10-05-2023

FITNESS

STRENGTH
Every 2′ for 10′
5 front squat 3” pause at the bottom
build up

wod
21 power snatch 45/30
21 bupees
21 t2b
15 ohs
15 burpees over bar
15 t2b
9 squat snatch
9 burpees to target
9 t2b

BURNOUT

Grip Strength
4 sets:
-30″ heavy kb hold
-8 k2e
-8 dual kb deadlift
-8 k2e

Amrap 14′
-13/10 cal row
-10 swings
-13/10 cal ski
-8 burpees

LEVEL 4

Skill: Kipping Pull ups

Workout
3 Sets of
AMRAP 6min
4 x Kipping Pull ups
8 x Single Arm DB Devil Press
12 x Goblet Squats

Rest 2min Between Sets

09-05-2023

FITNESS

STRENGTH
3 sets of
12 floor presses
12 reverse grip ring rows
20” chin up hold

rest 1′

skill: bar muscle up

wod
For time
35-25-15
heavy wallballs 12/9
12-8-4
bar muscle up/or
25-20-15 pull ups

BURNOUT

TEAM OF 2
(I GO YOU GO)

6 sets each:

-18 wallballs
-12 heavy russian swings
-9 h.r.p.u
-40 du/80 su

LEVEL 4

Strength
EMOM x 6min
ODD: 5 x Back Squats
EVEN: 20 x Weighted Hip Thrusts

Workout
EMOM x 16min
1) 6 x Deadlifts+ 8 x Push ups
2) 14-10/12-8 x Calories
3) 10 x Burpees Box Jumps
4) Rest

08-05-2023

FITNESS

STRENGTH
Every 1:30” for 9′
5 deficit deadlift

wod
Team of 2
Amrap 20′
buy in:
50 cal
50 hang squat clean 60/40
200 du
50 jerk
50 cal

*if there is a remaining time then
find a heavy clean and jerk

BURNOUT

TEAM OF 2

AMRAP 30
100 Double unders/200 singles unders
40 push ups
500m row
60 v-ups
50 wall balls
20 synchro burpees

LEVEL 4

Strength
EMOM x 6min
1 x Clean Pull
3 x Hang Power Cleans
3 x Push Jerks

Workout
AMRAP 12min
30 x Single Unders
12 x Hang Power Cleans
9 x Burpees Over Bar
6 x Push Jerks

06-05-2023

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
10 rounds i go you go
12 cal row /10 cal bike/12 cal ski
9 thrusters
6 burpee box jumps

LEVEL 4

Skill: Rope Climbs

Workout
Team of 2
AMRAP 22min
4 x Rope Climbs
20 x Calories
4 x Wall Walks
40 x Toes To Rings
4 x Rope Climbs
50 x Box Jumps Over
4 x Wall Walks
100 x Single Unders

05-05-2023

FITNESS

CORE STRENGTH
Emom 12′
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 pull ups
10 push ups
15 squat

BURNOUT

Every 5′ for 6 sets
(alternating sets)

(A)
-20 box jump overs
-15 wallballs
-10 burpees

(B)
-20/15 cal row
-60 du/120 su
-20 push ups

LEVEL 4

Strength
EMOM x 6min
2 x Clean Pulls
2 x Power Cleans
2 x Front Squats
2 x Push Press/Push Jerks

Workout
For Time
75 x Squats
21 x Power Cleans
50 x Push ups
18 x Front Squats
25 x Burpees
15 x Push Press/Push Jerks

04-05-2023

FITNESS

STRENGTH
3 sets of
10 incline db bench press
10 bent over row
12 y raises chest supported
rest 1:30”
wod
50 wallballs
12 power snatch
40 wallballs
10 power snatch
30 wallballs
8 power snatch
20 wallballs
6 power snatch
10 wallballs

BURNOUT

TEAM OF 2
8 sets:
(I GO YOU GO)

-30m overhead walking lunges (plate)
-60m shuttle run
-5 dual db devil press

-THEN-

4 sets
(I GO YOU GO)

-40 du/80 su
-8 hang power clean
-8 thrusters

LEVEL 4

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

Workout
AMRAP 14min
5 x Hang Power Snatches
10/8 x Calories
12 x Kipping Leg Raises
40 x Single Unders

03-05-2023

FITNESS

STRENGTH
Every 2′ for 10′
5 back squat build up

WOD
3 sets of

Amrap 5′
30 du
7 power clean 50/35
30 du
7 push jerk 50/35

rest 2′ b2n

BURNOUT

Core Strength
3 sets

-10 pike ups
-20 sit ups
-10 v-ups
-20 russian twists

Ladder for 16′
2-4-6-8-10-12-14-…

-inchworm push ups
– swings
-goblet squat

LEVEL 4

Skill: Kipping Pull ups

Workout
3 Sets of
AMRAP 6min
4 x Kipping Pull ups
5 x DBL DB Push Press
6 x DBL Front Squats
7 x Burpees

Rest 2min Between Sets

02-05-2023

FITNESS

Skill: rope climb

progressions and strength
3 sets of
5 seated rope pulls with legs/ 1 rope climb
10 ring rows or 5 strict pull ups

WOD
emom 24′
1. 2-3 rope climbs/3-4 seated rope pulls
2. 12-15 cal ski/rows
3.15 box jumps over
4. rest

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

LEVEL 4

Strength
EMOM x 6min
ODD: 6 x Front Squats
EVEN: 40sec Plank Hold

Workout
Team of 2
AMRAP 14min
20 x Deadlifts
30 x Push ups
40 x Box Jumps
100 x Single Unders

29-04-2023

FITNESS

with a running clock
0:00-10:00
find a heavy complex from
1 cluster + 1 jerk

10:00-12:00
rest

12:00-24:00
amrap ( i go you go )
5 deadlift 70/50
2 wallwalk
5 hang power clean
2 wallwalk
5 front squat

24:00-26:00
rest

26:00-36:00
1500m row/run/bike 3km
max t2b *

*( partner A hanging from the pull up bar partner B
execute t2b if partner A or B fall down then both athletes do 5 synchro
burpees as a penalty)

LEVEL 4

Team of 2

Workout
I go you go
10 x Rounds of
10 x Calories
5 x DBL DB Devil Press

Then,

I go you go
10 Rounds of
30 x Single Unders
9 x Double DB Hang Cleans
6 x Double DB Front Squats

28-04-2023

FITNESS

CORE STRENGTH
30-20-10
weighted sit ups
knees to elbows
alternate v ups
*after every round 45” plank

skill: row

WOD
1500m row
30 burpee box jumps
100 du /200 s.u
1200m row
30 burpee box jumps
100 du / 200 s.u
1000m row
30 burpee box jumps
100 du/ 200 s.u

BURNOUT

TEAM OF 2
2 R.F.T

-100/90 cal row
-50 synchro leg raises
-50 synchro burpees

REST 3′

LEVEL 4

Strength
EMOM x 6min
6 x Deadlifts

Workout
5 Rounds of
50 x Single Unders
15 x Kipping Leg Raises
12 x Burpees Over Bar
9 x Push Jerks

27-04-2023

FITNESS

STRENGTH
IN a 10′ window build to a heavy complex of:
2 push press + 2 push jerk

skill: butterfly pull ups

Wod
3 rounds
10 db push press
10 pullups
8 db hang squat clean
10 pull ups
6 devil press

BURNOUT

TEAM OF 2

16 sets:
(I GO YOU GO)

-30m KB farmers carry
-15m front rack KB walking lunges
-9 push press
-6 down ups
-30m shuttle run

LEVEL 4

Strength
EMOM x 6min
2 x Clean Pulls
2 x Squat Cleans

Workout
For Time
21-15-9
Squat Cleans
42-30-18
Hand Release Push ups

26-04-2023

FITNESS

STRENGTH
Emom 2′ for 10′
power snatch
set 1: 5 reps 70%
set 2: 3 reps 75%
set 3: 2 rep 80%
set 4 : 1 reps 90%
set 5: 5 reps 70%

WOD
3 sets of
Amrap 5′
5 hang power snatch 40/35
35 du
20 wallballs

rest 2′ b2n sets

BURNOUT

Core Strength
3 sets
-20 db pull throughs
-15 v-ups
-30 mountain climbers on rings

AMRAP 16′
-60 du/120 su
-10 burpees
-20 air squat
-10 kipping t2r

LEVEL 4

Skill: Rope Climbs

Workout
Team of 2
2 Sets of
AMRAP 10min
4 x Rope Climbs
20 x Calories
40 x Single Unders
2 x Wall Walks
30 x KB Swings
40 x Single Unders

Rest 2min Between Sets

25-04-2023

FITNESS

STRENGTH
3 sets of
12 ring push ups
6 weighted pull ups
3 wallwalk
20 hollow rocks

rest 1:30”

skill: hspu

WOD
Emom 16′
1. 10-12 hspu/15-20 handrelease push ups
2. 12/15 cal row
3. 15 box over
4. 10-15 burpees

BURNOUT

TEAM OF 2
(I GO YOU GO)

14 sets:
(1:30′ on – 1:30′ off)

-15 heavy wallballs
-10 kb deadlifts

*alternating:
-burpee box jump overs
-box jumps (75/60 cm)

LEVEL 4

Strength
EMOM x 6min
ODD: 6 x Back Squats
EVEN: 40sec Plank Hold (weighted)

Workout
EMOM x 15min
1) 5 x Deadlifts+ 8 x Leg Raises
2) 50-80 x Single Unders
3) 8-10 x DBL DB Push Press+ 8-10 x DBL DB Squats
4) 12-15 x Burpees Over Bar
5) Rest

24-04-2023

FITNESS

STRENGTH
Emom 2′ for 12′
power clean + jerk
set 1: 5 reps 70%
set 2: 3 reps 75%
set 3: 2 rep 80%
set 4 : 1 reps 90%
set 5: 5 reps 70%

WOD
100 cal row
80 t2b
60 front squat 60/40
40 s20h
20 bar muscle up/40 pull ups

BURNOUT

A) TEAM OF 2

Ladder for 22′
10-20-30-40-50-…

-single arm db snatch
-box jumps (75/60cm)
-calories row

B) tabata
-plank
-weighted sit ups

LEVEL 4

Strength
EMOM x 6min
2 x Snatch Pulls
2 x Power Snatches
2 x Overhead Squats

Workout
For Time
3 Rounds of
15 x Power Snatches
20/15 x Calories
40 x Wall Balls

22-04-2023

FITNESS

STRENGTH
3 Sets of
8 split squat each leg slow tempo
8 stagger deadlift each leg with 2 dbs or kbs

rest 1′

wod
Team of 2
50 bar facing burpees
50 hang clusters 50/35
50 bar facing burpees
50 power snatch
50 bar facing burpees

LEVEL 4