WOD
CF FITNESS
BURNOUT
every 12 for 36 minutes
team of 2
1) 1500m run(split)
300 du
2) 1500m row (split)
30 burpees
3)1500m ski (split)
60 jumping lunges
CF FITNESS
ULTIMATE BURNOUT
every 3 for 30 minutes
1)250m run
2)20/25 burpees over line
3) 300m row
4)120 DU/ 240 su( outside)
5)600m bike
CF FITNESS
Strength: 3 sets of
20 hip thrusts heavy
15 tricep extensions DB
30 sec hshold
Skill: hswalk
For time:
4 rounds of
15 m hswalk (7,5-7,5)
14 oh walking lunges
14 box jump over
21 cal row/ski
BURNOUT
4 rounds of
1 min on
1 min off
1)standing bike sprint
2) box push
3) row
4) farmers hold
CF FITNESS
Strength:
Back squat
Every 2 min for 10 min
Set 1: 8 reps @55%
Set 2: 4 reps @70%
Set 3: 3 reps @80%
Set 4: 2 reps @85%
Set 5: 2 reps@90%
For time:(Team of 2)
30 toes to bar
40 box jump
50 clean and jerk
40 box jump
30 toes to bar
60-70/40-50kg
ULTIMATE BURNOUT
team of 2
0:00-15:00
for time
50 box jumps
50 hand release pushups
50 goblet lunges
50 vups
50 kb swings
15:00-30:00
for time
4k bike
2k row
1k ski
CF FITNESS
ULTIMATE BURNOUT
Amrap 25
250m row/ski
500m bike
20 kb swings
20 goblet lunges
20 vups
CF FITNESS
ULTIMATE BURNOUT
team of 2
0:00-10:00
for time
1000m/750m run (together)
80/60 cal ski
10:00-20:00
for time
1000/750m run
100/80 cal row
20:00-30:00
for time
1000/750m run
120/100 cal bike
CF FITNESS
ULTIMATE BURNOUT
4 rounds of
1 min on
1 min off
1) standing bike
2) side plank
3)row
4) shuttle runs(outside)
CF FITNESS
ULTIMATE BURNOUT
0:00-15:00
amrap
500m run
10 1 arm db hang snatch
12 db oh lunges
15:00-17:00
rest 2
17:00-32:00
400m row
or
500m ski
or
1000m bike
10 kb swings
12 down ups
Strength:
ULTIMATE BURNOUT
every 2 for 30
1)20/15 cal row max jump squats
2) 20 db snatch
3)20/15 cal bike max broad jumps
4)20 vups
5) 20/15 cal ski max plate oh hold
6) 20 hand release pushups
CF FITNESS
ULTIMATE BURNOUT
team of 2
on a running clock
0:00-10:00
2k row
max burpees remaining of time
10:00-20:00
2k ski
max wallballs remaining of time
20:00-30:00
4k bike
max kb swings in the rmaing of time
CF FITNESS
ULTIMATE BURNOUT
team of 2
I GO U GO
5×250/200m ski
5×600/400m bike
5×250/200m row
cap 11 each set
no extra rest
CF FITNESS
ULTIMATE BURNOUT
tabata
goblet squats
rest 2
4 min max calories row
tabata
alt db snatch
rest 2
4 min max cal ski
rest 2
tabata
alt vups
rest 2
4 min max calories bike
CF FTNESS
ULTIMATE BURNOUT
emom 30
45″ on 15″ off
1)kb swings
2) ski erg
3) down ups
4) row
5) box jumps
6) standing bike
CF FITNESS
Every 2 min for 10 min
Back squat
Set 1: 8 reps @60%
Set 2: 5 reps @70%
Set 3: 3 reps @75%
Set 4-5: 2 reps @85%
For time:
1000 m row
21 toes to bar
10 squat clean
750 m row
15 toes to bar
8 squat clean
500 m row
9 toes to bar
5 squat clean
50-70/35-45 kg
ULTIMATE BURNOUT
team of 2
on a running clock
0:00-10:00
150/120 cal row
partner 250m run
10:00-20:00
150/120 cal ski
parnter 250m run
20:00-30:00
200/150 cal bike
parnter 250m run
CF FITNESS
ULTIMATE BURNOUT
EVERY 2 for 30 min
1) 25 squat wallballs
2) 25/20 cal ski
3) 25 kb swings
4) 25/20 cal row
5) 25 /20 cal standing bike
CF FITNESS
ULTIMATE BURNOUT
Team of 2
1) AMRAP 8min
1500m/1200m Bike
Max Reps Plate Ground To Overhead
Rest 1
2) AMRAP 8min
1000m/800m Row
Max Reps Push ups
Rest 1
3) AMRAP 8min
900m/700m Ski
Max Reps Wall Balls
Rest 1min
CF FITNESS
ULTIMATE BURNOUT
team of 2
amrap 10
i go u go
4 1 arm devil press
10/8 cla ski
rest 2
amrap 10
i go u go
10 kb swings
10/8 cal row
rest 2
amrap 10
i go u go
10/ hand release pushups
15/12 cal bike
CF FITNESS
skill:ring mu
for time
10-8-6-4-2
ring muscle ups
1 arm db devil press
20-16-12-8-4
db oh lunges
250m run after each set
ULTIMATE BURNOUT
1)amrap 4
10 db push press
10 db front squats
10 db situps
rest 2
2)tabata row
rest 2
3)amrap 4
10 wallballs
10 russian twists
10 med ball touch on plank
resrt2
4)tabata ski
amrap 4
5)10 trx rows
10 down ups
10 vups
CF FITNESS
ULTIMATE BURNOUT
cicruit training
1 min on
1 min off
5 rounds of
1) row
2) db thrusters
3) bike
4) hand release pushups
5) ski
6) db lunges
CF FITNESS
ULTIMATE BURNOUT
Team of 2
i go u go
AMRAP 10
10/8 cal ski
Every change 20 alt vups
Rest 2
AMRAP 10 1
2/10 cal row
Every change 6 burpees
Rest 2
AMRAP 10
15/12 cal bike (damper 10)
Every change 12 wallballs
CF FITNESS
ULTIMATE BURNOUT
AMRAP 4
10 2 db thrusters
10 burpees
Rest 2
Emom 4
12/10 cal ski
AMRAP 4
10 hand release pushups
10 jump lunges
Rest 2
Emom 4
12/10 cal row
Rest 2
AMRAP 4
10 kb swings
10 trx rows
Rest 2
Emom 4
12/10 cal bike (damper 10)
CF FITNESS
ULTIMATE BURNOUT
Tabata everything
1. row
2. Box jumps
3. Ski
4. Du/Su (outside)
5. Bike
6. Mountain climbers
Rest 1 minute between rounds
CF FITNESS
ULTIMATE BURNOUT
Team of 2
AMRAP 8
Buy in 750/500m run
In the remaining
40 calories ski
20 synchro burpees
Rest 2
AMRAP 8
Buy in 750/500m run
In the remaining
60 calories row
30 db snatch
Rest 2
AMRAP 8
Buy in 750/500m run
80 cal bike
40 synchro jumping lunges
CF FITNESS
ULTIMATE BURNOUT
4 sets of
1min on
1 min off
1) wallballs
2) farmer carry
3) alt vups
4) side plank 30″+30″
CF FITNESS
ULTIMATE BURNOUT
for time
team of 3
1500/1000m run (together)
1200m ski (split)
1250/750m run (together)
1200m row(split)
1000/500m run
2400m bike(split)
cap 35m
CF FITNESS
ULTIMATE BURNOUT
on a running clock
0:00-15:00
150/120 cal ski
emom 5 burpees synchro
15:00-17:00
rest
17:00-30:00
i go u go
12 wallball shots
10 pushups
16 vups
at 30:00
500m run together
CF FITNESS
ULTIMATE BURNOUT
every 3 for 30
1)buy in 250m run
max cal ski
2) buy in 250m run
max du/su(outside)
3)buy in 250m run
max calories row
4)buy in 250m run
max m.climbers
5) buy in 250m run
max bike
CF FITNESS
ULTIMATE BURNOUT
team of 2
amrap 10
80/60 cal row
30 synchro vups
max plate jump squat
(a-block jump squat)
rest 2
amrap 10
80/60 cal ski
30 synchro down ups
max 1 db devil press
rest 2
amrap 10
80/60 cal bike
30 synchro jumping lunges
max hand release pushups
CF FITNESS
ULTIMATE BURNOUT
TEAM OF 2
every 6 minutes for 30 minutes
-1000m/750 run together
(one partner is holding medball)
-120/100 wallballs
(in every change perform 5 synchro burpees)
-1000/800m ski/row
-1000/750m run together
(one partner is holding medball)
-40 synchro burpees
CF FITNESS
ULTIMATE BURNOUT
5 rounds of
1 min on
1min off
1) ski
2) side plank (30″-30″)
3)row
4) shuttle runs(outside)
5) bike
6) farmers hold
CF FITNESS
ULTIMATE BURNOUT
every 5 for 30
1) 1000/800m ski
2) 21-15-9
db snatch
hand release pushups
3) 1000/800m row
4) 21-15-9
Heavy wallballs
vups
5) 2000/1500m bike
6)21-15-9
trx rows
box jumps
CF FITNESS
ULTIMATE BURNOUT
i go u go
1)amrap 10
5 cal ski
7 box jump overs
2) amrap 10
5 cal row
8 db snatch
3) amrap 10
5 cal standing bike
8 jumping lunges
CF FITNESS
ULTIMATE BURNOUT
COUPLES WORKOUT
0:00-10:00
1000/750m run together
40 burpees
30 cal ski
10:00-20:00
100/750m run
40kb swings
30 cal row
20:00-30:00
1000/750m run
40 wallballs
30 cal bike
FITNESS
Strength:
EMOM 15′:
1. 2 squat clean+jerk@75%
2. 10 burpees over bar+max du
3. rest
For time:
5 rounds of
10 hang power clean
20 wall ball
10 toes to bar
20 cal row/run
BURNOUT
every 3 for 36 minutes
1)500m run
2) 20 squat clean thrusters
3) 500m ski
4) 25 medball throw situps
5) 500m row
6) 1k bike
FITNESS
Strength:
Every 1:30 min for 9 min
3 power snatch (tng)
(built up complex)
For time:
5 rounds of
9 power snatch
15 deadlift
21 box jump over
50-60/30-40kg
BURNOUT
amrap 4
15 box jumps
10 db snatch
5 burpees over db
rest 2
tabata row
rest 2
amrap 4
15 vups
10 air squats
5 hand release pushups
rest 2
tabata ski
rest 2
amrap 4
15 trx rows
10 kb swings
5 down ups
FITNESS
BURNOUT
on the run
team of 3
A) amrap 10
500m run
50m synchro walking lunges
(outside)
max calories ski
partners wall sit
B)amrap 10
500m run together
250m farmers carry
(1 lap)
max calories row
partners plank
C)amrap 10
500m run together
50 1 arm db push press
max cal bike
partner hanging hold
CF FITNESS
ULTIMATE BURNOUT
0n a running clock
0:00-15:00
for time
500m run
25 wallballs
50 situps
25 burpees over line
250m run
15:00-30:00
emom 15
1)15/12 cal ski
2)15/12 cal row
3)15/12 cal bike
CF FITNESS
Strength:
Every 1:30 min for 9 min
1 power snatch
1 oh squat
(built up complex)
For time:(Team of 2)IGYG
16 rounds of
3 oh squat
7 KB swings
10 toes to bar
ULTIMATE BURNOUT
emom 10
team of 2
i go u go
max cal row
1 min partner 1
1 min partner 2
rest 2
emom 10
1min p1
1min p2
max cal ski
rest 2
emom 10
1min p1
1min p2
max cal bike
CF FITNESS
1 min hollow hold
ULTIMATE BURNOUT
team of 2
on a running clock
0:00-10:00
150/120 cal row
partner 250m run
10:00-20:00
150/120 cal ski
parnter 250m run
20:00-30:00
200/150 cal bike
parnter 250m run
CF FITNESS
ULTIMATE BURNOUT
EVERY 2 for 30 min
1) 25 double squat wallballs
2) 25/20 cal ski
3) 25 2 db hang clean and jerk
4) 25/20 cal row
5) 25 /20 cal standing bike
CF FITNESS
ULTIMATE BURNOUT
Happy Burpee Wednesday
AMRAP 5min
20-25 x Burpees
Max Calories Bike
Rest 1min
AMRAP 5min
20-25 x Burpees
Max Cal Row
Rest 1min
AMRAP 5min
20-25 x Burpees
Max Cal Ski
Rest 1min
AMRAP 5min
20-25 x Burpees
Max Reps Wall Balls
Rest 1min
AMRAP 5min
20-25 x Burpees
Max Reps Sit ups
Rest 1min
AMRAP 5min
500m Run
Max Reps Burpees
CF FITNESS
side raises
ULTIMATE BURNOUT
acid bath
3 set of
2min on 2 min off
1) 10/8 cal ski 10/8 kb swings max cal ski
2) 10/8 cal row 15/12jumps over row max cal row
3) 10/8 cal bike 5 devil press+ thruster max cal bike
CF FITNESS
Strength:
Front squat +Back squat
Every 3 min for 15 min
(start at @50% of front squat and increase each set)
Set 1: 10 fr.sq.+ 2 back sq.
Set 2: 8+4
Set 3: 6+6
Set 4: 4+8
Set 5: 2+10
10 min amrap:(Team of 2)
30 toes To Bar
30 sh2oh 60/40
30 toes To Bar
30 hang power clean 60/40
Max Reps Synchro Facing Burpees Over Ba
ULTIMATE BURNOUT
Team of 2
1) AMRAP 6min
1500m/1200m Bike
Max Reps Plate Ground To Overhead
Rest 30sec
2) AMRAP 6min
1000m/800m Row
Max Reps Push ups
Rest 30sec
3) AMRAP 6min
900m/700m Ski
Max Reps Wall Balls
Rest 1min
4) AMRAP 6min
20 x Synchro Jump Over DB
12 x Synchro Single Arm DB Hang Snatches
Rest 1min
5) AMRAP 6min
30 x Synchro Mountain Climbers
20 x Sychro Shoulder Taps
10 x Sychro Sit ups
Rest 1min
CF FITNESS
ULTIMATE BURNOUT
team of 2
i go u go each 5×250/200m
row 5×250/200m
ski 5×600/400m
bike cap 11
each set no extra rest
CF FITNESS
ULTIMATE BURNOUT
every 2 for 28 minutes
1) 400/300m ski
2) 10 2 db devil press+ thruster
3) 400/300m row
3) 20 situps + 20 vups
4) 800/600m bike
5) 20 double pushup burpees
6) rest
CF FITNESS
ULTIMATE BURNOUT
team of 2 for time
A)2k row (partner wall sit ) (cap 10 ) rest 2
B) 2k row ski (partner farmer hold) (cap 10) rest 2
C) 4k bike (partner elbow plank) (cap 10)
CF FITNESS
ULTIMATE BURNOUT
Every 5 for 30 minutes
1. 1000/800m row
2. 21-15-9 kb swings / down ups
3. 1000/800m ski
4. 30-20-10 alt jumping lunges/ alt vups
5. 750/500m run
6. 21-15-9 cal bike / wallballs
CF FITNESS
ULTIMATE BURNOUT
Team of 2
AMRAP 10
10/8 cal ski
Every change 20 alt vups
Rest 2
AMRAP 10
12/10 cal row
Every change 6 burpees over row
Rest 2
AMRAP 10
15/12 cal bike (damper 10)
Every change 12 wallballs
CF FITNESS
ULTIMATE BURNOUT
team of 2
amrap 10
i go u go
4 1 arm devil press
10/8 cla ski
rest 2
amrap 10
i go u go
10 kb swings
10/8 cal row
rest 2
amrap 10
i go u go
10/ hand release pushups
15/12 cal bike
CF FITNESS
ULTIMATE BURNOUT
every 2 for 36
1) 25/20 cal row
2) 12/10 2 db clusters
3) 25/20 vups
4) 25/20 standing bike
5)12/10 down ups over smallbox
6) 25/20 cal ski
CF FITNESS
ULTIMATE BURNOUT
cicruit training
1 min on
1 min off
5 rounds of
1) row
2) db thrusters
3) bike
4) hand release pushups
5) ski 6) db lunges
FITNESS
BURNOUT
tabata
goblet squats
rest 2
4 min max calories row
tabata
alt db snatch
rest 2
4 min max cal ski
rest 2
tabata
alt vups
rest 2
4 min max calories bike
FITNESS
BURNOUT
emom 30
45″ on 15″ off
1)kb swings
2) ski erg
3) down ups
4) row
5) box jumps
6) standing bike
FITNESS
BURNOUT
1) amrap 4
10 1 arm db push press
10 goblet lunges
20 russian twists
2) emom 4
15/12 calories
3) amrap 4
20 russian twists with medball
20 plank touches to ball
20 side madball throws
4) emom 4
15/12 calories
5) amrap 4
10 hand release pushups
10 alt vups
10 plank to side plank
6) emom 4
15/12 calories
rest 2 minutes bwn sets
FITNESS
FITNESS
BURNOUT
5 min amrap
20 wallballs
50 du/100 su
10 burpees to target
rest 3
4 min amrap
15 wallballs
40 du /80 su
8 burpees to target
rest 2
3 min amrap
10 wallballs
30 du /60 su
6 burpees to target
rest 1
2 min amrap
5 wallballs
20 du/40 su
4 burpees to target
FITNESS
BURNOUT
for time
1000/800m ski
50m farmer carry
1000m/800m run
50m rfront rack carry
1000m/800m row
50m overhead carry
1000/800m run
FITNESS
BURNOUT
amrap 8
ladder
2-4-6-8-10
calories ski
kb swings
rest 2
amrap 8
2-4-6-8-10
calories row
vups
res 2
amrap 8
2-4-6-8-10
calories bike
goblet squats
FITNESS
BURNOUT
for time
as a team
6/5 k row
every 2 minutes including
0:00
10 synchro down ups
10 synchro jumping lunges
FITNESS
BURNOUT
5 rounds of
1 min max wallballs
30 sec rest
1 min max cal ski erg
30 sec rest
1min max burpee broad jumps
30 sec rest
1min max calories row
30 sec rest
FITNESS
FITNESS
BURNOUT
For time
15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
Calories row
Vups
Kb swings
Kb lunges
FITNESS
BURNOUT
4 sets of
3 min AMRAP
30/25 cal standing bike
Max wallballs
Rest 1
3 min AMRAP
250 m run
Max hand release pushups
FITNESS
BURNOUT
for time
triple 3
3 k run
3 k ski
3 k row
all athletes start together
working at the same time .
the workout finιshes when the team
has completed all of the distances
split as you deisre
FITNESS
BURNOUT
team of 2
for time
1200m row
(partner plank hold )
80 wallballs
(partner wall sit )
1000m row
(partner db farmer hold)
60 2db lunges
(partner wall sit hold)
800m row
(partner plank hold )
40 synchro goblet squats
FITNESS
500m run
12 burpees over db
6 2 db hang clusters
FITNESS
FITNESS
BURNOUT
24 min emom
45 on 15 off
1. row
2. 1 arm db thruster
3. Burpees
4. Lateral jumps over db
5. Vups
6. Rest
FITNESS
BURNOUT
5 sets
4 min amrap
team of 2
buy in 250m run together
15 1 arm synchro devil press
max cal row/ski
rest 1
FITNESS
Strength:
Every 1:30 min for 9 min
1 pull
1 power snatch
1 hang squat snatch
(built up to @85%)
For time :
3 rounds of
5 hang power snatch
5 oh squat
10 toes to bar
5 facing burpees over bar
rest 3 min
repeat 3 rounds
BURNOUT
for time
1k ski erg
40 box jump over
1k row
60m walking goblet lunges
1k run
80 vups
FITNESS
Skill: hspu
For time:
2 rounds of
20 cal row
20 hspu
20 cal row
20 devi press
Strength:
EMOM 10′:
1. 10 bicep curls+10 skull crushers
2. 40 sec hold oh a heavy plate
BURNOUT
5 sets of
3 min on
1 min off
250m row
20 kb swings
max reps goblet squats
rest 1 between sets
FITNESS
FITNESS
FITNESS
BURNOUT
For time:
TEAM OF 2
100 cal row
100 burpees over partner
100 sit ups
100 push ups
100 air squats
FITNESS
Strength:
Every 1:30 min for 9 min
1 power clean
1 squat clean
1 front squat
(start @50% and built up)
For time:
21-15-9
power clean
burpees box jump over
250 m run
50-60/35-40kg
BURNOUT
Every 2 min for 30 min
1. 250/200m row+50 mountain climbers
2. 250/200m ski+15 sumo dl h.p
3. 15 wall balls+20 jumps over ball
4. 2 rounds 12 sit ups+12 v-ups+12 lunges
5. 250 m run
FITNESS
250m ski
20 goblet lunges
15 kb swings
rest 2
2) amrap 10
250m row
20 jump squat
15 burpees
rest 2
amrap 10
250m run
20 vups
15 hand release pushups
FITNESS
Strength:
4 sets of
5-10 ring dips
5-10 chin ups
10 candlestick (with plate)
30-40 sec arch hold
Skill: ring mu
10 min amrap:
4-5-6-7-8-9-…
alt. DB snatch
burpees
1-2-3-4-5-6-…
ring mu
BURNOUT
amrap 35
500m row
(partner hold plank)
30 box jump overs
20 synchro 1 arm devil pres
FITNESS
FITNESS
Strength:
Every 90sec for 9min
3 x Back Squats
80-85%
For time:
100-80-60-40-20
du
12-14-16-18-20
KB swings 24/16
sit ups
pistols
10-10-10-10-10
KB Hang Clean and Jerk
FITNESS
Skill: hswalk
16 min amrap:
5 m hswalk
5-5 hang snatch KB/DB
5-5 thruster KB/DB
14 lunges with KB/DB front rack
Strength:
3 sets of
20 weighted sit ups
20 bird dog
20 m oh walk one KB/DB
BURNOUT
3 sets of
1. AMRAP 4
400m row
15 pushups
20 wallball
Rest 2
2. AMRAP 4
15 down over kb
20 jump squat
Rest 2
FITNESS
Strength:
Every 2 min for 10 min
3 power clean
3 hang squat clean
3 jerk
@70%-85%
Every 5 min: (3 sets)
2 rounds of
6 power clean and jerk
8 burpees to target
12 pull ups
50-60/30-40 kg
BURNOUT
for time
team of 2
1500m run
25 burpee broad jumps
50 goblet lunges
500m farmers carry
50goblet lunges
25 burpee broad jumps
1500m run
FITNESS
Strength:
Every 1:30 min for 9 min
3 power snatch
3 oh squat
@70%
For time:
20-18-16-14-12
wall ball
12-14-16-18-20
toes to bar
rest 2 min
10-8-6-4-2
power snatch
20-18-16-14-12
cal row/run
50/35 kg
BURNOUT
AMRAP 25′
250m run
25 hand release pushups
250m row
10 devil press
250m ski
FITNESS
FITNESS
Strength:
Front squat
Every 1:30 min for 9 min
Set 1-2: 3 reps @80%
Set 3-4: 2 reps @85%
Set 5-6: 1 rep @90%
8 min amrap:
1 devil press DBL DB
2 pistols
30 du
rest 2 min
8 min amrap:
3 squat clean
7 sh2oh
10 push ups h.r
BURNOUT
team of 3
for time
1500m run together
45 burpees
2000m ski (split)
60 wallballs
3000m row (split)
cap 40
FITNESS
Strength:
Every 1:30 min for 9 min:
3 jerk
(start @70% and built up to 85%-90%)
For time:
10 oh squat
20 box jump over
12 thruster
15 power clean
20 pull ups
10 burpees to target
20 pull ups
15 power clean
12 thruster
20 box jump over
10 oh squat
60/40 kg
FITNESS
Skill: ring mu
For time:
1000 m run buy in
Then 5 rounds of
8 alt.DB snatch
8 step over DBL DB
5 ring mu
Strength:
3 sets of
10-12 side raises
10-12 front raises
3 wall walk
BURNOUT
amrap 15
a1) 400m ski
10 2 db hang squat clean
10 hand release pushups
rest 5
amrap 15
a2)400m row
10 wallballs
12 jumps over rower
FITNESS
FITNESS
Strength:
Every 2 min for 12 min
Front squat: reps 5-4-3-2-1-1
(increase weight every set to max out)
15 min amrap:
6 sumo h.p
8 box jump over
6 burpees over bar
8 toes to bar
6 power snatch
40/25 kg
BURNOUT
amrap 30
2 rounds of
p1)250/200m row
p2) max kb farmer hold
into
2 rounds of
p1)250/200m ski
p2) plank hold
FITNESS
Strength:
4 sets of
10 arnold press
10 ring dips
10 rear delts
Skill: hspu
15 min amrap:
10 hspu
10 alt.DB snatch
10 m one DB oh lunges
10 box jump
BURNOUT
5 rounds
1 min kb swings
1 jump rope
1 min cal row
1 min rest
FITNESS
Strength:
12 min to max out Complex
1 cluster
1 front squat
1 hang power clean
1 jerk
EMOM 20′:
1. 16 cal row/run
2. 1 Bear Complex
3. 50-60 du
4. 12 deadlift
*Bear Complex:
1 power clean
1 front squat
1 push press
1 back squat
1 back push press
BURNOUT
5 rounds for time
500m run
15 2 db thrusters
10 burpees over db
FITNESS
FITNESS
BURNOUT
3 sets of
3 min medium
1:30 hard
2 min medium
1:00 harder
1 min medium
0:30 hardest
rest 2 minutes between sets
1)row
2)ski
3)bike
FITNESS
FITNESS
BURNOUT
for time
10 ROUNDS FOR TIME
250m run
15 wallball
10 burpees
FITNESS
BURNOUT
every 2 for 24
1) amrap 2
8 kb swings
50 du
2)amrap 2
max calories row
3)rest
FITNESS
FITNESS
Strength:
Back squat
5 rounds of
3 reps @70%
rest 30 sec
3 reps @70%
rest 1 min
4 rounds of
4 min on / 2 min off:
1 Round DT + amrap Cindy
DT: 12 deadlift
9 hang clean
6 sh2oh
Cindy: 5 pull ups
10 push ups
15 air squat
FITNESS
Skill: hswalk
15 min amrap:
5 m hswalk
10 pull ups/ring rows
20 step ups with one DB
30 sit ups
Strength:
3 sets of
15 bicep curls
15 press down for tricep with band
1 min plank
max L-sit on pull up bar
BURNOUT
7 sets of
60 du /120 su
10 2db db thrusters
8 burpees to target
rest 1 between sets
FITNESS
Strength:
Every 1:30 min for 9 min
1 pull
1 power clean
1 hang squat clean
(built up)
For time:
5 rounds of
7 sh2oh
8 hang power clean
15 wall balls
250 m run
60/40kg
BURNOUT
3 sets of
1000/800m run together
500/400m row
750/600m ski
rest 2 min
cap each set 10 min
FITNESS
FITNESS
Skill: bar mu
2 rounds of
6 min amrap:
5 sh20h DBL DB
4 front squat DBL DB
3 bmu
rest 2 min between rounds
Finish with 1000 m run/row
Strength:
3 sets of
12 DB hammer curls
12 DBL DB kick backs
12 chest press
BURNOUT
3 sets of
amarp 10
500m ski
20 burpees over line
100 du/200 su
1000m row
100 du/200 su
20 burpees over line
rest 2 between sets
FITNESS
BURNOUT
team of 2
10 rounds
p1)250m row/ski
p2) 9 db deadlift
6 db hang clean
6 db shoulder to overhead
3 db devil press
FITNESS
Strength:
Every 2 min for 10min
1 pull
1 power snatch
1 oh squat
20 du
For time:
120 du buy in
21-15-9
power snatch
wall ball
toes to bar
120 du buy out
BURNOUT
team of 2
for time
200 wallballs
1000m run together
100 a-jumps
1000m run together
FITNESS
Strength:
3 sets of
8-8 1leg elevated split squats
10 cyclist goblet squats
16 iso alternate DB strict press
Skill: pistols
For time:
1-3-6-9-11
devil press DBL DB
every round
10 pistols
10 box jump
BURNOUT
4 sets of
Amrap 5 min
20 kb swings
-20 lateral jumps over Kb
20 goblet lunges
remaining time:
max reps du
rest 2 minutes bwn sets
FITNESS
Strength:
Every 2min for 10min
Complex of
1 clean pull
1 power clean
1 hang power clean
2 front squat
For time :(team of 2)split as you wish
3 rounds of
20 gr2oh
24 toes to bar
20 oh squat
24 facing burpees over bar
88 du
40-50/25-30kg
BURNOUT
workout of the day
every 2 for 30
1)25 cal row
2)25 db thrusters
3) 25 burpees
4)25 cal bike
5) 25 situps + 25 vups
FITNESS
FITNESS
BURNOUT
6 sets of
A1)amrap 2
2-4-6-8-10
hangt clean and jerk
down ups over db
rest 2
A2) amrap 2
10/8 cal row
10/8 box jumps
6 x A1/A2
FITNESS
Strength:
Every 2 min for 10 min
1 pull
1 power clean
1 hang squat clean
(built up to @85%)
For time:
27-21-15-12-9-5
toes to bar
sh2oh
cal
50/35kg
BURNOUT
amrap 5
12/10 cal standing bike
15/12 goblet squat
rest 2
amrap 5
12/10 cal row
15/12 hand release pushups
rest 2
amrap 5
12/10 cal ski
15/12 vups
rest 2
amrap 5
250m run
12/10 jumping lunges
FITNESS
BURNOUT
6 sets of
amrap 2
12/10 cal row
12/10 cal ski
rest 2
FITNESS
BUNROUT
for time
100 du/200 su
60 db snatch
50 db lunges
40 db push press
30 burpees
20 1 arm db thrusters
10 1 arm devil press
100 du/200 su
FITNESS
FITNESS
BURNOUT
team of 2
athens throwdown side event 1
i go u go
amrap 7
15/12 cal ski
6 devil press
rest 3
amrap 7
i go u go
9 db thrusters
9 burpees over line
rest 3
amrap 7
250m run
FITNESS
Strength:
Every 2 min for 10min
3 Back squat 85%
For time:
100 du
12 front squats
24 pull ups
100 du
12 squat clean
20 pull ups
100 du
12 power clean and jerk
16 pull ups
60/40 kg
BURNOUT
5 sets of
AMRAP 4
(45” on 15” off)
1. ski
2. Kb swings
3. Row
4. Jumping lunges
Rest 1 minute between sets
FITNESS
Skill: pistols
2 rounds of
8 min amrap:
12 pistols
14 KB snatch(7-7)
16 cal row/ski
20 KB swings
Strength:
3 sets of
15 strict high pull with KB
15 KB bicep curs
15 KB tricep extension behind head
BURNOUT
5 sets of
Amrap 5 min
20 push ups
20 goblet squat
-20 lateral jumps over Kb
remaining time:
max reps shuttle runs
rest 2 minutes bwn sets
FITNESS
Strength:
Every 1:30 min for 9 min
1 pull
1 hang power snatch
1 squat snatch
(built up)
4 rounds of
3 min amrap:
P1) 9 burpees over bar
3 squat snatch (70/45kg)
P2) max cal
rest 2 min between rounds
BURNOUT
team of 2
10 rounds
i go u go
250m run
50 du/100 su
into
10 rounds
10 bar facing burpees
15 kb swings
FITNESS
Strength:
Every 2 min for 10 min
4 Back squats @70%
+
10 jump squats (no weight)
For time:
5 rounds of
12 synchro 1 DB alt. devil press
12 synchro 1 arm overhead lunges
30 wallballs
250m run together
BURNOUT
workout of the day
Team of 2
Amrap 25′
200 Single Unders
20 Synchro goblet squat
800m Row
20 Synchro push ups
20 Synchro Sit ps
600m Row
FITNESS
BURNOUT
workout of the day
every 2 for 24
1) 2 rounds
4 devil press
8 db thrusters
2)max cal row
3) rest
FITNESS
Strength:
Every 2 min 10 min
5 Sumo Deadlift
(built up)
For time:
100 squats
100 KB swings
100 push ups h.r
100 sit ups
100 lunges
100 du
BURNOUT
Emom 12
45 on
15 off
1. row
2. Ski
3.vups
Rest 3
For time
500m run
25 hand release push up
25 sit-ups
500m run
FITNESS
Skill: hspu
EMOM 20′:
1. 7 hspu
2. 10 burpees box jump
3. 16 alt. DB clean and jerk
4. 14/12 cal row
5. 20 lateral jumps over row
Core Strength:
3 sets of
unbroken sets
21 v-ups
15 weighted sit ups
9 hollow rocks
BURNOUT
Team of 2
Workout
3 Rounds of
60 Wall Balls
1000m Row
40 Burpees
FITNESS
workout of the day
team of 2
3 sets of
amrap 10
buy in 1000m run together
then
1) max cal ski
2)max cal row
3) max burpee box jumps
rest 2 between sets
FITNESS
FITNESS
BURNOUT
workout of the day
tabata row
rest 1
tabata du/su
rest 1
tabata wallballs
rest 1
tabata vups
rest 1
tabata shuttle runs
FITNESS
FITNESS
Strength:
Every 1:30 for 9 min
1 pull
1 hang squat snatch
1 squat snatch
(built up)
For time:
10 rounds of
5 power snatch
5 pull ups
30 du
BURNOUT
workout of the day
5 sets of
amrap 3
2 rounds of
6 renegade rows
9 db thrusters
max calories
rest 1 between sets
tabata
mountain climbers
FITNESS
BURNOUT
workout of the day
emom 15
45″ on 15″ off
1) row
2) down ups over db
3) db snatch
rest 5
for time as a team
2 k row
60 db snatch
40 down ups over db
FITNESS
FITNESS
Strength:
Deadlift
Every 1:30 min for 9 min
Set 1-2: 4 reps@75%
Set 3-4: 3 reps@80%
Set 5: 2 reps@85%
Set 6: 2 reps@90%
5 sets of
Every 3 min :
4 hang power clean
5 front squat
6 sh2oh
15 cal row/bike/run
BURNOUT
4 sets of
1 min on
1 min off
1. row
2. Front rack hold
3. Mountain climbers
4. Bike erg
FITNESS
skill: hspu/pistols
2 sets of
7 min amrap:
7 pull ups
10 pistols
7 hspu
10 cal ski/row
rest 2 min between
Strength:
2-3 sets of
15 ring rows
5-10 ring dips
15 banded good mornings
BURNOUT
Team of 2
AMRAP 25
1200m row
100 wallballs
1000m row
80 kb swings
800m row
60 synchro medball throw sit-ups
600m row
40 synchro goblet squats
400m row
20 synchro burpees
FITNESS
Strength:
EMOM 10′:
1. 5 Back squat @70%-75%
2. 45 sec wall sit
For time:
21-15-9
oh squat
sh2oh
cal row/run/bike
rest 3 min
21-15-9
pull ups
burpees over bar
cal row/run/bike
FITNESS
BURNOUT
Team of 2
2 sets
AMRAP 8
Max cal row
Partner plank
Rest 2
AMRAP 8
I go u go
4 alt db snatch
6+6 oh lunges
32 du/64 su
FITNESS
Strength:
Deadlift
Every 1:30 min for 9 min
Set 1-2: 4 reps@70%
Set 3-4: 3 reps@75%
Set 5-6: 2 reps@80%
For time: (cap 22′)
10-20-30-20-10
wall ball
cal row/run/bike
straight into
11-12-13-14-15
toes to bar
5 gr2oh
60/45kg
BURNOUT
1. tabata ski
2. Tabata jumping lunges
3. Tabata bike
4. Tabata vups
5. Tabata kb swings
Rest 2 between sets
FITNESS
Strength:
Every 1:30 min for 9 min
1 power snatch
1 hang squat snatch
For time:(car 25′)
100 du
12 burpees over bar
24 lunges (with bar)
12 power snatch
24 deadlift
12 oh squat
24 sit ups
100 du
24 sit ups
12 oh squat
24 deadlift
12 power snatch
24 lunges
12 burpees over bar
100 du
50/35 kg
BURNOUT
Team of 2
AMRAP 25
Buy in 2000m row
Then
10 db 1 arm thrusters
10 burpees over line
250m run together
FITNESS
Skill:hspu
For time:
5 sets of
6 double KB/DB hang snatch
6 double KB/DB front squat
6 hspu
6 pull ups
18 cal row/ski Strength:
3 sets of
15 tricep extensions
15 bicep curls
15 bent over rown
BURNOUT
Every 2 for 30
1. 400/300m row
2. 1000/800m bike erg
3. 400/300m ski
4. 25/ 20 burpees side jump
5. 40” plank + 20/15 vups
FITNESS
FITNESS
OPEN WORKOUT 24.3
5 rounds of:
10 thrusters, weight 1
10 chest-to-bar pull-ups
Rest 1 minute, then:
5 rounds of:
7 thrusters, weight 2
7 bar muscle-ups
Time cap: 15 minutes
Women (29, 43 kg)
Men (43, 61 kg)
Accessory Strength
EMOM x 8min (40sec On 20sec Off)
1) Russian Twists
2) Alt V Ups
3) Plank Hold
4) Gluted Bridges Weighted
BURNOUT
workout of the day
2 sets
of
armap 5
max cal
rest 2
amrap 5
15 jump squat
10 db snatch
5 burpees over db
rest 2
FITNESS
Strength:
Every 1:30 min for 9 min
built up to 85%-90%
1 pull
1 power clean
1 pull
1 hang power clean
For time:
21-15-9-7-5-3
power clean
sit ups
push ups
100-80-60-40-20-10
du
BURNOUT
workout of the day
emom 30
1) max kb hold
2) max box jumps
3)max vups
4)max cal ski
5)rest
FITNESS
BURNOUT
workout of the day
team of 2
amrap 25 min
buy in:2500m row
then i go u go
4+4 db hang squat clean
8 down ups over db
16 jumping lunges
FITNESS
BURNOUT
workout of the day
4 sets of
1 min on
1 min off
1) cal row
2) 1 arm devil press
3)du/su
4)alt vups
FITNESS
Strength:
EMOM 12′:
1. 6 back squat 70%-75%
2. 10 seated strict pressDBL DB/KB
15 MIN AMRAP:(TEAM OF 2 IGYG)
5 thruster
5 power snatch
5 pull ups
(40/25kg)
BURNOUT
workout of the day
every 2 minutes for 30 minutes
1)30/25 cal ski
2)25/20 burpees
3) 30/25 cal row
5) 25/20 unbroken wallballs
FITNESS
FITNESS
OPEN WORKOUT 24.2
AMRAP 20min
300m Row
10 x Deadlifts 83/55
50 x DU/SU
Accessory Strength
EMOM x 12min(40sec On 20sec Off)
1) Skull Crushers
2) Wall Sit (Weighted)
3) Biceps Curls
4) Hollow Hold
BURNOUT
workout of the day
3 sets of
1 min on
1min off
1)row
2)burpees
3)ski
4)goblet squats
5)bike
FITNESS
BURNOUT
workout of the day
every 2 minutes for 24 minutes
1)400/300m row
2)6 devil press
8 thrusters
10 down ups
FITNESS
FITNESS
Skill:bar mu
For time:
5-6-7-8-9-10
bmu
devil press
10 step ups with DBL DB
14 cal row/ski
Strength:
3 sets of
7-10 strict toes to bar
40 sec hollow hold
15 weighted sit ups
BURNOUT
workout of the day
4 sets of
amrap 2
buy in 250/150m row
max down ups
rest 1
amrap 2
100 du/200 su
max DB hang squat clean
FITNESS
BURNOUT
workout of the day
amrap 8
p1)15/12 cal ski
p2) 15/12 box jump overs
rest 2
amrap 8
p1)15/12 cal row
p2)20/15 wall ball shots
rest 2
amrap 8
p1)250m run
p2)15/12 burpees
FITNESS
For time:
21 dumbbell snatches, arm 1
21 lateral burpees over dumbbell
21 dumbbell snatches,arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell
Core Strength
EMOM x 12min (40sec On 20sec Off)
1) Weighted Sit ups
2) Russian Twists
3) Arch Hold
4) Weighted Plank Hold
BURNOUT
workout of the day
every 2 for 30
1)400/300m row
2)35/25 standing cal bike erg
3)25/20 burpees
4)20/15 situps +15 vups
5)rest
FITNESS
BURNOUT
FITNESS
BURNOUT
FITNESS
BURNOUT
FITNESS
BURNOUT
FITNESS
FITNESS
skill: rope climb
For time:(team of 2)
10-8-6-4-2
rope climbs
30-24-18-12-6
DBL DB/KB hang snatch
burpees
250m run (together)
Strength:
2 Sets of
10 Seated press DB/KB
10 Zottman Curls
10 Skull Crushers
BURNOUT
workout of the day
6 sets of
1:30 on
0:30 off
1) 8 db hang clean+ press
16 air squat
2) 10/8 cal row
10 jumping lunges
FITNESS
BURNOUT
FITNESS
BURNOUT
FITNESS
Strength:
3 Sets of
12 romanian deadlift DBL DB
20 hip thrusts
12 bent over row DBL DB
skill:hspu
For time:
30-25-20-15
box jump
20-15-10-5
hspu
15-20-25-30
wall ball
BURNOUT
workout of the day
4 sets of
2 minutes on
1 minute off
a)2 min max cal row
b)2 min amrap
8+8 db thrusters
40 du/80 su
FITNESS
BURNOUT
FITNESS
FITNESS
Skill: Kipping Pull ups/butterfly
For time:
1000m row
15 pull ups
30 wall balls
20 hang snatch kb/db (10/10)
600m row
13 pull ups
20 wall balls
16 hang snatch kb/db (8/8)
300m row
10 pull ups
10 wall balls
12 hang snatch kb/db (6/6)
BURNOUT
Workout
Every 2 for 24
1. 2 rounds of
4 devil press+ thruster
8 db lunges
2. max cal row
3. Rest
FITNESS
FITNESS
BURNOUT
FITNESS
BURNOUT
Workout
4 sets
1. AMRAP 5
2-4-6-8-10-…..
Db clusters
Down ups over kb
20 du/40 su
Rest 2
2. Emom 5
12/10 cal row
Rest 2
And repeat
FITNESS
FITNESS
FITNESS
BURNOUT
FITNESS
FITNESS
BURNOUT
FITNESS
BURNOUT
FITNESS
BURNOUT
FITNESS
FITNESS
BURNOUT
FITNESS
Strength:
every 2 min for 12 min
1 clean pull+1 power clean+2 jerk
start at 50% and build up to 85%
18 min amrap:
10 x Power cleans 50/35
12 x Push ups h.r
16 sit ups
16/12 cal Row/Run/Bike
BURNOUT
AMRAP 25
Workout
Team of two
1000m row
50 pushups
100 DU/200SU
50 goblet squats
100 Du/200 su
50 jumping lunges
100 du/200 su
50 hand release push ups
FITNESS
FITNESS
BURNOUT
FITNESS
Strength:
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
FITNESS
FITNESS
Skill: ring muscle up
For time:
5 rmu/5bmu/7 ch2b/10 pull ups
10 wall balls
15 box jump over
20 gr2oh with plate
40 du/su
Core strength:
3 sets of
30 sec holllow hold
20 v-ups
15 sec L-sit
15 weighted sit ups
BURNOUT
4 sets of
2 min max calories
rest 1 minute
2 min amrap
4 db snatch
6 burpees over db
8+8 oh lunges
FITNESS
BURNOUT
FITNESS
Strength:
Deadlift
Find 5 RM max in 12 min
For time:
45 cal buy in
21-15-9
power snatch
front squat
toes to bar
45 burpees facing over bar buy out
BURNOUT
4 rounds of
1 min on
1 min off
1) farmer hold
2) mountain climbers
3) vups
4) su
FITNESS
Strength:
3 sets of
5-8 strict pull ups
30 sec hshold
30sec hollow rocks
Skill: hspu
20 min amrap:
16 hang clean DB (8-8)
8 hspu
16 sit ups weighted
16 kettl. swing
16 cal row/ski
BURNOUT
amrap 25 minutes
team of 2
1000/800m row/ski
80 burpees
60 jump squat
1000/800m row/ski
40 synchro situps
FITNESS
Strength:
Emom 9 min:
1.5 bench press
2.10 DBL DB bent over row
3.40 sec wall sit (weighted)
Emom 20 min:
1. 4-5-6-7-8 power snatch
2.15-14-13-12-11 burpees to target
3.max cal row
4.rest
BURNOUT
tabata
row
rest 2 minutes
tabata shuttle runs
rest 2 minutes
tabata ski
rest 2 minutes
tabata box jumps
FITNESS
Strength:
Every 90sec for 9min
3 x Back Squats
80-85%
For time:
100-80-60-40-20
du
12-14-16-18-20
KB swings 24/16
sit ups
pistols
10-10-10-10-10
KB Hang Clean and Jerk
FITNESS
Skill: hspu
Workout:
For time:
10-1
hspu
DBL DB front squat
each set 30 d.u/60 s.u
Buy out 1000 m run/row
Strength:
12-10-8-6-4
bicep curls
tricep skull crushers
gorilla row (x2)
20m farmer carry
BURNOUT
workout
team of 2
triple three
Amrap 30 min
relay style
3k row
3k ski
3k rum
FITNESS
Strength:
every 2 min for 12 min
3 Back squat 80-85%
+ 5 high box jump
Workout:
3 sets of
5 min amrap:
5 box jump over
6 alt. DB snatch
7 toes to bar
8 burpees
rest 2 min between sets
BURNOUT
Rich Froning
travel workout
emom 30 minutes
for max reps
1)su/du
2)burpees
3)v-ups/situps
4)air squats
5)rest
FITNESS
Strength:
every 2 min for 10 min
power clean and jerk
Set 1:5 reps 70%
Set 2: 4 reps 75%
Set 3: 3 reps 80%
Set 4 : 2 reps 85%
Set 5 : 1 reps 90%
Workout
2 sets 0f
7 min amrap:
35 d.u/70 s.u
3-4-5-6-…clean and jerk
7 down ups to target
rest 2 min betweeen sets
BURNOUT
workout
every 2 minutes for 30 minutes
1)400/300m row
2)1 min max farmer carry
3)400/300m ski
4)30″+30″ side plank
5)1 min shuttle run
FITNESS
Strength:
6 ring dips+10 sec hold
10 around the world (5-5)
3 wall walk
10 strict toes to bar/leg raises
skill:pull ups/chest bar pull ups
Workout
20 min amrap:(team of 2)
30 chest to bar/pull ups
30 one arm alt. devil press
30 pistols
30 db hang clean and jerk
30 burpees box jump
BURNOUT
workout
team of 2
Amrap 25
100/200 du/su
50 pushups
100/200 du/su
50 situps
1000m row/ski
50 vups
100/200 du/su
50 burpees
FITNESS
Strength:
every 1:30 min for 9 min
snatch pull+squat snatch+hang power snatch
Workout:
20 min amrap:(team of 2)
14 hang snatch
28 wall ball
14 toes to bar
50 du/100 su
40/25kg
BURNOUT
4 sets of
4 min emom
1)45″max cal ski
2) 20/15 wallball
3)45″ max cal row
4)20/15 kb swings
rest 2 minutes between sets
FITNESS
Strength:
3 Rounds of:
12 Split Squat (6-6)
12 Deficit RDL
20″ Hip Thrust Hold One Leg
1’30” REST between sets
25′ AMRAP (Team of 2)
8 strict chin ups
12 Devil Press
16 KB Swing
20 Push Ups H.R
24 Car Row
26 D.U / 52 S.U (each one)
10 Burpees over Row
FITNESS
Skill: Handstand
For time
– 3 rounds of
: 15 DBL DB squat
15 m Handstand walk
15M DBL DB walking lunges
Rest 2 mins
3 rounds of:
15 wall ball
7.5 m Handstand walk
15 sit ups
BURNOUT
workout
5 sets of
3 min on
1 min off
6+6 DB cnj
12 box jump overs
24 DU/48 SU
FITNESS
Strength:
Every 2′ for 10′
Cluster
10-8-6-4-2 increase weight each set
For time:
21 front squat
21 kb swings
500 m run/row
15 front squat
15 kb swings
500 m run/row
9 front squat
9 kb swings
500 m run/row
50/35kg
BURNOUT
emom
25 minutes
45″ on 15″ off
1)ski
2)burpees
3)row
4)vups
5)rest
FITNESS
Strength
Every 2 minutes for 10 minutes
Squat Snatch
+ Hang Power Snatch
+ Overhead Squat
Build Up of Complex
Workout
20 min AMRAP
10 DBL DB hang snatch
5 Down ups hands on DBs
10 pull ups
10 DBL DB deadlift
15/12 cal row
BURNOUT
workout
for time
team of 2
1000m row
100 du/200 su
100 sumo deadlift high pull
1000m ski
100 du/200 su
100 kb swings
1000m run
100 du/200 su
100 air squat
FITNESS
Skill: Pistols
For time
: 20-18-16-14-12-10
Toes to bar
Pistols
one arm dbPush Press
Cal Row/Ski
Core Strength
: EMOM 12′
(40″ on – 20″ off)
Weighted Hollow Hold
Weighted Sit Ups
V- Sit Ups
Max Hold L-Sit on pull up Bar
BURNOUT
workout
1000/800m row
6 minute cap
tabata side shuffle runs
rest 2 minutes
1000/800m ski
6 minute cap
tabata mountain climbers
rest 2 minutes
FITNESS
Strength
every 2 min for 10 minutes
5 front squat
with 2-3sec Pause at the bottom
WOD
Team of 2 (Rx 40/25)
Amrap 22 min
50 calories
40 box jumps
30 Barbell thrusters
20 Barbell front rack lunges
BURNOUT
amrap 25 minutes
team of 2
100 wallballs
80 synchro situps
60kb swings
40 vups
20 synchro burpees
FITNESS
Strength
3 Sets of
5 x Strict Pull ups
10 x Hollow Push ups On DBs
15 x Ring Rows
2 x Wall Walks
20sec HS Hold Facing The Wall
Rest 1min-1.30min between sets
Workout
Team of 2
AMRAP 20min
40/30 x Cal Row
30 x Burpee Box Jumps Over
40/30 x Cal Ski
250m Run Together
BURNOUT
Every 2min for 30min
1) 500m Row
2) 500m Ski
3) 1000m Bike
4) 25 x Burpees
5) 20 x Sit ups+20 x V Ups
FITNESS
Strength
Every 2.30min for 10min
12 x DBL DB Floor Press
12 x DBL DB Bent Over Row
30sec Weighted Wall Sit
Workout
4 Rounds of
15 x Deadlifts 40/25
50 x Double Unders/100 x Single Unders
15 x Hang Power Cleans 40/25
30 x Wall Balls 9/6
BURNOUT
TEAM OF 2
(I GO YOU GO)
Amrap 16′
-30 x du/60 su
-6 x Burpees
-10 x Single Arm DB hang clean & jerk
Rest 2′
EMOM 9′
-40″ plank
-20 x Sit ups
-12 synchro burpees
FITNESS
Strength
EMOM x 12min
1) 40sec Weighted Sit ups
2) 40sec Weighted Hollow Hold
3) 40sec Arch Hold
4) 40sec Weighted Plank Hold
Workout
3 Rounds of
15 x Push Jerks 50/35
250m Run
15 x Burpees
250m Run
BURNOUT
TEAM OF 2
AMRAP 25′
-100 swings
-100 du/200 su
-80 reverse lunges
-100 du/200 su
-60 single arm hang snatch
-100 du/200 su
-40 partner medball sit ups
-100 du/200 su
-20 synchro burpees
FITNESS
Strength
Every 2.30min for 10min
7 x Light-Moderate Weight Back Squats
12 x Single Arm DB Strict Press 6/6
Workout
Team of 2
AMRAP 16min
12 x Power Cleans 50/35
24 x Push ups
12 x Front Squats
22 x Toes To Bar/Leg Raises
100 x Double Unders/200 x Single Unders
BURNOUT
Team of 2
AMRAP 30min
500m Row
30 x Weighted Sit ups
30 x Squats/ Goblet Squats
30 x Push ups
100 x Double Unders/200 x Single Unders
500m Ski
30 x V Sit ups
30 x Lunges
30 x Burpees
FITNESS
Skill: HS Hold, HSPU
Workout
Last Workout of the 2023
Team of 2
AMRAP 23min
23 x Cal Row/Ski
23 x Toes To Bar
23 x Burpee Box Jump Over
23 x DBL DB Hang Snatches
23 x DBL DB Front Squats
23 x HSPU
23 x Double Unders Each
BURNOUT
Workout
40sec On 20sec OFF
EMOM x 30min
1) Ski
2) Bike
3) Row
4) Burpees
5) Rest
FITNESS
Strength
Every 2.30min for 10min
8+8 x Back Rack Split Squats
8 x DBL DB Floor Press
Workout
3 Rounds of
12 x Power Cleans 50/35
250m Run
12 x Push Jerks 50/35
BURNOUT
TEAM OF 2
AMRAP 30′
1200/1000m row
60 x Push ups
60 x KB Deadlift
1200/1000m ski
60 x Burpees
60 x Sit ups
FITNESS
CORE STRENGTH
ΕΜΟΜ 12′(40”-20”)
1. dead bug
2. strict t2b
3. plank with hip rotations
wod
For Time
2 Rounds of
250m Row/Ski/Run
25 x Push ups
50 DU/100 x Single Unders
30 x V ups
250m Row/Ski/Run
5 x Wall Walk
50 x DU/100 x Single Unders
25 x Squats
30 x Weighted Sit ups
BURNOUT
Workout
AMRAP 10min
15/12 x Cal Row
20 x Squats
20 x Sit ups
10 x Push ups
Rest 2min
AMRAP 10min
15/12 x Cal Ski
20 x Lunges
20 x V Ups
10 x Burpees
Tabata 6-8 sets
Hollow Hold
FITNESS
Strength
3 sets of
12 x Single Leg Stagger deadlift (6+6)
20 x Bench hip thrust (legs on bench )
20 x Reverse lunges 10/10
rest 1′ b2n sets
Wod
WOD
team of 2
Amrap 10′
100 x DU
20 x Cal Row
10 x DBL DB Devil press
rest 2′
Amrap 10′
100 x DU
20 x Cal Ski
30 x DBL DB Push Press
RX Weight
2×22.5/2x15kg
BURNOUT
Every 5min For 30min
250m Row
30 Squats
15 Burpees
FITNESS
Strength
Every 2′ for 10′
5 push press build up
skill: pistols
Workout
For Time
20 x Pistols
30 x Calories
30 x Hand Release Push ups
20 x Pistols
30 x Calories
50 x Sit ups
20 x Pistols
30 x Calories
500m Run
BURNOUT
Team of 2
For Time
2000m Row
200 x Double Unders/400 x Single Unders
100 x Weighted Sit ups
2000m Ski
50 x V Ups
50 x Box Jumps
FITNESS
12 Days Of Christmas
WOD
For Time
1 x Power Clean
2 x Hang cleans
3 x Push Jerk
4 x Thrusters
5 x Burpees Over the Bar
6 x Deadlifts
7 x Box Jumps
8 x Lunges
9 x Toes To Bar
10 x Push ups
11 x Front Squat
12 x Bar Muscle ups/Pull ups
M: 50kg W: 35kg
1 Round=1 x Power Clean
2 Round=2 x Hang Cleans+1 x Power Clean
3 Round-= 3 x Push Jerk+2 x Hang Clean+1 x Power Clean
4 Round=4-3-2-1
ETC
BURNOUT
Workout
AMRAP 8min
4 x Burpee To Battle Ropes
5 x Squat To Battle Ropes
6 x Lunge To Battle Ropes
8 x Russian Twists with Battle Roeps
50 x Single Unders
Rest 2min
AMRAP 8min
10 x Cal Row
8 x Burpees
50 x Single Unders
Rest 2min
AMRAP 8min
10 x Cal Ski
8 x Jumping Squats
50 x Single Unders
250m Run
FITNESS
Strength
3 Sets of
10+10 x Weighted Split Squats
45sec Weighted Wall Sit
12 x LU Raises
45sec Hollow Hold
Rest 1-1.30min between sets
Workout
3 Rounds of
24 x Single Arm DB Hang Snatches (22.5/15)
20/15 x Cal Row/Ski
8 x Burpee To Wall Walk
250m Run
BURNOUT
Every 2min for 30min
1) 400m/300m Row
2) 15 x KB Swings+15 x Goblet Squats
3) 15 x Sit ups+15 x V UPS+20 x Russian Twists
4) 400m/350m Ski
5) 100 x Double Unders/200 x Single Unders
FITNESS
Strength
Every 2min for 10min
3 x Back Squats
Build Up After each set
Workout
Team of 2
AMRAP 18min
100 x Double Unders/200 x Single Unders
30 x Thrusters 50/35
40 x Toes To Bar
BURNOUT
Team of 2
250m Run Together
Then,
3 Rounds of
30 x Cal Row
30 x Wall Balls
30 x Push ups
Then,
250m Run Together
Then,
3 Rounds of
30 x Cal Ski
30 x Burpees
30 x Sit ups
Then,
250m Run Together
FITNESS
Strength
Find in 14min a heavy complex of
1 x Clean Pull
1 x Power Clean
2 x Front Squat
1 x Push Jerk
Team of 2
Workout
AMRAP 16min
20 x Clean and Jerk 60/40
30 x Front Squats
40 x Box Jumps
FITNESS
“STRENGTH
3 sets of
10 x DBL DB Seated Press
12 x DBL DB Bent Over Row
12 x Reverse flys
12 x LU Raises
rest 1:30”
Workout
For Time
60/50 x Cal Row/Ski
250m Run
30 x Burpees Over Line
250m Run
60/50 x Cal Row/Ski
250m Run
BURNOUT
For Time
Team of 2
120 x Wall Balls
2000m Row
80 x Burpees
2000m Ski
60 x Box Jumps
4000m Bike
FITNESS
STRENGTH
Every 2min for 10min
10 x Barbell Back Rack Split Squat 5/5
build up
skill: turkish get up (TGU)
WOD
AMRAP 15min
6 x TGU 24/16
30 x DU/60 x SU
12 x Push ups
30 x DU/60 x SU
18 x KB Russian Swings
30 x DU/60 x SU
BURNOUT
Workout
Team of 2
For Time
100 x Double Unders/200 x Single Unders
1000m Row
Then,
12 Rounds of I go You go
6 x Push ups
8 x Squats
10 x Jumping Squats
Then,
100 x Double Unders/200 x Single Unders
1000m Ski
Thenm
12 Rounds of I go You go
6 x Burpees
8 x Lunges
10 x V Ups Sit ups
FITNESS
STRENGTH
Every 90sec for 12min
1 x Snatch Pull
2 x Hang Power Snatcthes
2 x Overhead Squats
*Build Up
WOD
Team of 2
For Time
50 x Hang Power Snatches 40/25
50 x Toes To Bar
50 x Front Squats 40/25
50 x Burpees Over Bar
50 x Hang Power Snatches 40/25
BURNOUT
Workout
3 Sets of
AMRAP 8min
5 x 10m Shuttle Run
15/12 x Cal Row
10 x Burpees
5 x 10m Shuttle Run
15/12 x Cal Ski
50m Walking Lunges
Rest 2min between sets
FITNESS
STRENGTH
3 sets of
10-15 ring push ups 10” hold last rep
5 chin ups 10” hold last rep
15 reverse flys
3 wallwalk
rest 1:30”
skill: hswalk
WOD
4 rounds of
7,5m hswalk
35 du
25 air squat
35 du
15 box jump over
BURNOUT
Workout
EMOM x 30min
1) 250m/200m Row
2) 10 x V ups+ 10 x Sit ups
3) 250m/200m Ski
4) 20-25 x KB Swings
5) 1min Plank Hold
6) Rest
FITNESS
STRENGTH
Every 2′ for 10′
5 x Back Squats
*Build Up
WOD
AMRAP 18΄
30 x Hang Power Clean
5 x Synchro Burpees
40 x Shoulder To Overhead 60/40
5 x Synchro Burpees
50 x Toes To Bar
5 x Synchro Burpees
BURNOUT
Team of 2
AMRAP 30min
40 x Cal Ski
40 x Single Unders
40 x Wall Balls
40 x Single Unders
40 x Sit ups
40 x Single Unders
40 x Cal Row
40 x Single Unders
40 x Burpees
40 x Single Unders
FITNESS
STRENGTH
Every 2′ for 10′
1 snatch pull + 1 hang squat snatch + 1 ohs
build up
wod
for time:
5 rnds of
10 x Power Snatches 40/30
20 x Toes To Bar
50 x Double Unders/100 x Single Unders
FITNESS
STRENGTH
Core Strength
EMOM x 9min
1) 45sec Strict Toes To Bar
2) 45sec Weighted Dead Bug
3) 45sec Weighted Plank
wod
Team of 2
buy in: 1000m run
then
4 Rounds of
30 KB Front Squat 24/16
30 KB Swings 24/16
30 cal row
BURNOUT
Part A
Row For Calories
3 Sets of
AMRAP 2min
Max Cal Row
Rest 1min Between Sets
Part B
Burpees For Burpees
3 Sets of
AMRAP 2min
Max Reps Burpees
Rest 1min Between Sets
Part C
Dont Forget to count your reps and cals
For Time
1/2 of your total Cals= X Cal Row
1/2 of your total Reps= X Burpees
FITNESS
STRENGTH ( for time)
5-5-5-5-5
Strict Ring Dips (weighted for advanced)/Banded Ring Dips
*After each set
10 v-ups + 10 hollow rocks
skill: hspu
WOD
Amrap 15′
250m row men/ 200 m row women
15 box jump over
10 burpees to target
5 hspu or pike push ups
BURNOUT
For Time
3 Rounds of
30/20 x Cal Row
30 x Goblet Squats
30 x Single Arm DB Hang Snatches
50 x Single Unders
Rest 3min
3 Rounds of
30/20 x Cal Ski
30 x Goblet Lunges
30 x Single Arm DB Push Press
50 x Single Unders
FITNESS
STRENGTH
Front squat
Every 2′ for 10′
4 reps 3” pause at the botom 70%
skill: bar muscle up
wod
5 sets of
2′ on – 2′ off
12-15 cal row
6-8 burpees
max bar muscle up /pull ups
BURNOUT
Team of 2
AMRAP 7min
1000m Row
Max Reps Push ups
Rest 1min
AMRAP 7min
1000m Ski
Max Reps Burpees
Rest 1min
AMRAP 7min
750m Run Together
Max Reps KB Swings
Rest 1min
100 x Sit ups Each
FITNESS
STRENGTH
15-12-9-6
weighted close grip push ups
12-9-6-3
strict pull ups
skill: hswalk
wod
Amrap 12′
10m hswalk / 2-3 wallwalk
10 one arm hang clean and jerk
50 du
8 single arm devil press
BURNOUT
Every 2min for 30min
1) 15-20 x Wall Balls+ 10-15 x Burpees
2) 500m/400m Row
3) 20 x Push ups+100 x Single Unders
FITNESS
STRENGTH
Every 1:30” for 10 sets
1 clean pull + 1 hang squat clean + 1 front squat
Build up
WOD
Team of 2
for time
2 rounds of:
30 clean and jerk 70/45
100 wallballs
60 cal row
BURNOUT
Team of 2
AMRAP 30min
1000m Row
50 x Push ups
100 x Double Unders/200 x Single Unders
50 x Burpees
1000m Ski
50 x Sit ups
100 x Squats
250m Run Together
FITNESS
Strength
Front Squat
Every 2min for 10min
1-2 set=4reps 70%
3-4 set=3reps 75%
Workout
Team of 2
800m Row
40 x Single Arm DB Box Step Over 22.5/15
40 x Toes To Bar
600m Row
30 x Burpee Box Jumps Over
30 x Toes To Bar
400m Row
20 x Single Arm DB Devil Press
20 x Toes To Bar
FITNESS
Skill: HS Hold, HS Walk
WOD
Team of 2
3 Rounds of
800m Row/ski
50 x Wall Balls
40 KB Swings 32/24
30 medball sit ups throw the ball
20m HS Walk/ 6 x Wall Walks
BURNOUT
EMOM x 30min
1) Max Cal Row
2) Max Reps Burpees
3) Max Cal Ski
4) Max Reps Wall Balls
5) Max Cal Bike
6) Max Reps Single Unders
45sec On 15min Off
FITNESS
Skill: Partner Deadlift
Team of 2
WOD
For Time
21-18-15-12-9
Partner Deadlift 140/100
Synchronized Bar Facing Burpees over the bar
*B2N Sets 30/20 Cal row/bike/runner
BURNOUT
TEAM OF 2
(I GO YOU GO)
2 rounds of:
(2′ on-2′ off)
in 2 minutes
-10 shuttle runs
-max reps t2r
in 2 minutes
-10 shuttle runs
-max reps calories
in 2 minutes
-10 shuttle runs
-max reps burpees
FITNESS
Strength
Every 90sec For 9min
1 x Snatch Pull
1 x Hang Power Snatch
1 x Power Snatch
1 x Overhead Squat
WOD
Amrap 8min
10 x Front Squat 50/30
15 x Push ups
Rest 2min
Amrap 8min
35 x DU/70 SJR
10 x Shoulder to Overhead 50/30
7 x Toes To Bar
BURNOUT
(3 sets)
Amrap 5′
-20 swings
-70 du/140 su
-20 goblet squats
-70 du/140 su
*remaining time max reps burpees over line
Rest 1min between sets
Core Strength
2 sets:
-20 altenate v ups
-20 weighted sit ups
-30 russian twists
-40″ hollow hold
FITNESS
Strength
3 Sets of
8 Strict TTB/Leg Raises
3 x Wall Walk
40sec KB/DB Front Rack Hold
40sec Hollow Hold
Rest 1min between sets
Skill: Pistols
WOD
For Time
500m Row/Ski/Run
then
3 rounds
14 x Pistols
12 x Burpee box jumps
10 x HSPU/Pike Push ups/Hand Release Push ups
BURNOUT
TEAM OF 2
(I GO YOU GO)
6 sets each:
-16/12 cal row
-70 du/140 su
-16/12 cal row
tabata: plank/v-ups
FITNESS
Strength
Back Squats
Every 2min for 8min
1-2 set= 4reps 70%
3-4 set= 3reps 75%
WOD
Team of 2
Amrap 20min
24 x One Arm DB Thrusters 22.5/15
24 x C2B/Pull ups
24 x Hang Power Clean 60/40
100 x DU/200 x SU
BURNOUT
2 R.F.T
-500m row
-30 wallballs
-500m ski
-30 push ups
-500m run
-20 wallballs
-500m row
-20 push ups
FITNESS
STRENGTH
3 sets of
8 each leg split squat 3” down
8 each arm strict press from lunge position
rest 1:30”
wod
Τeam of 2
I Go You Go
12 Rounds of
12 x Cal Row /10 x Cal bike/12 x Cal ski
9 x Thrusters
6 x Burpee box jumps
FITNESS
CORE STRENGTH
EMOM x 12min
1|) 6 around the world + 15” l-sit
2) 30” weighted hollow
3) 30 russian twists
4) 45” wighted sit ups
WOD
“CINDY”
Amrap 20′
5 x Pull ups
10 x Push ups
15 x Squats
BURNOUT
40sec On 20sec OFF
EMOM x 30min
1) Ski
2) Bike
3) Row
4) Burpees
5) Rest
FITNESS
STRENGTH
3 sets of
10 DB Floor Press With Hollow Hold Position
10 Barbell Bent over row
12 Y Raises
rest 1:30”
skill: Power Snatch
WOD
For Time
50 x Wall Balls 9/6kg
12 x Power Snatch 50/35kg
40 x Wall Balls
10 x Power Snatch
30 x Wall balls
8 x Power snatch
20 x Wall balls
6 x Power snatch
10 x Wall balls
BURNOUT
Workout
Team of 2
For Time
2000m Row
60 x Burpees
60 x Wallballs
100 x Double Unders/ 200 x Single Unders
60 x Squats
30 x Burpees
100 x Synchro Sit ups
FITNESS
STRENGTH
Every 2′ for 10′
5 Back Squats
*Build up
WOD
3 sets of
Amrap 5′
30 du
10 front squat 50/35
30 du
10 push jerk 50/35
rest 2′ b2n
BURNOUT
WOD
AMRAP 14min
4,8,12,16,20…etc
Single Arm DB Snatches
Cal Row
*After each set 40 x DU/80 x SU
After workout
Core Strength
3 sets
(40″ on – 20″ off)
-db pull throughs
-alternating v-ups
-weighted sit ups
FITNESS
Skill: rope climb
WOD
EMOM x 30min
1) 2-3 x Rope Climbs/3-4 seated rope pulls
2) 16/12 x Cal Row/Ski
3) 10-15 x HSPU/Hand Release Push ups
4) 15 x Box Jumps
5) Rest
BURNOUT
Team of 2
Workout
3 Rounds of
60 x Wall Balls
1000m Row
40 x Burpees
FITNESS
skil: power clean
STRENGTH
Every 2′ for 10′
5 Power Cleans NO TNG
Build Up
WOD
Team of 2
For time
500m run together
50 power clean 60/40
30 burpees over bar
50 t2b
30 burpees over bar
50 power clean
500 m run together
BURNOUT
Team of 2
Amrap 25′
200 x Single Unders
20 Synchro goblet squat
800m Row
20 Synchro push ups
20 Synchro Sit ps
600m Row
Tabata
Hollow Hold
FITNESS
STRENGTH
Every 2′ for 10′
5 strict press go as heavy as possible
wod
“fight gone bad burpee edition ”
3 sets of:
1′ wallballs
1′ sumo deadlift high pull 35/25
1′ burpees
1′ push press 35/25
1′ row
1′ rest
FITNESS
CORE STRENGTH
ΕΜΟΜ 12′(40”-20”)
1. Weighted Dead bug
2. Strict t2b
3. Weighted Plank
wod
For Time
500m row/ski/run
50 push ups
50 Du/100 Su
30 burpees over line
500m row/ski/run
10 wallwalk
50 Du/100 Su
50 squats
500m row/ski/run
BURNOUT
EMOM x 24min
1) 15-20 x Wall Balls
2) 14/12 x Cal Row
3) 12/10 x Cal Bike
4) Rest
Max Time Plank Hold
FITNESS
skill: bar muscle up
version 1
progression strength
3 sets of
6 kipping pull ups focus on lats
5 transition with a box or a band
version 2
3 sets of
7 t2b
5 pull ups
3 bar muscle up
rest 1′
wod
”DT”
5 rnds of
12 deadlift 70/50
9 hang clean
6 jerk
BURNOUT
Team of 2
500m Row
250m Run Together
50 x Weighted Sit ups
50 x Hand Release Push ups
200 x Single Unders
250m Run Together
50 x V Ups/V Sit ups
50 x Jumping Squats
50 x Burpees
250m Run Together
500m Ski
FITNESS
STRENGTH
Every 1:30” for 8 sets
1 power snatch + 1 squat snatch + 1 ohs
build up
wod
Emom 20′
1) 15/12 cal row/bike/air runner
2) 18 – 20 wallballs 9/6
3) 50 du/100 su
4) max power snatch 40/30
5) rest
BURNOUT
40sec ON 20sec OFF
EMOM x 12min
1) Row
2) Ski
3) Burpees
Rest 2min
For Time
500m Run
30 x Sit ups
30 x Push ups
30 x Sit ups
500m Run
FITNESS
STRENGTH
3 sets of:
8 split squat each leg front foot elevated
10 dbs romanian deadlift with 2” pause at the bottom
rest 1:30”
skill: hspu
wod
Amrap 13′
8 strict deficit hspu/kipping/regular /hand release push ups
12 Box jump over 60cm/50cm
16 KB Swings 24/16
BURNOUT
EMOM 30′
1) 14/10 cal row
2) 10 burpees
3) 16 Single Arm DB Snatches
4) 20 Squats
5) REST
FITNESS
STRENGTH
Every 1:30” for 8 sets
1 power clean + 1 squat clean + 1 jerk
build up
wod
team of 2
For time:
20 *bear complex 60/40
14 synchro burpees
30 t2b
16 bear complex
14 synchro burpees
30 t2b
12 bear complex
14 synchro burpees
30 t2b
8 bear complex
14 synchro burpees
30 t2b
*1 cluster + 1 back rack thruster
BURNOUT
Team of 2
AMRAP 30min
1000m ski
50 x Wall balls
1000m Row
100 x Double Unders/200 x Single Unders
*Every 3min stop and complete
5 Synchro Burpees
FITNESS
STRENGTH
3 sets of
12 split squat 1+1/4
12 deficit rdls
20” single leg hip thrust hold each leg
rest 1:30”
Team of 2
for time
buy in: 60 cal row
then
3 rounds of:
30 one arm hang clean and jerk 22,5/15
30 burpees
then
60 cal row
3 rounds of:
30 deadlift 100/80
30 burpees
FITNESS
SKILL: rope climb
3 sets of
5 rope pull ups / chin ups
4 wallwalk
10 db bent over row
rest 1:30”
wod
Emom 20′
1. 15 /12 cal row
2. 2-3 rope climb
3. 60-75 du
4. 6-10 hspu /pike push ups
BURNOUT
Core Strength
3 sets
-6-6 bird-dog
-15 back extensions
-10 strict t2b
Ladder 16′
2-4-6-8-10-…
-calories
-push ups on db’s
*70 du/120 su
FITNESS
CORE STRENGTH
4 Sets of
30” side plank rotations (R)
20 alternate v-ups
30” side plank rotations (L)
12 weighted sit ups anchored legs
slow eccentric
rest 1:00′
WOD
Team of 2
12 rnds of ( i go you go)
5 devil press
5 db front squat
5 db hang clean
5 step over
BURNOUT
TEAM OF 2
AMRAP 26′
(I GO YOU GO)
-10 T2R
-35 du/70 su
-8 burpee box jump-jump
-35 du/70 su
-10 T2R
FITNESS
STRENGTH
Emom 10′
1. 2 back squat 85%
2. 30” weighted wallsit
skill: power snatch
wod
2 sets of
Amrap 7′
5 power snatch 50/35
5 box jump over
5 t2b
* after each round increase 1 rep each exercise
rest 2′
BURNOUT
Core Strength
4 sets
-8 pike ups
-12 arch rocks
-30″ side plank (R)
-30″ side plank (L)
Amrap 15′
-15/12 calories row/ski
-6 burpees over row
-15 goblet squat
FITNESS
STRENGTH
3 sets of
12-15 heavy floor presses
5 weighted chin ups 2” pause at the top
3 wallwalk 3” pause at the top
rest 1:30”
skill: butterfly pull ups /kipping pull ups
wod
3 rounds of 25 wallballs
50 du
15 pull ups
50 du
15 hand release push ups
BURNOUT
6 sets
3′ on – 1′ off
-18/15 calories row
-8 dual db devil press (lightweight)
*max reps burpee box jump overs
FITNESS
STRENGTH
Every 2′ for 10′
1 clean pull + 1 squat clean + 1 front squat + 1 jerk
start with 50% and build up
Wod Team of 2
Amrap 10′(i go you go)
10 cal row
5 power clean 60/35
rest 2′
Amrap 10′
5 synchro burpees
20 front squat 50/35
5 synchro burpees
20 push press
BURNOUT
FOR TIME
-1000m run
80 du/160 su
50 swings
-1000m row/ski
80 du/160 su
40 swings
-1000m run
80 du/160 su
30 swings
FITNESS
with a running clock
Team of 2
0:00-10:00
1 power clean + 2 hang squat clean + 1 jerk
10:00-11:00
rest
11:00-26:00
for time
30 power clean 70/50
40 t2b
30 front squat 80/60
40 pull ups
30 thrusters 50/35
40 burpees over bar
26:00 – 27:00
rest
27:00-37:00
max meters row
while partner A or B holding 2 heavy kbs or dbs
change as you wish
FITNESS
Strength
3 sets of
8+8 split squat back foot elevated
10 + 10 single leg hip thrust foot on bench
30” wallsit weighted
rest 1:30”
skill: hswalk
WOD
Amrap 6′
250m run
7,5m hswalk/3 wallwalk
50 du
7,5m hswalk/ 3 wallwalk
rest 2′
Amrap 6′
250m row
8 hspu
50 du
8 hspu
BURNOUT
Every 5′ for 6 sets
-16/13 calories row
-8 burpees over row with double hop
-80 du/160 su
FITNESS
Strength
Every 2′ for 10′
3 snatch grip push press + 3 ohs
build up
Wod
15-12-9-12-15
power snatch 40/30
goblet squat 32/24
cal
BURNOUT
FOR TIME
Team of 2
-7500m run together
-15 synchro single arm devil press
-750m run together
-80 wallballs
-1400m row
(change every 250m and perform 10 synchro burpees)
-1400m ski
(change every 250m and perform 10 synchro thrusters)
FITNESS
Strength
Every 2′ for 10′
5 deadlift 3” pause under the knee
build up
skill: row
Wod
Team of 2
3 rounds of
30 burpee box jumps
40 cal row
500m run together
BURNOUT
Core Strength
3 sets
-30″ single leg stance kb front rack hold (R)
-30″ single leg stance kb front rack hold (L)
-10 V-ups
-30″ russian twists
5 R.F.T
-15 swings
-15/12 calories row
-15 floor press
-12/10 cal ski
FITNESS
Strength
Emom 12′
1. 10-12 ring push ups 10” at the last rep
2. 4-6 chin ups weighted
3. 3 wallwalk + 10” hold the last rep
4. 30” hollow hold
skill: bar muscle up
WOD
Amrap 13′
5 bar muscle up/ 5 pull ups + 5 hand release push ups
10 db snatch
15 wallballs
BURNOUT
6 sets
(I GO YOU GO)
2′ ON – 2′ OFF
-10 t2b
-10 dual db step overs
max reps burpee box jumps over
Core Finisher
tabata
plank/v-sit ups
FITNESS
Strength
Every 2′ for 10′
back squat
set 1: 5 reps ( 3” pause at the bottom)
set 2: 3 reps regular
set 3: 5 reps with pause
set 4 : 3 reps regular
set 5: 10 reps regular
wod
buy in : 1000m run together
then
3 rounds
20 clusters 50/35-60/40
40 t2b
20 burpees synchro
BURNOUT
Every 5′ for 30′
(alternating between A and B)
(A)
-21/18 cal row
-15 dual db thrusters
-9 single arm devil press
(B)
-18/15 cal ski
-15 burpees
-9 knees to elbows
FITNESS
STRENGTH
3 sets of
8+8 bulgarian split squat back foot elevated
12 cyclist squat
10+10 single leg hip thrust foot on bench
rest 1:00′ b2n
skill: ring muscle up
WOD
Amrap 6′
500m run
100 du/200s.u
max ring muscle up/or any progression
rest 1′
repeat
BURNOUT
5 sets off:
Amrap 5′
-15/12 calories row
-50 du/100 su
-12 single arm devil press
**remaining time max reps calories
(Rest 2′ b2n)
FITNESS
STRENGTH
Every 3′ for 12′
5 close grip bench press
10 one arm db row each hand
Wod
2 rounds of
15 push press 50/35
15 sdhp
15 wallballs
rest 2′
20 jerk 60/40
20 deadlift 80/60
20 thrusters 50/35
BURNOUT
TEAM OF 2
(I GO YOU GO)
2 rounds of:
(2′ on-2′ off)
in 2 minutes
-10 shuttle runs
-max reps t2r
in 2 minutes
-10 shuttle runs
-max reps calories
in 2 minutes
-10 shuttle runs
-max reps burpees
FITNESS
STRENGTH
in a 12′ window find a heavy complex of:
1 snatch pull + 1 pause 3” below the kee power snatch + 1 ohs
WOD
”Nancy ”
5 rounds of
400m run
15 ohs 40/30
BURNOUT
Core Strength
4 sets
-15 weighted sit ups
-30″ plank
-15 v-ups
Every 4′ x 5 sets
-250/200m ski/row
-50 du/100 su
*max reps heavy db singe arm hang cluster
FITNESS
GYMNASTIC STRENGTH
3 sets of:
5 chin ups weighted if possible
3 wallwalk
10 ring push ups 2” pause at the top
20 hollow rocks
rest 1′
skill: hspu
WOD
Amrap 12′
buy in: 500m run/row/ski
then
10 hspu/any progression
12 db snatch alternate
16 reverse lunges weighted
BURNOUT
TEAM OF 2
Every 5′ for 5 sets
-20 synchro one arm snatch
-50 du/100 su
-16 synchro goblet squat
tabata
db pull throughs/plank
FITNESS
STRENGTH
in a 12′ window find a heavy complex of:
1 clean pull + 1 pause 3” below the knee squat clean + 1 jerk
WOD
team of 2
(rotate every round)
2′ on – 1′ off
A. amrap cindy
5 pull ups
10 push ups
15 squat
B.amrap
clean and jerk 60/40
the workout end when both athletes complete together 70 clean and jerk
BURNOUT
2 R.F.T
-500m row
-30 wallballs
-500m ski
-30 push ups
-500m run
-20 wallballs
-500m row
-20 push ups
FITNESS
STRENGTH
Every 2′ for 10′
10 back rack reverse lunges
build up to a heavy set
WOD
Emom 20′
1. 12 front squat 60/40
2. 12 cals
3. 10 t2b + max du
4. rest
FITNESS
skill: ring muscle up
strength
3 sets of
10 ring rows false grip / 5 false grip strict ring pull ups
6-10 ring dips + 10” ring support
2 ring muscle up/ 3 transition with a band
10 rings kipping
rest 1:30”
wod
For time
2 rounds of
5 ring muscle up/10 ring pull ups
10 burpees
15 air squat
then
1200m row
then
2 rounds
5 ring muscle ups/10 ring pull ups
10 burpees
15 air squat
BURNOUT
Team of 2
(7 SETS)
2′ on-2′ off
-15 wallballs
-50 du/100 su
*max reps push ups
FITNESS
STRENGTH
In a 10′ window find 1 rm deadlift
build up sets
10-8-5-3-1-1-1-1-..etc
wod
3 sets of
Amrap 6′
5 power clean
8 hspu/ hand release push ups
15 wallballs
rest 2′ b2n sets
BURNOUT
TEAM OF 2
-1000m run together
(one partner is holding medball)
-120 wallballs
(in every change perform 5 synchro burpees)
-1000m ski/row
-1000m run together
(one partner is holding medball)
-40 synchro burpees
FITNESS
STRENGTH
Every 1:30” for 6 sets
1 snatch pull + 2 power snatch + 1 squat snatch
wod
Amrap 14′
2-4-6-8..
power snatch
after every set 35 du + 4 ohs
BURNOUT
Every 5′ for 5 sets
-40/32 calories row
-75 du/150 su
**target to finish under 3:30′
FITNESS
STRENGTH
3 sets of:
10 l seated presses
10 chest supported rows
10 y raises
skill: row
wod
3 rounds of:
600m row
15 db push press
12 step over
9 db double snatch
cap:17′
BURNOUT
TEAM OF 2
Amrap 25′
(I GO YOU GO)
-10 dual db floor press
-8 dual db hang cleans
-12/10 calories row
FITNESS
STRENGTH
IN a 12′ window find 1 rm back squat
build up sets
10-8-5-3-1-1-1-1-1-1-….etc
WOD
Team of 2
Amrap 21′
42 thrusters 50/35
42 t2b
30 power clean
30 pull ups
18 squat clean
18 bar muscle ups/18 c2b
BURNOUT
FOR TIME
-1000/850m row
-20 dual db devil press
-2000m run
-15 hang squat clean
-1000/800m ski
FITNESS
STRENGTH
Every 1:30” for 6 sets
3 push press + 1 jerk
build up start from 60% of push press
then
4 sets of
10 seated arnold presses
10 reverse grip bent over row
rest 1:30”
Wod
EMOM 10′
1. 5 heavy power clean 80%
2. 12-15 cal
FITNESS
STRENGTH
4 set of
16 Split squat (8+8) back foot elevated
12 stiff leg deadlift deficit
rest 1:30”
Then
4 sets of
16 curtsy squat deficit
30” weighted wallsit
rest 1:30”
WOD
Amrap 6′
12 t2b
6 burpee box jump over
rest 1′
Amrap 6′
12 pull ups
6 hspu
BURNOUT
Emom 28′
-30″ max calories row
-8 dual db floor press
-8 leg raises
-30″ max reps burpees 2 target
FITNESS
STRENGTH
Every 2′ for 12′
6 bench press 3” pause at the bottom
then
4 sets of
12 pendlay rows
8 pike push ups
y raises standing position 12
rest 1:30”
WOD
Amrap 7′
7 hang power clean 45/30
35 du
7 front squat
BURNOUT
6 sets
Amrap 4′
-600/500m row
-12 burpee deadlifts
max calories ski
Rest 1′ b2n
FITNESS
STRENGTH
Every 2′ for 12′
snatch grip deadlift
set 1: 5 reps 70% of 1 rm deadlift
set 2: 3 reps 80% of 1 rm deadlift
then
2 sets of
Emom 6′
1. 4 power snatch 60%
2. 3 power snatch 70%
3. 2 power snatch 80%
Wod
team of 2
2 sets of
30 ohs 50/35
500m run together
BURNOUT
Core Strength
-3 sets-
-8 pike ups
-30″ plank
-15 weighted sit ups
-30″ plank
Amrap 16′
-30/25 calories row
-50 air squats
-20/15 calories ski
-10 dual db devil press
FITNESS
STRENGTH
Every 2′ for 12′
8 strict press with 2 dbs
4 strict pull ups
then
3/4 sets of
12 ring push ups + 10″
12 db rows
12 reverse flys
rest 1:30”
wod
Amrap 10′
100 du /200 s.u
30 box jump over
8 wallwalk
30 cal row
max wallballs
BURNOUT
8 sets
Amrap 2′
-15/12 calories row
-12 heavy wallballs 14-12/9
-9 leg raises
Rest 1′ b2n
(and continue where you stop)
FITNESS
STRENGTH
Every 2′ for 12′
front squat
5 reps ( first 3 reps pause 3” at the bottom last 2 reps regular tempo)
2 sets of
Emom 6′
1. 3 clean and jerk 60%
2. 2 clean and jerk 70%
3. 1 clean and jerk 80%
rest 2′ b2n sets ( increase 5% in the second set each minute )
WOD
team of 2
42-30-18
pull ups
swings
burpees to target
BURNOUT
Every 5′ for 30′ (6 sets)
-15 box jump overs
-20 single arm DB snatch
-max reps calories row until 3:30′
FITNESS
STRENGTH
Every 2′ for 10′
set 1: 5 strict press
set 2: 3 strict press
set 3: 5 strict press
set 4: 3 strict press
set 5 : 10 strict press
then
4 sets of
6 strict pull ups weighted if possible
30” front rack hold
then
wod
Team of 2
30 hang power clean go as heavy as possible
30 cal
30 jerk
30 cal
cap 10′
FITNESS
STRENGTH
Every 2′ for 10′
(8+8) split squat each leg
then
4 supersets of
15 kb deficit deadlift
12 deficit reverse lunges
then
wod
for time:
150 du
40 burpees to target
500m row
BURNOUT
Core Strength
4 sets
-40 russian twists
-12 v-ups
-12 arch rocks
-20″-20″ bird dog hold
Ladder for 15′
2-4-6-8-10-…
-swings
-single arm thrusters
-calories row
FITNESS
STRENGTH
Every 2′ for 10′
8 bench press across all sets
then
4 sets of
8 bent over row
10 arnold presses
rest 1:30”
then
WOD
”Fran”
21-15-9
thrusters 40/30
pull ups
cap 7′
BURNOUT
TEAM OF 2
AMRAP 25′
-240m farmers carry
-50 g.2.oh (plate)
-120m front rack carry
-50 push ups
-60m overhead carry
-20 synchro burpees
Core Strength
3 sets
-15 weighted sit ups
-15 hollow rocks
-30″ plank
FITNESS
Every 2′ for 10′
deadlift
set 1: 5 reps 75%
set 2: 3 reps 85%
set 3: 5 reps 75%
set 4: 3 reps 85%
set 5: 10 reps 60%
then
Every 1:30” for 9 sets
1 snatch pull + 2 hang power snatch + 1 ohs
then
wod
”isabel”
30 snatches 60/40
cap 6′
BURNOUT
Every 3′ x 10 sets
-8-10 burpees
-10 v-ups
-10 box jump overs
-12 swings
FITNESS
GYMNASTIC STRENGTH
5 set of
6 strict chin ups
3 wallwalk
6 ring dips
3 wallwalk
6 strict t2b
rest 1′ b2n sets
then
25 deficit push ups
25 ring rows
then
wod
500 m row
100 du /200
30 pistols
30 t2b
cap 9′
BURNOUT
ΤΕΑΜ ΟF 2
(I GO YOU GO)
(4 sets each)
-50 du/100 su
-8 dual db thrusters
-40 du/80 su
-6 dual db cleans
-30 du/60 su
-4 dual db devil press
(I GO YOU GO)
(4 sets each)
-12 leg raises
-12 dual db dealifts
-12 push ups
FITNESS
‘STRENGTH MONTH”
Every 2′ for 10′
back squat
set 1: 5 reps 75%
set 2: 3 reps 85%
set 3: 5 reps 75%
set 4: 3 reps 85%
set 5: 10 reps 60%
then
Every 1:30” for 9 sets
1 clean pull + 2 hang power clean + 1 jerk
then
wod
Team of 2
Amrap 7’
50 cal
20 synchronized burpees
max clean and jerk 60/40
BURNOUT
3 sets off:
Amrap 7′
-40/30 calories row
-20 burpees over line
-100 du/200 su
*in the remainig time max reps row/ski*
(Rest 2′ b2n)
FITNESS
STRENGTH
Every 1:30” for 9′
1 power clean + 1 squat clean + 1 jerk
build up
wod
In team of 2
buy in: 250m farmers carry
then
3 rounds
30 deadlift 100/70
30 t2b
30 one arm hang clean and jerk
30 cal bike/row
LEVEL 4
Team of 2
AMRAP 20min
80 x Single Unders
40 x Cal Row
40 x Box Jumps
40 x DBL DB Hang Snatches
80 x Single Unders
40 x Cal Row
40 x Toes To Rings
40 x DBL DB Thrusters
FITNESS
CORE STRENGTH
21-15-9
weighted sit ups
v-ups
strict leg raises
* 30” weighted plank after every set
skill: bar muscle up
WOD
for time
3 rounds of
4 bar muscle ups/8 pull ups + 8 push ups
15 db front squat
4 bar muscle up
12 db push press
4 bar muscle up
9 db burpee deadlift
BURNOUT
Core Strength
4 sets
-40″ plank
-16 db pull throughs
-12 strict k2e
Rest 1:30′
5 R.F.T
-15/12 cal row
-15 db snatch
-10 burpees over db
-60 du/120 su
Rest 1:30′ b2n
LEVEL 4
Strength
EMOM x 6min
5 x Deadlifts
Workout
AMRAP 12min
Buy In: 100 x Squats
Then,
Ladder
1,2,3,4,5,6,7,8,9,10..etc
Hang Power Cleans
Burpees Over Bar
FITNESS
STRENGTH
4 sets of
5 bench press
10 bent over row
12 ”y” raises
rest 1:30”
WOD
Emom 20′
1. 12-14 burpees to target
2. 15/12 cal
3. max box jump over
4.rest
BURNOUT
TEAM OF 2
AMRAP 30′
-70/60 calories row
-70 dual kb front rack lunges
-40 h.r.p.u
-70/60 cal ski
-70 dual kb deadlifts
-40 goblet squat
-70/60 cal row
-70 burpees over kb
-40 v-ups
*every 5′ (including 0:00′) perform 10 partner wallball
LEVEL 4
Strength
EMOM x 6min
1 x Snatch Pull
1 x Power Snatch
1 x Overhead Squat
Workout
AMRAP 12min
8 x Power Snatches
15/12 x Calories
30 x Single Unders
FITNESS
STRENGTH
Every 1:30” for 9′
4 ohs with 2” pause at the bottom
wod
5 rounds of
10 power snatch 40/30
50 du
25 wallballs
BURNOUT
Core Strength
3 sets
-10 pike-ups
-15 v-sit ups
-20 weighted sit ups
Rest 1:30′
Ladder for 16′
2-4-6-8-10-12-….
-calories
-overhead reverse lunges
-v-ups
LEVEL 4
Skill: Kipping Pull ups
Workout
AMRAP 10min
4 x Kipping Pull ups
8 x Pistols/Bench Pistols
16 x KB Swings
Rest 2min
AMRAP 10min
2 x Wall Walks
8 x Toes To Rings
16 x Weighted Reverse Lunges
FITNESS
STRENGTH
3 sets of
10 strict press with dbs
5 weighted strict pull ups
3 wallwalk
rest 1:30”
skill: hspu
wod
2 sets of
Amrap 6′
4 hspu
8 t2b
12 swings
16 goblet lunges
rest 1′ b2n sets
BURNOUT
TEAM OF 2
(2′ on-2′ off)
(I GO YOU GO)
-18/16 cal row/ski
-max reps dual db devil press
*until the team complete 80 reps*
LEVEL 4
Strength
EMOM x 8min
ODD: 5 x Back Squats
EVEN: 12-20 x Weighted Hip Thrusts
Workout
EMOM x 16min
1) 12/10 Calories
2) 20 x Single Arm DB Hang Snatches
3) 50-70 x Single Unders
4) 15 x Box Jumps Over
FITNESS
STRENGTH
Every 2′ for 12′
set 1: 3 back squat 80%
set 2: 3 front squat 80%
set 3: 3 back squat
set 4: 3 front squat
set 5: 3 back squat
set 6: 3 front squat
WOD
team of 2
For time
2 rnds of
30 thrusters 40/30
30 cal
rest 1′
2 rnds
30 hang clean
30 pull ups
rest 1′
2 rnds
30 push press
30 cal
BURNOUT
2 sets of:
-500m ski
-20 burpees over line
-100 du/200 su
-1000m row
-100 du/200 su
-20 burpees over line
-500m ski
(Rest 3′ b2n)
Cap: 35′
LEVEL 4
Strength
EMOM x 6min
1 x Clean Pull
1 x Squat Clean
1 x Front Squat
1 x Push Jerk
Workout
For Time
20 x Burpees Over Bar
20 x Squat Cleans
30 x Push ups
30 x Front Squats
40 x Kipping Leg Raises
40 x Push Jerk
50 x Wall Balls
FITNESS
STRENGTH
Every 2′ for 10′
2 push press + 3 push jerk
build to a heavy complex
WOD
Team of 2
For Time
30 clean and jerk 60/40
60 hand release push ups
30 thrusters
500m row/run/1000m bike
30 thrusters
60 hand release push ups
30 clean and jerk
LEVEL 4
Workout
Team of 2
For Time
1000m Row
Then
4 Rounds of
100 x Single Unders
10 x Wall Walks
20 x Burpee Box Jumps Over
30 x KB Swings
Then,
1000m Ski
FITNESS
STRENGTH
3 sets of
16(8+8) front foot elevated split squat 1+1/4
15-20 hip thrust heels on bench
30” Wall Sit weighted
rest 1′
skill: ring muscle up
Wod
Amrap 11′
12 cal
3 muscle up or any other progression/3 ring pull ups
3 ring dips
12 box jumps
3 muscle up
12 t2b
BURNOUT
EMOM 20′
-15/12 calories row/bike
-60 du/120 su
-20 goblet reverse lunges
-max reps dual db devil press
-REST
Core Strength
3 sets
-16 db pull throughs
-32 russian twists
-15 weighted sit ups
LEVEL 4
Workout
EMOM x 20min
1) 15/12 x Calories
2) 10 x Thrusters
3) 15 x Burpees Over Bar
4) 20 x Kipping Leg Raises
5) Rest
Core Strength
2 Sets of
10 x Strict Leg Raises
15 x V Ups
20 x Weighted Sit ups
30 x Russian Twists
1min Plank Hold
FITNESS
STRENGTH
Every 2′ for 10′
5 deadlift defict build up
wod
for time:
500m run
50 A block jumps
100 du/ 200 s.u
30 burpee to target
40 A block
100 du/200 s.u
30 burpee to target
500m run
BURNOUT
TEAM OF 2
AMRAP 30′
-1500/1200m row
-60 dual kb’s deadlift
-60 push ups on the kb’s
-1500/1200m ski
-60 burpees over row (double hop)
-60 partner medball sit ups
LEVEL 4
Strength
EMOM x 6min
3-5 x Hang Power Snatches
Workout
3 Rounds of
10 x Deadlifts
20/15 x Calories
30 x Push ups
100 x Single Unders
FITNESS
STRENGTH
Every 1:30” for 9′
1 power snatch + 1 hang squat snatch + 1 ohs
build up
wod
5 sets of
3’on-1’off
25 cal row/bike/run
max power snatch 45/35
BURNOUT
Core Strength
4 sets
-30 russian twists
-12 legs over kb
-20 hollw rocks
Rest 1:30′
WOD
8 sets
(1′ on – 1′ off)
-10 swings
-10 jumping squats
max reps burpees over line
LEVEL 4
Skill: Rope Climbs
Workout
AMRAP 10min
5 x Kipping Pull ups
7 x DBL DB Hang Snatches
9 x DBL DB Front Squats
Rest 2min
AMRAP 10min
2 x Rope Climbs
10 x Burpees Over DB
20 x DBL DB Front Rack Lunges
FITNESS
STRENGTH
3 sets of
8 strict hspu /8 pike push ups
8 chin ups
8 ring dips / 12 box dips
rest 1:30”
skil: pistols
WOD
for time:
26-22-18
pistols
db snatch
burpees
BURNOUT
TEAM OF 2
-7 sets-
(2′ on – 2′ off)
-10 dual db hang snatch
-12 heavy wallballs
max reps burpees box jump over
LEVEL 4
Strength
EMOM x 6min
ODD: 6 x Front Squats
EVEN: 10 x DBL DB/KB Romanian Deadlifts
Workout
AMRAP 12min
8 x Hang Power Cleans
10 x Push ups
12 x Kipping Leg Raises
40 x Single Unders
FITNESS
STRENGTH
Every 2′ for 10′
5 back squat 3” pause at the bottom
wod
Team of 2
Amrap 20′
500m row/1km bike
30 hang squat clean 60/40
30 pull ups
50 swings
BURNOUT
Amrap 25′
-50 wallballs
-30 medball sit ups
-50/40 calories row/ski
-30 jumps over medball
-50 russian twists with medball
-30 push ups
-50 swings
-30 medball overhead lunges
LEVEL 4
Skill: Push Jerk
Strength
EMOM x 6min
1 x Clean Pull
1 x Power Clean
1 x Hang Power Clean
1 x Front Squat
1 x Push Jerk
Workout
4 Rounds of
9 x Push Jerks
15 x Burpees Over Bar
21 x Wall Balls
FITNESS
WOD
with a running clock
0:00-10:00
1 clean pull
1 squat clean
1 cluster
build up
10:00-11:00
rest
11:00-26:00
10 rnds of:
4 burpees
6 hang clean 50/35
8 wallball
26:00-27:00
rest
27:00-37:00
1 clean pull
1 squat clean
1 cluster
LEVEL 4
Workout
Team of 2
4 Rounds of
30 x Hand Relase Push ups
30 x Cal Row
Then,
3 Rounds of
30 x Toes To Rings
30 x Cal Ski
Then,
2 Rounds of
10 x Wall Walks
30 x Burpee Box Jump Over
FITNESS
CORE STRENGTH
4 SETS
12 dead bugs ( 6 each side )
20” l-sit
12 weighted sit ups feet anchored
14 side leg raises (6 each side)
rest 1:30”
BENCHMARK WOD
”NATE”
Amrap 20′
2 ring muscle up/bar muscle up/4 pull ups+4 push ups
4 hspu
8 swings 32/24
BURNOUT
Every 5′ for 30′ (6 sets)
-20/17 calories row
-60 du/120 su
-20 prisoner reverse lunges
*max reps burpees 2 target until 3:30′
LEVEL 4
Workout
I Go You Go
24 Rounds of
5 x Box Jumps Over
5 x DBL DB Hang Cleans
5 x DBL DB Push Press
5 x DBL DB Front Squats
5 x DBL DB Devil Press
Core Strength
2min Plank Hold
20 x DB Pull Throughs
20 x Sit ups
40 x Russian Twists
FITNESS
STRENGTH
4 rnds of
6 bench press
15 reverse flys with light dbs or plates
rest 1:30”
WOD
Emom 20′
1. 6 squat clean 60/40
2. 50-70 du
3. 14 burpees over bar
4. rest
BURNOUT
TEAM OF 2
-FOR TIME-
-1500/1200m row/ski
(one partner is holding 2 kb’s)
-140 heavy wallballs
(perform 15 synchro swings when you change)
-120 push ups
(one partner is holding 2 kb’s)
-1500/1200m ski/row
(one partner is holding 2 kb’s in front rack)
LEVEL 4
Strength
EMOM x 6min
2 x Snatch Pulls
3 x Power Snatches
Workout
EMOM x 16min
1) 14/12 x Calories
2) 8 x Thrusters+ 4 x Burpees
3) 70-100 x Single Unders
4) Rest
FITNESS
STRENGTH
Every 2′ for 10′
5 deadlift
Skill: snatch
WOD
Amrap 14′
3 t2b
3 power snatch 40/30
3 ohs
6 t2b
6 power snatch
6 ohs
9 t2b
9 power snatch
9 ohs
……..etc
BURNOUT
Core Strength
(4 sets)
-15 v-ups
-15 v-sit ups
-15 weighted sit ups
-max reps t2r
Ladder for 16′
2-4-6-8-10-…
-calories
-squat
-dual db hang snatch
LEVEL 4
Skill: HSPU
Workout
AMRAP 20min
5 x HSPU
10 x Toes To Rings/Leg Raises
15 x KB Swings
10 x Burpees
20 x A Block Squat Jumps
30 x Single Unders
FITNESS
STRENGTH
4 rnds of
10 ring rows with 2” pause
8 strict press
30” hollow
rest 1:30”
WOD
4 rnds
3’on-2’off
15 cals
10 hspu
max burpee box jumps
BURNOUT
TEAM OF 2
6 ROUNDS (each)
(I GO YOU GO)
-15 dual kb/db deadlifts
-40 du/8 su
-10 dual kb/db reverse lunges
-12 push ups on kb’s/db’s
4 ROUNDS (each)
(I GO YOU GO)
-15/12 calories
-8 burpees over kb/db
LEVEL 4
Strength
EMOM x 8min
ODD: 5 x Back Squats
EVEN: 15 x Weighted Hip Thrusts With Back On Bench
Workout
3 Rounds of
15 x Deadlifts
100 x Single unders
20 x Single Arm Hang Clean and Push Press
30 x DB Reverse Lunges
FITNESS
STRENGTH
Every 2′ for 10′
5 back squat
skill: push jerk
WOD
(team of 2 i go you go)
7 rnds
3 push jerk
3 front squat
3 pull ups
30 cals
5 rnds
3 push jerk
3 front squat
3 pull ups
30 cals
3 rnds
3 push jerk
3 front squat
3 pull ups
BURNOUT
3 Sets:
Amrap 8′
-20 box jumps
-20/17 calories
-15 burpees
-20 swings
REST 2′
*max reps alternating:
calories/burpees/box jumps
LEVEL 4
Strength
EMOM x 8min
2 x Clean Pulls
2 x Clusters
Workout
AMRAP 4min
Max Reps Bear Complex
Rest 1min
AMRAP 4min
Max Calories
Rest 1min
AMRAP 3min
Max Reps Burpees Over Bar
FITNESS
STRENGTH
In a 10′ window find a heavy complex of
1 snatch pull + 1 power snatch + 1 squat snatch
WOD
team of 2
Amrap 22′
500m row
20 power snatch 50/35
30 box jump over
20 ohs
LEVEL 4
Workout
Team of 2
For Time
1500m Row
50 x Weighted Sit ups
40 x DBL DB Devil Press
1000m Ski
50 x Wall Balls
40 x Synchro Burpees
FITNESS
STRENGTH
3 sets of
16 split squat back foot elevated
9 strict knees to elbows
30” wallsit weighted
rest 1:30”
skil: Ring muscle up
wod
2 sets of
Amrap 7′
4 ring muscle up
8 burpees
32 du
rest 2′
BURNOUT
Core Strength
3 sets
-40 russian twists
-15 weighted sit ups
-15 t2b
-12 pull throughs
(Rest 1′)
Amrap 15′
-70 du/140 su
-6 dual db hang clusters
-8 db push ups
-10 sit ups
LEVEL 4
Strength
EMOM x 8min
2 x Snatch Pulls
2 x Power Snatches
2 x Overhead Squats
Workout
3 Rounds of
7 x Deadlifts
14 x Box Jumps
7 x Pull ups
14/12 x Calories
FITNESS
STRENGTH
5 sets of
2 push jerk
+
2 push press
rest 1′
wod
30-20-10
swings
box step ups with kb
single arm push press
BURNOUT
TEAM OF 2
-FOR TIME-
-200 wallballs
-1000/800m row
-100 A-block jumps
-1000/800m ski
*every 3′ (including 0:00′) perform 5 synchro burpees
LEVEL 4
Strength
EMOM x 6min
3 x Hang Clusters
Workout
40sec On 20sec Off
EMOM x 16min
1) Calories
2) Hang Clusters
3) Single Unders
4) Rest
FITNESS
STRENGTH
Every 2′ for 10′
7 deadlift
same weight across all sets
skill: butterfly pull ups / kipping
wod
Emom 16′
1. 10 pull ups + 10 push ups
2. 16 db snatch
3. 12 burpees
4. 12-15 t2b
BURNOUT
Core Strength
4 sets
-8 pike ups
-30″ plank
-12 v-ups
-20″ hollow rocks
Amrap 17′
-15/12 calories
-20 swings
-8 burpee box jumps over
-10 goblet squat
LEVEL 4
Skill: Kipping Pull ups
Workout
AMRAP 20min
5 x Kipping Pull ups
5 x Burpees
10 x DBL DB Hang Cleans
5 x Burpees
20 x DBL DB Lunges
30 x Single Unders
FITNESS
STRENGTH
3 set of
10 standing arnold press
10 chest supported rows 2” pause at the top
15 reverse flys
rest 1:30”
skill: kipping hspu/strict hspu
wod
Amrap 15′
5 hspu
15 wallballs
5 hspu
15 cal
5 hspu
15 swings
BURNOUT
TEAM OF 2
8 R.F.T (I GO YOU GO)
-250/180m row
-3 dual DB burpee deadlift
-3 dual DB hang squat cleans
-3 dual DB devil press
-3 dual DB thrusters
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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)
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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