WOD

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

Core Strength

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

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

LEVEL 4

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

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

FITNESS

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

1′ rest

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

BURNOUT

TEAM OF 2

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

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

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

LEVEL 4

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

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

FITNESS

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

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

BURNOUT

(4 sets)

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

Rest 3′

LEVEL 4

Skill: Rope Climbs

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

FITNESS

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

*After every set 20” l-sit

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

BURNOUT

TEAM OF 2

(I GO YOU GO)

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

Rest 2′

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

LEVEL 4

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

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

FITNESS

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

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

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

BURNOUT

EMOM 32′

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

LEVEL 4

Skill: Push Jerk

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

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

FITNESS

Strength
5 sets of
8 bench press
8 bent over row

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

rest 2′

50 deadlift 100/80
50 high box jumps
50 cal

LEVEL 4

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

FITNESS

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

after every set 40” plank weighted

skill: bar muscle up

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

BURNOUT

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

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

LEVEL 4

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

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

FITNESS

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

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

BURNOUT

TEAM OF 2

-FOR TIME-

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

LEVEL 4

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

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

FITNESS

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

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

BURNOUT

(4 sets)

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

Rest 3′

LEVEL 4

Skill: Kipping Toes To Bar

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

Rest 2min Between Sets

FITNESS

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

skill: hspu

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

BURNOUT

TEAM OF 2

-FOR TIME-
(I GO YOU GO)

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

Rest 2′

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

LEVEL 4

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

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

FITNESS

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

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

then

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

then

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

BURNOUT

Every 5′ for 30′

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

LEVEL 4

Skill: Power Clean and Push Jerk

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

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

FITNESS

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

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

then

2 rnds
15 s2oh
100 du

then

2 rnds
15 thrusters
21 cal

LEVEL 4

Skill: Rope Climbs

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

FITNESS

Strength Gymnastics
For Time
45 Pull ups
75 push ups

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

BURNOUT

Core Strength
4 sets

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

2 Sets off:

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

REST 1′

LEVEL 4

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

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

FITNESS

Team of 2

strength
In Only 10 Minutes Find a Heavy Snatch

Rest 2min and Prepare

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

Rest 2′

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

BURNOUT

TEAM OF 2

FOR TIME

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

LEVEL 4

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

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

FITNESS

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

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

BURNOUT

5 sets off:

Amrap 4′

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

(Rest 2′ b2n)

LEVEL 4

Skill: HSPU

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

Rest 2min Between Sets

FITNESS

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

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

Rest 3min

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

Rest 3min

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

BURNOUT

Team of 2

2 R.F.T

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

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

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

(Rest 2′)

LEVEL 4

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

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

Rest 1min

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

FITNESS

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

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

BURNOUT

6 sets off:

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

Rest 1′

LEVEL 4

Skill: Push Jerk

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

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

FITNESS

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

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

cap 23′

LEVEL 4

Skill: HSPU

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

FITNESS

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

rest 1:30”

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

rest 2′ b2n sets

BURNOUT

Every 9′ for 27′ (3 sets)

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

remaining time: max calories row

Cap: 6′

LEVEL 4

Strength
EMOM x 8min
2 x Front Squats

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

*Rest 1min Between Rounds

FITNESS

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

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

rest 2′

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

BURNOUT

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

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

REST 3′

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

LEVEL 4

Strength
Every 90sec For 6 Sets
5 x Deadlifts

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

FITNESS

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

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

rest 2′ b2n sets

BURNOUT

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

REST 3′

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

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

LEVEL 4

Skill: Kipping Pull ups, Pistols

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

Rest 2min Between Sets

FITNESS

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

rest 1:30”

skill: bar muscle up

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

BURNOUT

TEAM OF 2

-FOR TIME-

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

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

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

LEVEL 4

Strength
EMOM x 8min
5 x Overhead Squats

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

FITNESS

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

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

BURNOUT

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

B) tabata:
-hollow rocks
-plank

LEVEL 4

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

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

FITNESS

WITH A RUNNING CLOCK

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

10:00-12:00
rest

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

22:00 – 24:00
rest

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

30:00-32:00
max hollow rocks

LEVEL 4

Team of 2
Workout
AMRAP 6min
Max Cal Row

Rest 1min

AMRAP 6min
Max Reps DBL DB Devil Press

Rest 1min

AMRAP 6min
Max Cal Ski

Rest 1min

AMRAP 6min
Max Reps Toes To Rings

Rest 1min

FITNESS

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

rest 1′

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

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

BURNOUT

4 sets:

AMRAP 5′

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

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

(Rest 2′)

LEVEL 4

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

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

FITNESS

Strength
4 sets of
5 bench press
10 bent over rows

rest 2′ b2n sets

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

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

BURNOUT

TEAM OF 2

2 R.F.T

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

LEVEL 4

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

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

FITNESS

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

WOD
3 rounds of
7 deadlift 100/70
14 cal

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

3 rounds of
7 deadlift
100 du

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

BURNOUT

5 SETS OF:

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

*remaining time:
max reps shuttle runs

(rest 2′)

LEVEL 4

Skill: Ring Push ups

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

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

FITNESS

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

rest 1′ b2n

Skill: t2b

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

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

BURNOUT

TEAM OF 2
(I GO YOU GO)

Amrap 26′

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

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

LEVEL 4

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

Workout
AMRAP 7min
10 x Deadlifts
50 x Single Unders

Rest 2min

AMRAP 7min
8 x Push Press
12 x Burpees

FITNESS

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

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

after every set 30du/60s.u

then

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

after every set 30 du/60s.u

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

BURNOUT

Every 5′ for 30′ (6 sets)

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

LEVEL 4

Skill: Power Clean

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

Rest 1min Between Sets

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

FITNESS

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

12:00-14:00
rest

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

LEVEL 4

Team of 2

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

FITNESS

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

rest 1′ b2n

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

BURNOUT

Every 5′ for 30′

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

LEVEL 4

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

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

FITNESS

STRENGTH
In a 12′ window build
3rm front squat

skill: bar muscle up

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

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

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

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

BURNOUT

TEAM OF 2
-FOR TIME-

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

Rest 2′

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

Rest 2′

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

LEVEL 4

Strength
EMOM x 6min
3 x Hang Squat Cleans

Skill: Push Jerk

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

FITNESS

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

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

BURNOUT

Core Strength

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

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

(Rest 2′)

LEVEL 4

Skill: Ring Dips

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

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

FITNESS

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

skill: hspu/ hswalk

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

rest 1′ b2n

BURNOUT

Team of 2
-FOR TIME-

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

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

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

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

LEVEL 4

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

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

FITNESS

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

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

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

then

30 synchro burpees

then

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

then

30 synchro burpees
BURNOUT

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

REST 2′

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

REST 2′

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

LEVEL 4 

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

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

FITNESS

HERO WOD
”THE CHIEF”

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

rest 1′ b2n rounds

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

LEVEL 4

Team of 2

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

FITNESS

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

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

BURNOUT

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

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

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

LEVEL 4

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

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

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

FITNESS

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

WOD
Team of 2

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

BURNOUT

TEAM OF 2
-FOR TIME-

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

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

LEVEL 4

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

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

FITNESS

WOD
with a running clock

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

BURNOUT

Ladder for 15′
2-4-6-8-10-12-…

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

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

LEVEL 4

Skill: Kipping Pull ups

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

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

FITNESS

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

rest 1:30”

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

BURNOUT

TEAM OF 2

6 sets each:
(I GO YOU GO)

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

LEVEL 4

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

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

FITNESS

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

WOD
Team of 2

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

BURNOUT

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

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

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

LEVEL 4

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

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

FITNESS

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

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

Then

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

LEVEL 4

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

FITNESS

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

skill: ring muscle up

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

BURNOUT

EMOM 30′

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

LEVEL 4

Filthy Fifty

Team of 2

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

FITNESS

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

Team of 2

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

BURNOUT 

TEAM OF 2
-FOR TIME-

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

LEVEL 4

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

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

FITNESS

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

BURNOUT

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

Rest 3′

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

LEVEL 4

Skill: HSPU

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

Rest 2min Between sets

FITNESS

Go Fast or Go Home!!!

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

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

Rest 3min

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

Rest 3min

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

BURNOUT

TEAM OF 2
-For time-

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

LEVEL 4

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

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

FITNESS

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

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

BURNOUT

A) Every 5′ for 25′ (5 sets)

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

B) Core Strength
3 sets:

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

LEVEL 4

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

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

Rest 1min

AMRAP 7min
2.4.6.8.10…etc
Push Jerks
Burpees

FITNESS

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

M: 50kg W: 30kg

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

LEVEL 4

Team of 2

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

Rest 2min Between Sets

FITNESS

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

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

BURNOUT

Amrap 3′ (5 sets)

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

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

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

Rest 3′

LEVEL 4

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

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

FITNESS

Skill: Partner Deadlift

Team of 2

WOD

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

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

BURNOUT

TEAM OF 2

AMRAP 28′
(I GO YOU GO)

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

LEVEL 4

Strength
EMOM x 6min
3 x Hang Power Snatches

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

FITNESS

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

WOD

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

Rest 2min

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

BURNOUT

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

(3 sets)

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

Rest 2′

LEVEL 4

Skill: Rope Climbs

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

FITNESS

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

Skill: pistols

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

BURNOUT

TEAM OF 2

-For time-

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

LEVEL 4

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

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

FITNESS

Strength
Back Squats
2×4 70%
2×3 75%

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

BURNOUT

3 sets of:

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

Rest 2′

LEVEL 4

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

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

FITNESS

With a running clock

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

10:00-12:00
rest

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

24:00-26:00
rest

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

LEVEL 4

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

FITNESS

SKILL: rope climbs

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

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

BURNOUT

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

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

LEVEL 4

Strength
EMOM x 6min
5 x Deadlifts

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

FITNESS

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

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

rest 2′

repeat

BURNOUT

-FOR TIME-
Team of 2

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

*every 4′ perform 7 synchro burpees*

LEVEL 4

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

FITNESS

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

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

BURNOUT

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

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

LEVEL 4

Skill: Kipping Pull ups

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

Rest 2min Between Sets

FITNESS

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

rest 1′

skill: bar muscle up

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

BURNOUT

TEAM OF 2
(I GO YOU GO)

6 sets each:

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

LEVEL 4

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

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

FITNESS

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

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

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

BURNOUT

TEAM OF 2

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

LEVEL 4

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

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

FITNESS

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

rest 1:30”

wod
Τeam of 2
10 rounds i go you go
12 cal row /10 cal bike/12 cal ski
9 thrusters
6 burpee box jumps

LEVEL 4

Skill: Rope Climbs

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

FITNESS

CORE STRENGTH
Emom 12′
1. 6 around the world + 15” l-sit
2. 30” weighted hollow
3. 30 russian twists
4. 45” wighted sit ups

wod
“CINDY”
Amrap 20′
5 pull ups
10 push ups
15 squat

BURNOUT

Every 5′ for 6 sets
(alternating sets)

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

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

LEVEL 4

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

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

FITNESS

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

BURNOUT

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

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

-THEN-

4 sets
(I GO YOU GO)

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

LEVEL 4

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

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

FITNESS

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

WOD
3 sets of

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

rest 2′ b2n

BURNOUT

Core Strength
3 sets

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

Ladder for 16′
2-4-6-8-10-12-14-…

-inchworm push ups
– swings
-goblet squat

LEVEL 4

Skill: Kipping Pull ups

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

Rest 2min Between Sets

FITNESS

Skill: rope climb

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

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

BURNOUT

TEAM OF 2
(I GO YOU GO)

6 sets each:

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

tabata: plank/v-ups

LEVEL 4

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

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

FITNESS

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

10:00-12:00
rest

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

24:00-26:00
rest

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

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

LEVEL 4

Team of 2

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

Then,

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

FITNESS

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

skill: row

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

BURNOUT

TEAM OF 2
2 R.F.T

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

REST 3′

LEVEL 4

Strength
EMOM x 6min
6 x Deadlifts

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

FITNESS

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

skill: butterfly pull ups

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

BURNOUT

TEAM OF 2

16 sets:
(I GO YOU GO)

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

LEVEL 4

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

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

FITNESS

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

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

rest 2′ b2n sets

BURNOUT

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

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

LEVEL 4

Skill: Rope Climbs

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

Rest 2min Between Sets

FITNESS

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

rest 1:30”

skill: hspu

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

BURNOUT

TEAM OF 2
(I GO YOU GO)

14 sets:
(1:30′ on – 1:30′ off)

-15 heavy wallballs
-10 kb deadlifts

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

LEVEL 4

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

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

FITNESS

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

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

BURNOUT

A) TEAM OF 2

Ladder for 22′
10-20-30-40-50-…

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

B) tabata
-plank
-weighted sit ups

LEVEL 4

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

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

FITNESS

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

rest 1′

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

LEVEL 4

Workout
4 Rounds of
20 x Single Arm DB Snatches
15 x Leg Raises
20 x Single Arm DB Thrusters
15 x Burpees
20/15 x Calories

Rest 1min Between Rounds

FITNESS

STRENGTH
15-12-9-6
ring dips
bent over row
*hs hold wall facing for 20”

Wod
3 rounds of
20 one arm hang clean and jerk
25 wall balls

rest 1′

150 du
40 box step over with one db”

BURNOUT

Every 5′ x 5sets

-40 du/80 su
-15 dual db hang snatch
-12 leg raises
-9 dual db push press
-40 du/80 su

LEVEL 4

Strength
EMOM x 8min
3 x 1/4+1/1 Front Squats

Workout
Every 2min for 10min
9 x Power Snatches
9 x Burpee Box Jumps

FITNESS

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

wod
for time
4/5 rounds
250m row/ bike /ski
10 pull ups
250 m row /bike /ski
10 hand release push ups deficit

BURNOUT

TEAM OF 2
-FOR TIME-

-1000m row
(in every change perform 10 synchro burpees)

-300 du /600 su (each)
(in every change perform 12 synchro swings)

-100m front rack carry / 100m farmers carry
(in every change perform 15 synchro goblet squats)

-1000m row
(in every change perform 10 synchro burpees)

LEVEL 4

Strength
EMOM x 6-8min
3 x Hang Power Cleans
3 x Thrusters

Workout
For Time
3 Rounds of
15/12 x Calories
30 x Push ups
100 x Single Unders
15 x Deadlifts

FITNESS

STRENGTH
Every 2′ for 12′
2 clean pull + 1 squat clean + 1 front squat

WOD
7 sets of
3 clean jerk 80/60
6 box jumps
9 burpees over bar
12 swings

BURNOUT

Core Strength
3 sets:
-30 russian twists
-20 weighted sit ups
-16 db pull throughs
-10 v-ups

Ladder for 15′
2-4-6-8-10-12-…

-single arm hang squat clean
-burpees over db
-sit ups

LEVEL 4

Skill: HS Hold, HSPU

Workout
Team of 2
”I GO,YOU GO”
12 Rounds of
10 x Wall Balls
8 x Toes To Rings
6 x Box Jumps Over
4 x HSPU

FITNESS

STRENGTH
Emom 10′
1. 8 z-press
2. 8 inverted ring rows

Wod
30 cal row/ski/bike
30 t2b
30 db thrusters

rest 2′

25 db thrusters
25 t2b
25 cal row/ski/bike

rest 2′

20 t2b
20 cal row/ski/bike
20 db thrusters “

BURNOUT

TEAM OF 2
(I GO YOU GO)

(1:30′ on – 1:30′ off)
16 sets

-16 gorilla rows
-14 swings
*max reps burpee box jump overs

LEVEL 4

Strength
EMOM x 9min
1) 8 x Goblet Squats+8 x Goblet Reverse Lunges
2) 30-40sec Hang Positiong Hold
3) 10 x Push ups

Workout
AMRAP 12min
4 x Burpees
8 x DBL DB Hang Snatches
30 x Single Unders
4 x Burpees
8 x DBL DB Push Press
30 x Single Unders

FITNESS

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

WOD
Team of 2

50. cal row
20 devil press
50 t2b
100 wallballs
50 t2b
20 devil press
50 cal row

BURNOUT

TEAM OF 2
-FOR TIME-

-1000m row

-32 routes farmers kb walk (change every 8 while the
partner in holding plank)

-1000m row

-18 routes of bear walking (change every 6 while the
partner is holding 2 kb’s)

-1000m row

-100 heavy wallballs (change every 10 while
the partner is on push up potition)

LEVEL 4

Strength
EMOM x 6min
7 x Deadlifts

Workout
AMRAP 13min
3 x Pull ups
6 x Hang Power Cleans
9 x Push ups
12/10 x Calories
50 x Single Unders

FITNESS

STRENGTH
Every 2′ for 10′
1 clean pull + 1 clean below the knee + 1 hang clean + 1 jerk

WOD
Emom 20′
1. 12-15 cal
2. 10 t2b + 15 air squat
3. max burpee box jump over
4. rest

BURNOUT

Core Strength
3 sets

-20 landmine rotations
-20 weighted sit ups
-20 v-sit ups on row

AMRAP 14′
-15 swings
-60 du/120 su
-15 push ups
-15 air squats

*(every 2′ including 0′ perform
10 jumping squat)

LEVEL 4

Skill: HSPU

Workout
3 Sets of
AMRAP 6min
3 x HSPU
6 x Burpees
9 x DBL DB Hang Snatches
12 x DBL DB Lunges

Rest 2min Between Sets

FITNESS

STRENGTH
3 rnds
12 bench press
6 chin ups
3 wallwalk
12 ring rows

rest 1:30”

skill: butterfly pull ups/kipping pull ups

WOD
3 rounds of
25 swings
15 pull ups
100 du /200 s.u

BURNOUT

TEAM OF 2
AMRAP 25′

(I GO YOU GO)

-15/12 cal row
-12 leg raises
-9 burpees
-6 dual db hang snatch

LEVEL 4

Strength
EMOM x 8min
3 x 1/4+1/1 Back Squats

Workout
Every 2.30min for 15min
6-9 x Burpees Over Bar
9-12 x Thrusters
12-15 x Box Jumps

FITNESS

STRENGTH
Every 2′ for 10′
5 ohs with 3” pause at the bottom

WOD
TEAM OF 2
50-40-30-20-10
hang power clean 50/35
burpees over bar
thrusters 50/35 

BURNOUT

EVERY 5′ FOR 30′
-20/15 cal row
-40 du/80 su
-5 man makers

LEVEL 4

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

Workout
AMRAP 13min
9 x Deadlifts
15 x Leg Raises
21 x Wall Balls
42 x Single Unders

FITNESS

Strength
Every 2′ for 10′
2 power snatch + 1 snatch push press + 1 ohs

WOD
2 sets of
Amrap 9′
7 deadlift
9 burpees over bar
12 single arm oh lunges (6+6)

rest 3′ b2n sets

LEVEL 4

Workout
Team of 2
I go You go
4 Rounds of
10 x Synchro Burpees
20 x DBL DB Front Rack Lunges
Then,
4 Rounds of
15 x Synchro Squats
20 x Kipping Leg Raises/Kipping Toes To Rings
Then,
4 Rounds of
10 x Synchro Burpees
15/12 x Cal Row
Then,
4 Rounds of
15 x Synchro Squats
10 x DBL DB Devil Press

FITNESS

CORE STRENGTH
4 sets of
12 alternate v-ups
12 v-ups
20” hollow
8 strict t2b/8 leg raises

WOD
For Time
50 wallballs 9/6
100 du/200 s.u
rest 2′
40 wallballs 9/6
40 cal
rest2′
30 wallballs 9/6
100 du/200 s.u
rest 2′
20 wallball 9/6
20 cal

BURNOUT

EMOM 12′
-40″ plank
-40″ dual kb hold
-40″ battle ropes
-50 du/100 su

REST 2′

EMOM 12′
-15/12 cal row
-8 burpees
-20 air squat
-12 leg raises

LEVEL 4

Strength
EMOM x 6min
ODD: 5 x 1/4+1/1 Back Squats
EVEN: 40sec Plank Hold

Workout
AMRAP 13min
10 x Deadlifts
10 x Hand Release Push ups
10/8 x Calories
50 x Single Unders

FITNESS

STRENGTH
4 sets of
(8+8) front foot elevated split squat
30” wallsit
12 deficit kb deadlift

rest 1:30”

WOD
3 sets of
Emom 6′
1. 3 bar muscle up + 5 pull ups + 7 t2b/ 7 pull ups + 7 t2b
2. 12-15 cal row
3. 12-15 burpees

rest 2′
BURNOUT

TEAM OF 2
-2 ROUNDS FOR TIME-

-20 synchro burpees

-32 shuttle run (change in 16 while the partner is holding
2 kb’s in front rack)

-150 du/300 su (each)
(change every 50/100 while the other is holding 2 kb’s)

-20 synchro burpees

-30m (each) single arm overhead walking lunges
(change every 15m while the other is on wall sit)

LEVEL 4

Strength
EMOM x 6min
2 x Clean Pulls
2 x Power Cleans
2 x Thrusters

Workout
3 Rounds of
10 x Pull ups
15 x Clean and Push Press/Jerk
10 x Pull ups
15/12 x Calories

FITNESS

STRENGTH
Every 2′ for 10′
1 snatch pull + 1 power snatch + 1 hang squat snatch
build up start from 60% of 1 rm snatch

Wod
team of 2( partner wod igo you go)
10 rounds
7 power snatch 50/35
35 du
7 ohs
35 du

BURNOUT

Core Strength
4 sets

(40″ on – 20″ off)

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

Ladder for 16′
2-4-6-8-10-12-….

-burpees
-single arm db snatch
*after each round 40 du/80 su

LEVEL 4

Skill: HS Hold, HSPU

Workout
3 Sets of
AMRAP 6min
5 x HSPU
10 x Box Jumps
15 x KB Swings
20 x Lunges

Rest 2min Between Sets

FITNESS

STRENGTH
12-9-6
hspu strict/pike push ups
9-6-3
dips
5-5-5
strict pull ups

rest 1:30” b2n sets

skill: pistols

Wod
30-20-10
db snatch
pistols
box jumps

BURNOUT

TEAM OF 2
(I GO YOU GO)

8 sets:
(2′ on – 2′ off)

-15 heavy wallballs
-5 devil press
*remaining time: max reps B.J.O

LEVEL 4

Strength
EMOM x 6min
ODD: 8 x Deadlifts
EVEN: 12-15 x Cyclists Squats Heels Elevated

Workout
Team of 2
AMRAP 15min
50 x Kipping Leg Raises
150 x Single Unders
50 x Push Press
150 x Single Unders
50 x Calories

FITNESS

STRENGTH
Every 2′ for 10′
1 clean pull + 1 hang squat clean + 1 squat clean
build up start from 50% of 1rm clean

WOD
Amrap 20′
30 cal
20 hang clusters 60/40
40 hand release push ups
20 power clean
40 t2b

BURNOUT

A)TEAM OF 2
Amrap 25′

-20 synchro burpees
-20 synchro goblet squat
-800m row
-20 synchro push ups
-20 synchro jumping squats
-600m row

B)Tabata
hollow rocks/plank

LEVEL 4

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

Workout
5 Rounds of
3 x Burpees Over Bar
3 x Power Snatches
Then,
50 x Wall Balls
Then,
15 x Burpees Over Bar
15 x Power Snatches
Then,
150 x Single Unders

FITNESS

“team of 2
with a running clock
0:00 – 10:00
find a heavy complex of
2 squat clean + 2 power clean

10:00 – 12:00
rest

12:00 – 32:00
Amrap
50 cal row
20 clean and jerk 60/40
50 burpees to target
20 bear complex

32:00-35:00
max dead hang from the pull up bar
if you break 10 synchro push ups
“

LEVEL 4

Skill: Rope Climbs

Workout
AMRAP 22min
4 x Rope Climbs
50 x Wall Balls
4 x Rope Climbs
50 x Burpee Box Jump Over
4 x Rope Climbs
50 x Hand Release Push ups
4 x Rope Climbs
500m Row

FITNESS

STRENGTH
3 sets of
10 split squat each leg
10 single arm press frome seated position
15”-20” l-sit hold
rest 1:30”

WOD
5 sets of
15 wallballs
12 t2b
9 hspu

rest 1′ b2n sets

BURNOUT

Core Strength
4 sets

-8 pike ups
-15 hollow rocks
-8 inchworms

Every 5′ for 20′
-20/16 cal row
-20 air squats
-12 single arm devil press

LEVEL 4

Strength
EMOM x 6min
ODD: 5 x Pause Front Squats
EVEN: 40sec Plank Hold

Increase your weight after each set

Workout
For Time
30 x DBL DB Devil Press
30 x Kipping Leg Raises
40 x DBL DB Front Squats
30 x Kipping Leg Raises
50 x DBL DB Push Press

FITNESS

STRENGTH
Every 2′ for 10′
1 snatch pull + 2 power snatch + 1ohs

skill: bar muscle up

wod
Team of 2
10-8-6-4-2
power snatch 60/40
bar muscle up/+5 reps pull ups
* 15 cal each athlete

BURNOUT

FOR TIME

TEAM OF 2