Daily Workouts
2 Sets:
In 8:00, complete:
100 Step-ups
Then in remaining time,
max burpee pull-ups with an extra push-up at the bottom of each rep.
2:00 rest between sets
Score is total burpee pull-ups completed.
Complete on a C2 Rower, Skierg, or Bike:
8:00 Work
4:00 Rest*
6:00 Work
3:00 Rest
4:00 Work
2:00 Rest
2:00 Work
1:00 Rest
1:00 Work
Your rest periods are active recovery: stay on your machine and keep moving at a recovery pace.
Partner Workout
5 Sets:
In 3:00, complete:
8 Wall Walks
30 Wall Balls
Max Cal Echo Bike in remaining time
One works, one rests. No additional rest between sets. Partition work between partners any way you'd like. Score is total calories completed on the bike.
24:00 EMOM
A. :45 Step-ups
B. :30 Bottom Half Sit-ups
C. :45 Ski
D. :30 KB Reverse Lunges
E. :45 Step-ups
F. :30 Hip Extensions
Close Grip Bench Press
Build to a heavy single
10:00 EMOM
10 Barbell Push-ups
10:00 EMOM
3-7 Strict Pull-ups
100 Band Pull-aparts
"Nancy"
5 Rounds for time:
400m Run
15 Overhead Squats (95/65)
"Christine"
3 rounds for time:
500m Row
12 Deadlifts (bodyweight)
21 Box Jumps (24"/20")
6 Sets for Quality:
5 Strict Toes to Bar
20 ft. Handstand Walk
40 ft. Front Rack DB Walking Lunge
Partner Workout
5 Sets:
In 2:00, complete:
:30 D-ball Bearhug Hold
10 Burpee Box Jump-overs
Max Cal Echo Bike in remaining time
2:00 Rest
Athletes will alternate 2:00 work intervals with 2:00 rest intervals. Score is total calories completed
5 rounds of Cindy for time
5 minutes to establish a heavy deadlift
5 rounds of Cindy for time
*One round of Cindy is: 5 pull-ups, 10 push-ups, and 15 squats
5 Rounds for time:
20 V-ups
40/32 Calorie Row
Snatch Push Press + Overhead Squat
Build to a heavy single
5 Overhead Squats @ 75%-4-3
4 Sets building in load:
6 Alternating DB Snatches
8 Back Rack Backstepping Lunges
3:00 EMOM
:40 Med Ball Twists
4 Rounds for time:
400m Run
5 Ring Muscle-ups
60 Double-unders
3 Rounds for time:
20 Toes to Bar
25 Wall Balls
30 Med Ball Step-ups (20/14 lb, 20")
Partner Workout
16:00 AMRAP
10-20-30-40-50...
Power Cleans (95/65)
Bar-facing Burpees
Calorie Ski
One works, one rests. Partition reps between partners any way you'd like
15:00 AMRAP
5 Strict Pull-ups
10 Push-ups
15 Sit-ups
20 Cross-overs
Wide Stance Box Squat
Build to a heavy single
-Compare to 5/3/23
Good Morning
5-5-5-5 (build)
Seated Hamstring Curls
100 Reps
Copenhagen Plank
3 x 5 per side
-:03 pause at top of each rep
3 Rounds for time:
10 Power Snatches (95/65)
15 Overhead Squats
25/20 Calorie Row
10 rounds for time of:
200-m run
3 ring muscle-ups
5 rounds for reps:
1:00 Burpees
1:00 Push Press (95/65 lb)
1:00 Row for Calories
1:00 Rest
"Saman"
8 Rounds For Time
13 Deadlifts (185/125lb)
17 Wall Balls (20/14lb)
400m Run
10 Sets on a 1:30 timer:
5 Strict Pull-ups
5 Ring Dips
1 Front Squat (build, from floor)
5 rounds for time:
20 Box jumps (24"/20")
25 Kettlebell swings (53/35 lb)
For time:
50 GHD sit-ups
40 Dumbbell snatches (50/35)
30 Chest-to-bar pull-ups
20 Handstand push-ups
10 Power cleans (185/125)