Record heaviest set in Wodify
General Warm-Up
2:00 Cardio Choice
10 Alternating Scorpion Stretch
10 Alternating Iron Cross Stretch
10 Cat Cows
5/5 Thoracic Book Openers
:20/:20 Samson Stretch
2 x
5 Inchworm Push-Ups
10 Deep Lunge Mountain Climbers
10 Kettlebell Deadlifts
5 Russian Kettlebell Swings
Specific Prep
1x @ warm-up weights
1 Partial Wall Walk + 1 Wall Walk
8 American Kettlebell Swings
8 Dumbbell Bench Press
15ft (4.5m) or 4 Walking Steps of Farmers Walking Lunge
1x @ Working Weight
2 Wall Walks @ prescribed distance
8 American Kettlebell Swings
8 Dumbbell Bench Press
15ft (4.5m) or 4 Walking Steps of Farmers Walking Lunge
Use this to confirm loads and unbroken standards before "Wolverine" begins.
For Rounds + Reps
20:00 AMRAP
3 Wall Walks
18 American Kettlebell Swings
12 Dual Dumbbell Bench Press
30ft (9m) Farmers Carry Walking Lunge
Wall Walk: 10-in
Kettlebell: 53/35lb (24/16kg)
Dumbbells (Bench Press): 2 x 50/35lb (22.5/15kg)
Dumbbells (Farmers Carry Lunge): 2 x 50/35lb (22.5/15kg)
Level 2:
Wall Walks: 15-in
Kettlebell: 44/26lb (20/12kg)
Dumbbells (Bench Press): 2 x 35/25lb (15/12kg)
Farmers Carry Lunge: 2 x 35/25lb (15/12kg)
Level 1:
Wall Walks: 30-in (How to do a Pike Push-Up)
Kettlebell: 35/18lb (16/8kg)
Dumbbells (Bench Press): 2 x 25/15lb (12/7kg)
Farmers Carry Lunge: 2 x 25/15lb (12/7kg)
Masters 55+:
Wall Walks: 2 Wall Walks @ 20-in
Kettlebell: 35/26lb (16/12kg)
Dumbbells (Bench Press): 2 x 35/25lb (15/12kg)
Farmers Carry Lunge: 2 x 35/25lb (15/12kg)
Competitor:
Wall Walk: 10-in
Kettlebell: 70/53lb, 32/24kg
Dumbbells (Bench Press): 2 x 70/50lb (32/22.5kg)
Dumbbells (Farmers Carry Lunge): 2 x 70/50lb (32/22.5kg)
Hotel Gym / Travel:
3 Wall Walks
18 American Kettlebell Swings: 53/35lb (24/16kg), or heaviest available
12 Dumbbell Bench Press (single or dual, adjust reps to match intent)
30ft (9m) Farmers Carry Walking Lunge, heaviest dumbbells available
For Quality:
3 Rounds:
5/5 Bird Dog Rows
(light, controlled)
:30/:30 Barbell Forearm Smash
5 Fingertip Curls(Barbell, or light dumbbells - slow & controlled)
For Quality
4 Sets:
10 Dumbbell Chest Flys
10 Reverse Nordic Curls
100ft (30m) Sandbag Carry
Choice on Loads
General Warm-Up
2:00 Cardio Choice
10 Alternating Scorpion Stretch
10 Alternating Iron Cross Stretch
10 Cat Cows
5/5 Thoracic Book Openers
:20/:20 Samson Stretch
2 x
5 Inchworm Push-Ups
10 Deep Lunge Mountain Climbers
10 Kettlebell Deadlifts
5 Russian Kettlebell Swings
Specific Prep
1x @ warm-up weights
1 Partial Wall Walk + 1 Wall Walk
8 American Kettlebell Swings
8 Dumbbell Bench Press
15ft (4.5m) or 4 Walking Steps of Farmers Walking Lunge
1x @ Working Weight
2 Wall Walks @ prescribed distance
8 American Kettlebell Swings
8 Dumbbell Bench Press
15ft (4.5m) or 4 Walking Steps of Farmers Walking Lunge
Use this to confirm loads and unbroken standards before "Wolverine" begins.
For Rounds + Reps
20:00 AMRAP
3 Wall Walks
18 American Kettlebell Swings
12 Dual Dumbbell Bench Press
30ft (9m) Farmers Carry Walking Lunge
Wall Walk: 10-in
Kettlebell: 53/35lb (24/16kg)
Dumbbells (Bench Press): 2 x 50/35lb (22.5/15kg)
Dumbbells (Farmers Carry Lunge): 2 x 50/35lb (22.5/15kg)
Level 2:
Wall Walks: 15-in
Kettlebell: 44/26lb (20/12kg)
Dumbbells (Bench Press): 2 x 35/25lb (15/12kg)
Farmers Carry Lunge: 2 x 35/25lb (15/12kg)
Level 1:
Wall Walks: 30-in (How to do a Pike Push-Up)
Kettlebell: 35/18lb (16/8kg)
Dumbbells (Bench Press): 2 x 25/15lb (12/7kg)
Farmers Carry Lunge: 2 x 25/15lb (12/7kg)
Masters 55+:
Wall Walks: 2 Wall Walks @ 20-in
Kettlebell: 35/26lb (16/12kg)
Dumbbells (Bench Press): 2 x 35/25lb (15/12kg)
Farmers Carry Lunge: 2 x 35/25lb (15/12kg)
Competitor:
Wall Walk: 10-in
Kettlebell: 70/53lb, 32/24kg
Dumbbells (Bench Press): 2 x 70/50lb (32/22.5kg)
Dumbbells (Farmers Carry Lunge): 2 x 70/50lb (32/22.5kg)
Hotel Gym / Travel:
3 Wall Walks
18 American Kettlebell Swings: 53/35lb (24/16kg), or heaviest available
12 Dumbbell Bench Press (single or dual, adjust reps to match intent)
30ft (9m) Farmers Carry Walking Lunge, heaviest dumbbells available
For Quality:
3 Rounds:
5/5 Bird Dog Rows
(light, controlled)
:30/:30 Barbell Forearm Smash
5 Fingertip Curls(Barbell, or light dumbbells - slow & controlled)
For Quality
4 Sets:
10 Dumbbell Chest Flys
10 Reverse Nordic Curls
100ft (30m) Sandbag Carry
Choice on Loads
General Warm-Up
2:00 Cardio Choice
10 Alternating Scorpion Stretch
10 Alternating Iron Cross Stretch
10 Cat Cows
5/5 Thoracic Book Openers
:20/:20 Samson Stretch
2 x
5 Inchworm Push-Ups
10 Deep Lunge Mountain Climbers
10 Kettlebell Deadlifts
5 Russian Kettlebell Swings
Specific Prep
1x @ warm-up weights
1 Partial Wall Walk + 1 Wall Walk
8 American Kettlebell Swings
8 Dumbbell Bench Press
15ft (4.5m) or 4 Walking Steps of Farmers Walking Lunge
1x @ Working Weight
2 Wall Walks @ prescribed distance
8 American Kettlebell Swings
8 Dumbbell Bench Press
15ft (4.5m) or 4 Walking Steps of Farmers Walking Lunge
Use this to confirm loads and unbroken standards before "Wolverine" begins.
For Rounds + Reps
20:00 AMRAP
3 Wall Walks
18 American Kettlebell Swings
12 Dual Dumbbell Bench Press
30ft (9m) Farmers Carry Walking Lunge
Wall Walk: 10-in
Kettlebell: 53/35lb (24/16kg)
Dumbbells (Bench Press): 2 x 50/35lb (22.5/15kg)
Dumbbells (Farmers Carry Lunge): 2 x 50/35lb (22.5/15kg)
Level 2:
Wall Walks: 15-in
Kettlebell: 44/26lb (20/12kg)
Dumbbells (Bench Press): 2 x 35/25lb (15/12kg)
Farmers Carry Lunge: 2 x 35/25lb (15/12kg)
Level 1:
Wall Walks: 30-in (How to do a Pike Push-Up)
Kettlebell: 35/18lb (16/8kg)
Dumbbells (Bench Press): 2 x 25/15lb (12/7kg)
Farmers Carry Lunge: 2 x 25/15lb (12/7kg)
Masters 55+:
Wall Walks: 2 Wall Walks @ 20-in
Kettlebell: 35/26lb (16/12kg)
Dumbbells (Bench Press): 2 x 35/25lb (15/12kg)
Farmers Carry Lunge: 2 x 35/25lb (15/12kg)
Competitor:
Wall Walk: 10-in
Kettlebell: 70/53lb, 32/24kg
Dumbbells (Bench Press): 2 x 70/50lb (32/22.5kg)
Dumbbells (Farmers Carry Lunge): 2 x 70/50lb (32/22.5kg)
Hotel Gym / Travel:
3 Wall Walks
18 American Kettlebell Swings: 53/35lb (24/16kg), or heaviest available
12 Dumbbell Bench Press (single or dual, adjust reps to match intent)
30ft (9m) Farmers Carry Walking Lunge, heaviest dumbbells available
For Quality:
3 Rounds:
5/5 Bird Dog Rows
(light, controlled)
:30/:30 Barbell Forearm Smash
5 Fingertip Curls(Barbell, or light dumbbells - slow & controlled)
For Quality
4 Sets:
10 Dumbbell Chest Flys
10 Reverse Nordic Curls
100ft (30m) Sandbag Carry
Choice on Loads
General Warm-Up
2:00 Cardio Choice
10 Alternating Scorpion Stretch
10 Alternating Iron Cross Stretch
10 Cat Cows
5/5 Thoracic Book Openers
:20/:20 Samson Stretch
2 x
5 Inchworm Push-Ups
10 Deep Lunge Mountain Climbers
10 Kettlebell Deadlifts
5 Russian Kettlebell Swings
Specific Prep
1x @ warm-up weights
1 Partial Wall Walk + 1 Wall Walk
8 American Kettlebell Swings
8 Dumbbell Bench Press
15ft (4.5m) or 4 Walking Steps of Farmers Walking Lunge
1x @ Working Weight
2 Wall Walks @ prescribed distance
8 American Kettlebell Swings
8 Dumbbell Bench Press
15ft (4.5m) or 4 Walking Steps of Farmers Walking Lunge
Use this to confirm loads and unbroken standards before "Wolverine" begins.
For Rounds + Reps
20:00 AMRAP
3 Wall Walks
18 American Kettlebell Swings
12 Dual Dumbbell Bench Press
30ft (9m) Farmers Carry Walking Lunge
Wall Walk: 10-in
Kettlebell: 53/35lb (24/16kg)
Dumbbells (Bench Press): 2 x 50/35lb (22.5/15kg)
Dumbbells (Farmers Carry Lunge): 2 x 50/35lb (22.5/15kg)
Level 2:
Wall Walks: 15-in
Kettlebell: 44/26lb (20/12kg)
Dumbbells (Bench Press): 2 x 35/25lb (15/12kg)
Farmers Carry Lunge: 2 x 35/25lb (15/12kg)
Level 1:
Wall Walks: 30-in (How to do a Pike Push-Up)
Kettlebell: 35/18lb (16/8kg)
Dumbbells (Bench Press): 2 x 25/15lb (12/7kg)
Farmers Carry Lunge: 2 x 25/15lb (12/7kg)
Masters 55+:
Wall Walks: 2 Wall Walks @ 20-in
Kettlebell: 35/26lb (16/12kg)
Dumbbells (Bench Press): 2 x 35/25lb (15/12kg)
Farmers Carry Lunge: 2 x 35/25lb (15/12kg)
Competitor:
Wall Walk: 10-in
Kettlebell: 70/53lb, 32/24kg
Dumbbells (Bench Press): 2 x 70/50lb (32/22.5kg)
Dumbbells (Farmers Carry Lunge): 2 x 70/50lb (32/22.5kg)
Hotel Gym / Travel:
3 Wall Walks
18 American Kettlebell Swings: 53/35lb (24/16kg), or heaviest available
12 Dumbbell Bench Press (single or dual, adjust reps to match intent)
30ft (9m) Farmers Carry Walking Lunge, heaviest dumbbells available
For Quality:
3 Rounds:
5/5 Bird Dog Rows
(light, controlled)
:30/:30 Barbell Forearm Smash
5 Fingertip Curls(Barbell, or light dumbbells - slow & controlled)
For Quality
4 Sets:
10 Dumbbell Chest Flys
10 Reverse Nordic Curls
100ft (30m) Sandbag Carry
Choice on Loads
General Warm-Up
2:00 Cardio Choice
10 Alternating Scorpion Stretch
10 Alternating Iron Cross Stretch
10 Cat Cows
5/5 Thoracic Book Openers
:20/:20 Samson Stretch
2 x
5 Inchworm Push-Ups
10 Deep Lunge Mountain Climbers
10 Kettlebell Deadlifts
5 Russian Kettlebell Swings
Specific Prep
1x @ warm-up weights
1 Partial Wall Walk + 1 Wall Walk
8 American Kettlebell Swings
8 Dumbbell Bench Press
15ft (4.5m) or 4 Walking Steps of Farmers Walking Lunge
1x @ Working Weight
2 Wall Walks @ prescribed distance
8 American Kettlebell Swings
8 Dumbbell Bench Press
15ft (4.5m) or 4 Walking Steps of Farmers Walking Lunge
Use this to confirm loads and unbroken standards before "Wolverine" begins.
For Rounds + Reps
20:00 AMRAP
3 Wall Walks
18 American Kettlebell Swings
12 Dual Dumbbell Bench Press
30ft (9m) Farmers Carry Walking Lunge
Wall Walk: 10-in
Kettlebell: 53/35lb (24/16kg)
Dumbbells (Bench Press): 2 x 50/35lb (22.5/15kg)
Dumbbells (Farmers Carry Lunge): 2 x 50/35lb (22.5/15kg)
Level 2:
Wall Walks: 15-in
Kettlebell: 44/26lb (20/12kg)
Dumbbells (Bench Press): 2 x 35/25lb (15/12kg)
Farmers Carry Lunge: 2 x 35/25lb (15/12kg)
Level 1:
Wall Walks: 30-in (How to do a Pike Push-Up)
Kettlebell: 35/18lb (16/8kg)
Dumbbells (Bench Press): 2 x 25/15lb (12/7kg)
Farmers Carry Lunge: 2 x 25/15lb (12/7kg)
Masters 55+:
Wall Walks: 2 Wall Walks @ 20-in
Kettlebell: 35/26lb (16/12kg)
Dumbbells (Bench Press): 2 x 35/25lb (15/12kg)
Farmers Carry Lunge: 2 x 35/25lb (15/12kg)
Competitor:
Wall Walk: 10-in
Kettlebell: 70/53lb, 32/24kg
Dumbbells (Bench Press): 2 x 70/50lb (32/22.5kg)
Dumbbells (Farmers Carry Lunge): 2 x 70/50lb (32/22.5kg)
Hotel Gym / Travel:
3 Wall Walks
18 American Kettlebell Swings: 53/35lb (24/16kg), or heaviest available
12 Dumbbell Bench Press (single or dual, adjust reps to match intent)
30ft (9m) Farmers Carry Walking Lunge, heaviest dumbbells available
For Quality:
3 Rounds:
5/5 Bird Dog Rows
(light, controlled)
:30/:30 Barbell Forearm Smash
5 Fingertip Curls(Barbell, or light dumbbells - slow & controlled)
For Quality
4 Sets:
10 Dumbbell Chest Flys
10 Reverse Nordic Curls
100ft (30m) Sandbag Carry
Choice on Loads
General Warm-Up
2:00 Cardio Choice
10 Alternating Scorpion Stretch
10 Alternating Iron Cross Stretch
10 Cat Cows
5/5 Thoracic Book Openers
:20/:20 Samson Stretch
2 x
5 Inchworm Push-Ups
10 Deep Lunge Mountain Climbers
10 Kettlebell Deadlifts
5 Russian Kettlebell Swings
Specific Prep
1x @ warm-up weights
1 Partial Wall Walk + 1 Wall Walk
8 American Kettlebell Swings
8 Dumbbell Bench Press
15ft (4.5m) or 4 Walking Steps of Farmers Walking Lunge
1x @ Working Weight
2 Wall Walks @ prescribed distance
8 American Kettlebell Swings
8 Dumbbell Bench Press
15ft (4.5m) or 4 Walking Steps of Farmers Walking Lunge
Use this to confirm loads and unbroken standards before "Wolverine" begins.
For Rounds + Reps
20:00 AMRAP
3 Wall Walks
18 American Kettlebell Swings
12 Dual Dumbbell Bench Press
30ft (9m) Farmers Carry Walking Lunge
Wall Walk: 10-in
Kettlebell: 53/35lb (24/16kg)
Dumbbells (Bench Press): 2 x 50/35lb (22.5/15kg)
Dumbbells (Farmers Carry Lunge): 2 x 50/35lb (22.5/15kg)
Level 2:
Wall Walks: 15-in
Kettlebell: 44/26lb (20/12kg)
Dumbbells (Bench Press): 2 x 35/25lb (15/12kg)
Farmers Carry Lunge: 2 x 35/25lb (15/12kg)
Level 1:
Wall Walks: 30-in (How to do a Pike Push-Up)
Kettlebell: 35/18lb (16/8kg)
Dumbbells (Bench Press): 2 x 25/15lb (12/7kg)
Farmers Carry Lunge: 2 x 25/15lb (12/7kg)
Masters 55+:
Wall Walks: 2 Wall Walks @ 20-in
Kettlebell: 35/26lb (16/12kg)
Dumbbells (Bench Press): 2 x 35/25lb (15/12kg)
Farmers Carry Lunge: 2 x 35/25lb (15/12kg)
Competitor:
Wall Walk: 10-in
Kettlebell: 70/53lb, 32/24kg
Dumbbells (Bench Press): 2 x 70/50lb (32/22.5kg)
Dumbbells (Farmers Carry Lunge): 2 x 70/50lb (32/22.5kg)
Hotel Gym / Travel:
3 Wall Walks
18 American Kettlebell Swings: 53/35lb (24/16kg), or heaviest available
12 Dumbbell Bench Press (single or dual, adjust reps to match intent)
30ft (9m) Farmers Carry Walking Lunge, heaviest dumbbells available
For Quality:
3 Rounds:
5/5 Bird Dog Rows
(light, controlled)
:30/:30 Barbell Forearm Smash
5 Fingertip Curls(Barbell, or light dumbbells - slow & controlled)
For Quality
4 Sets:
10 Dumbbell Chest Flys
10 Reverse Nordic Curls
100ft (30m) Sandbag Carry
Choice on Loads
General Warm-Up
2:00 Cardio Choice
10 Alternating Scorpion Stretch
10 Alternating Iron Cross Stretch
10 Cat Cows
5/5 Thoracic Book Openers
:20/:20 Samson Stretch
2 x
5 Inchworm Push-Ups
10 Deep Lunge Mountain Climbers
10 Kettlebell Deadlifts
5 Russian Kettlebell Swings
Specific Prep
1x @ warm-up weights
1 Partial Wall Walk + 1 Wall Walk
8 American Kettlebell Swings
8 Dumbbell Bench Press
15ft (4.5m) or 4 Walking Steps of Farmers Walking Lunge
1x @ Working Weight
2 Wall Walks @ prescribed distance
8 American Kettlebell Swings
8 Dumbbell Bench Press
15ft (4.5m) or 4 Walking Steps of Farmers Walking Lunge
Use this to confirm loads and unbroken standards before "Wolverine" begins.
For Rounds + Reps
20:00 AMRAP
3 Wall Walks
18 American Kettlebell Swings
12 Dual Dumbbell Bench Press
30ft (9m) Farmers Carry Walking Lunge
Wall Walk: 10-in
Kettlebell: 53/35lb (24/16kg)
Dumbbells (Bench Press): 2 x 50/35lb (22.5/15kg)
Dumbbells (Farmers Carry Lunge): 2 x 50/35lb (22.5/15kg)
Level 2:
Wall Walks: 15-in
Kettlebell: 44/26lb (20/12kg)
Dumbbells (Bench Press): 2 x 35/25lb (15/12kg)
Farmers Carry Lunge: 2 x 35/25lb (15/12kg)
Level 1:
Wall Walks: 30-in (How to do a Pike Push-Up)
Kettlebell: 35/18lb (16/8kg)
Dumbbells (Bench Press): 2 x 25/15lb (12/7kg)
Farmers Carry Lunge: 2 x 25/15lb (12/7kg)
Masters 55+:
Wall Walks: 2 Wall Walks @ 20-in
Kettlebell: 35/26lb (16/12kg)
Dumbbells (Bench Press): 2 x 35/25lb (15/12kg)
Farmers Carry Lunge: 2 x 35/25lb (15/12kg)
Competitor:
Wall Walk: 10-in
Kettlebell: 70/53lb, 32/24kg
Dumbbells (Bench Press): 2 x 70/50lb (32/22.5kg)
Dumbbells (Farmers Carry Lunge): 2 x 70/50lb (32/22.5kg)
Hotel Gym / Travel:
3 Wall Walks
18 American Kettlebell Swings: 53/35lb (24/16kg), or heaviest available
12 Dumbbell Bench Press (single or dual, adjust reps to match intent)
30ft (9m) Farmers Carry Walking Lunge, heaviest dumbbells available
For Quality:
3 Rounds:
5/5 Bird Dog Rows
(light, controlled)
:30/:30 Barbell Forearm Smash
5 Fingertip Curls(Barbell, or light dumbbells - slow & controlled)
For Quality
4 Sets:
10 Dumbbell Chest Flys
10 Reverse Nordic Curls
100ft (30m) Sandbag Carry
Choice on Loads
General Warm-Up
200m Run
1:00 Bike
1:00 Row
10m Knee Hug + Lunge and Twist
10m Toy Soldiers
10m Walking Quad Stretch
2 x
2 x :15 Wall Lean Sprint / :10 Rest
12/9 Calorie Row
12/9 Calorie Bike
2 Sets at working pace:
200m Run
Max Calorie Bike or Row for :45
Use this to confirm run pacing and machine output before "Silver Surfer" begins.
“LANDON”
AMRAP in 30 minutes
800 meter Run
24 Box Jumps (24/20 in)
11 Front Squats (155/105 lb)
2 Bar Muscle-Ups
Sub 1000 meter row for 800 meter run.
Sub lower box/ stacked plates for box jumps or box step-ups.
Front Squat Weight can be scaled (135/95), (115/85), (95/65), (45/35).
Sub chest-to-bar pull-ups, kipping pull-ups, or ring-rows for BMU.
Level 2:
Same format and distances
Goal: 15/11+ Cals per Set
Level 1:
300m Run
- Max Calorie Bike or Row
Goal: 12/9+ Cals per Set
Masters 55+:
Same format and distances
Goal: 12/9+ Cals per Set
Competitor:
Same format as Rx
Goal: 22/18+ Cals per Set, push run pace aggressively each set
Hotel Gym / Travel:
4 Sets:
3:00 AMRAP
400m Run
- Max Calorie/Distance on any available cardio machine
Rest 1:00
General Warm-Up
200m Run
1:00 Bike
1:00 Row
10m Knee Hug + Lunge and Twist
10m Toy Soldiers
10m Walking Quad Stretch
2 x
2 x :15 Wall Lean Sprint / :10 Rest
12/9 Calorie Row
12/9 Calorie Bike
2 Sets at working pace:
200m Run
Max Calorie Bike or Row for :45
Use this to confirm run pacing and machine output before "Silver Surfer" begins.
“LANDON”
AMRAP in 30 minutes
800 meter Run
24 Box Jumps (24/20 in)
11 Front Squats (155/105 lb)
2 Bar Muscle-Ups
Sub 1000 meter row for 800 meter run.
Sub lower box/ stacked plates for box jumps or box step-ups.
Front Squat Weight can be scaled (135/95), (115/85), (95/65), (45/35).
Sub chest-to-bar pull-ups, kipping pull-ups, or ring-rows for BMU.
Level 2:
Same format and distances
Goal: 15/11+ Cals per Set
Level 1:
300m Run
- Max Calorie Bike or Row
Goal: 12/9+ Cals per Set
Masters 55+:
Same format and distances
Goal: 12/9+ Cals per Set
Competitor:
Same format as Rx
Goal: 22/18+ Cals per Set, push run pace aggressively each set
Hotel Gym / Travel:
4 Sets:
3:00 AMRAP
400m Run
- Max Calorie/Distance on any available cardio machine
Rest 1:00
General Warm-Up
200m Run
1:00 Bike
1:00 Row
10m Knee Hug + Lunge and Twist
10m Toy Soldiers
10m Walking Quad Stretch
2 x
2 x :15 Wall Lean Sprint / :10 Rest
12/9 Calorie Row
12/9 Calorie Bike
2 Sets at working pace:
200m Run
Max Calorie Bike or Row for :45
Use this to confirm run pacing and machine output before "Silver Surfer" begins.
“LANDON”
AMRAP in 30 minutes
800 meter Run
24 Box Jumps (24/20 in)
11 Front Squats (155/105 lb)
2 Bar Muscle-Ups
Sub 1000 meter row for 800 meter run.
Sub lower box/ stacked plates for box jumps or box step-ups.
Front Squat Weight can be scaled (135/95), (115/85), (95/65), (45/35).
Sub chest-to-bar pull-ups, kipping pull-ups, or ring-rows for BMU.
Level 2:
Same format and distances
Goal: 15/11+ Cals per Set
Level 1:
300m Run
- Max Calorie Bike or Row
Goal: 12/9+ Cals per Set
Masters 55+:
Same format and distances
Goal: 12/9+ Cals per Set
Competitor:
Same format as Rx
Goal: 22/18+ Cals per Set, push run pace aggressively each set
Hotel Gym / Travel:
4 Sets:
3:00 AMRAP
400m Run
- Max Calorie/Distance on any available cardio machine
Rest 1:00
General Warm-Up
200m Run
1:00 Bike
1:00 Row
10m Knee Hug + Lunge and Twist
10m Toy Soldiers
10m Walking Quad Stretch
2 x
2 x :15 Wall Lean Sprint / :10 Rest
12/9 Calorie Row
12/9 Calorie Bike
2 Sets at working pace:
200m Run
Max Calorie Bike or Row for :45
Use this to confirm run pacing and machine output before "Silver Surfer" begins.
“LANDON”
AMRAP in 30 minutes
800 meter Run
24 Box Jumps (24/20 in)
11 Front Squats (155/105 lb)
2 Bar Muscle-Ups
Sub 1000 meter row for 800 meter run.
Sub lower box/ stacked plates for box jumps or box step-ups.
Front Squat Weight can be scaled (135/95), (115/85), (95/65), (45/35).
Sub chest-to-bar pull-ups, kipping pull-ups, or ring-rows for BMU.
Level 2:
Same format and distances
Goal: 15/11+ Cals per Set
Level 1:
300m Run
- Max Calorie Bike or Row
Goal: 12/9+ Cals per Set
Masters 55+:
Same format and distances
Goal: 12/9+ Cals per Set
Competitor:
Same format as Rx
Goal: 22/18+ Cals per Set, push run pace aggressively each set
Hotel Gym / Travel:
4 Sets:
3:00 AMRAP
400m Run
- Max Calorie/Distance on any available cardio machine
Rest 1:00
General Warm-Up
200m Run
1:00 Bike
1:00 Row
10m Knee Hug + Lunge and Twist
10m Toy Soldiers
10m Walking Quad Stretch
2 x
2 x :15 Wall Lean Sprint / :10 Rest
12/9 Calorie Row
12/9 Calorie Bike
2 Sets at working pace:
200m Run
Max Calorie Bike or Row for :45
Use this to confirm run pacing and machine output before "Silver Surfer" begins.
“LANDON”
AMRAP in 30 minutes
800 meter Run
24 Box Jumps (24/20 in)
11 Front Squats (155/105 lb)
2 Bar Muscle-Ups
Sub 1000 meter row for 800 meter run.
Sub lower box/ stacked plates for box jumps or box step-ups.
Front Squat Weight can be scaled (135/95), (115/85), (95/65), (45/35).
Sub chest-to-bar pull-ups, kipping pull-ups, or ring-rows for BMU.
Level 2:
Same format and distances
Goal: 15/11+ Cals per Set
Level 1:
300m Run
- Max Calorie Bike or Row
Goal: 12/9+ Cals per Set
Masters 55+:
Same format and distances
Goal: 12/9+ Cals per Set
Competitor:
Same format as Rx
Goal: 22/18+ Cals per Set, push run pace aggressively each set
Hotel Gym / Travel:
4 Sets:
3:00 AMRAP
400m Run
- Max Calorie/Distance on any available cardio machine
Rest 1:00
General Warm-Up
200m Run
1:00 Bike
1:00 Row
10m Knee Hug + Lunge and Twist
10m Toy Soldiers
10m Walking Quad Stretch
2 x
2 x :15 Wall Lean Sprint / :10 Rest
12/9 Calorie Row
12/9 Calorie Bike
2 Sets at working pace:
200m Run
Max Calorie Bike or Row for :45
Use this to confirm run pacing and machine output before "Silver Surfer" begins.
“LANDON”
AMRAP in 30 minutes
800 meter Run
24 Box Jumps (24/20 in)
11 Front Squats (155/105 lb)
2 Bar Muscle-Ups
Sub 1000 meter row for 800 meter run.
Sub lower box/ stacked plates for box jumps or box step-ups.
Front Squat Weight can be scaled (135/95), (115/85), (95/65), (45/35).
Sub chest-to-bar pull-ups, kipping pull-ups, or ring-rows for BMU.
Level 2:
Same format and distances
Goal: 15/11+ Cals per Set
Level 1:
300m Run
- Max Calorie Bike or Row
Goal: 12/9+ Cals per Set
Masters 55+:
Same format and distances
Goal: 12/9+ Cals per Set
Competitor:
Same format as Rx
Goal: 22/18+ Cals per Set, push run pace aggressively each set
Hotel Gym / Travel:
4 Sets:
3:00 AMRAP
400m Run
- Max Calorie/Distance on any available cardio machine
Rest 1:00
General Warm-Up
200m Run
1:00 Bike
1:00 Row
10m Knee Hug + Lunge and Twist
10m Toy Soldiers
10m Walking Quad Stretch
2 x
2 x :15 Wall Lean Sprint / :10 Rest
12/9 Calorie Row
12/9 Calorie Bike
2 Sets at working pace:
200m Run
Max Calorie Bike or Row for :45
Use this to confirm run pacing and machine output before "Silver Surfer" begins.
“LANDON”
AMRAP in 30 minutes
800 meter Run
24 Box Jumps (24/20 in)
11 Front Squats (155/105 lb)
2 Bar Muscle-Ups
Sub 1000 meter row for 800 meter run.
Sub lower box/ stacked plates for box jumps or box step-ups.
Front Squat Weight can be scaled (135/95), (115/85), (95/65), (45/35).
Sub chest-to-bar pull-ups, kipping pull-ups, or ring-rows for BMU.
Level 2:
Same format and distances
Goal: 15/11+ Cals per Set
Level 1:
300m Run
- Max Calorie Bike or Row
Goal: 12/9+ Cals per Set
Masters 55+:
Same format and distances
Goal: 12/9+ Cals per Set
Competitor:
Same format as Rx
Goal: 22/18+ Cals per Set, push run pace aggressively each set
Hotel Gym / Travel:
4 Sets:
3:00 AMRAP
400m Run
- Max Calorie/Distance on any available cardio machine
Rest 1:00
Teams of two
For Time
5rds of:
12 Clean and Jerk@135/95
12 Syncro Bar facing burpees
24 Wall Ball Shots@20/14
36 Cal Row
rest 1 min after each rd
Clean and Jerks are done, you go I go!
Burpees are done together
Split wall ball and row
