General Prep
400m Run
-
10m Knee Hug + Lunge and Twist
10m Toy Soldiers
10m Walking Quad Stretch
10m Ostrich Walk
-
1 Set: With PVC Pipe
10 PVC Pipe Passthroughs
5/5 PVC Pipe Around the World's
:15/:15 Standing PVC Pipe Prayer Stretch
5 Hang Muscle Snatch
5 Overhead Squat
-
Specific Barbell Prep
Progressive Bar Complex
1 High Hang Snatch Pull + 1 High Hang Snatch High Pull + 1 High Hang Muscle Snatch
3 Snatch Balance to Power Position (2-4-6in Drops)
-
1 Hang Snatch Pull + 1 Hang Snatch High Pull + 1 Hang Muscle Snatch
3 Snatch Balance to Power Position (2-4-6in Drops)
-
1 Low Hang Snatch Pull + 1 Low Hang Snatch High Pull + 1 Low Hang Muscle Snatch
3 Snatch Balance to Power Position (2-4-6in Drops)
For Time
Cash-in:
200 M Run
Then 5 Rds for time:
6 Squat Snatches@95/75
12 Cal Row
6 Alternating Single Arm Devils Press@70/50
Cash-out:
200 M Run
RX+
Bike 12/10 Cal
115/95
General Prep
400m Run
-
10m Knee Hug + Lunge and Twist
10m Toy Soldiers
10m Walking Quad Stretch
10m Ostrich Walk
-
1 Set: With PVC Pipe
10 PVC Pipe Passthroughs
5/5 PVC Pipe Around the World's
:15/:15 Standing PVC Pipe Prayer Stretch
5 Hang Muscle Snatch
5 Overhead Squat
-
Specific Barbell Prep
Progressive Bar Complex
1 High Hang Snatch Pull + 1 High Hang Snatch High Pull + 1 High Hang Muscle Snatch
3 Snatch Balance to Power Position (2-4-6in Drops)
-
1 Hang Snatch Pull + 1 Hang Snatch High Pull + 1 Hang Muscle Snatch
3 Snatch Balance to Power Position (2-4-6in Drops)
-
1 Low Hang Snatch Pull + 1 Low Hang Snatch High Pull + 1 Low Hang Muscle Snatch
3 Snatch Balance to Power Position (2-4-6in Drops)
For Time
Cash-in:
200 M Run
Then 5 Rds for time:
6 Squat Snatches@95/75
12 Cal Row
6 Alternating Single Arm Devils Press@70/50
Cash-out:
200 M Run
RX+
Bike 12/10 Cal
115/95
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
5 Inchworm Push-Ups
:15/:15 Crossbody Lat Stretch
:20/:20 Samson Stretch
10 Alternating Reverse Lunges
10 Glute Bridges, 2 Second Hold at the Top
-
2 Sets (Priming the Pull, the Grip and the Midline):
8 Ring Rows, 2 Second Pause at the Top
8/8 Single Arm Dumbbell Suitcase Marches, Light
Specific Prep
1 Set:
10/8 Calorie Row (Smooth Pull, Legs to Hips to Arms)
6 Scapular Pull-Ups
:15 Dead-Hang + :15 Active Hang
10 Abmat Sit-Ups
5 Burpees (Consistent Rhythm, Chest and Thighs to the Floor)
-
1 Set:
5 Strict Pull-Ups
25ft (7.5m) Farmers Walking Lunges @ Warm-Up Loads (Tall Chest, Knee Kisses the Floor, Shoulders Packed Against the Weight)
-
Then partners practice 5 Synchro Burpees together, setting the cadence they will hold under fatigue. Confirm the lunge lane, the turnaround and where the dumbbells or kettlebells live between sets before the clock starts.
For Time, Teams of 2
60/45 Strict Pull-Ups
100ft (30m) Farmers Walking Lunges
120 Abmat Sit-Ups
100ft (30m) Farmers Walking Lunges
30 Synchro Burpees
100ft (30m) Farmers Walking Lunges
30 Synchro Burpees
120/90 Calorie Row
Time Cap: 32:00
Score = Time
Workout Flow
All reps are combined between partners and split however the team chooses, one athlete working at a time, except the Synchro Burpees which are performed together. Farmers Walking Lunge distance is combined, switching at any point in the lane.
Dumbbells: 2 x 50/35lb (22.5/15kg)
Kettlebell Option: 2 x 53/35lb (24/16kg)
Row Alternatives: 120/96 Calorie BikeErg / 113/85 Calorie SkiErg
Goals: 23:00-28:00
Stimulus: Partner Conditioning, Muscular Endurance
RPE: 7/10
Primary Objective: Complete the strict pull-ups and the combined synchro burpees in under 5:00 each.
Secondary Objective: Hold a row split faster than 15/12 calories per minute to the finish.
Level 2:
For Time, Teams of 2
40/30 Strict Pull-Ups
100ft (30m) Farmers Walking Lunges
100 Abmat Sit-Ups
100ft (30m) Farmers Walking Lunges
24 Synchro Burpees
100ft (30m) Farmers Walking Lunges
24 Synchro Burpees
100/80 Calorie Row
Dumbbells: 2 x 35/25lb (15/12kg) or Kettlebells: 2 x 35/26lb, 16/12kg
Level 1:
For Time, Teams of 2
40/30 Banded Strict Pull-Ups or 60 Ring Rows
100ft (30m) Farmers Walking Lunges
80 Abmat Sit-Ups
100ft (30m) Farmers Walking Lunges
20 Synchro Burpees
100ft (30m) Farmers Walking Lunges
20 Synchro Burpees
80/64 Calorie Row
Dumbbells: 2 x 25/15lb (12/7kg)
Masters 55+:
For Time, Teams of 2
40/30 Strict Pull-Ups or Banded Strict Pull-Ups
100ft (30m) Farmers Walking Lunges
100 Abmat Sit-Ups
100ft (30m) Farmers Walking Lunges
24 Synchro Burpees
100ft (30m) Farmers Walking Lunges
24 Synchro Burpees
100/80 Calorie Row
Dumbbells: 35/25lb (15/12kg)
Competitor:
For Time, Teams of 2
60/45 Strict Pull-Ups
100ft (30m) Farmers Walking Lunges
120 Abmat Sit-Ups
100ft (30m) Farmers Walking Lunges
30 Synchro Burpees
100ft (30m) Farmers Walking Lunges
30 Synchro Burpees
120/90 Calorie Row
Dumbbells: 70/50lb (32/22.5kg)
Hotel Gym / Travel:
For Time, Solo
30/22 Strict Pull-Ups
100ft (30m) Farmers Walking Lunges
60 Abmat Sit-Ups
100ft (30m) Farmers Walking Lunges
30 Burpees
60/45 Calorie Row or 2,000m Run
Dumbbells: 50/35lb (22.5/15kg)
For Quality:
3 Sets:
:30/:30 Side Lying Windmill
:20/:20 Crossbody Lat Stretch
:20 Extended Plank Reverse Bridge
:30/:30 Couch Stretch
For Quality:
3 Sets:
10-12 Chest Supported Dumbbell Reverse Flys @ 31x1 Tempo
10-12 Chest Supported Dumbbell Rows
10/10 Single Leg Dumbbell Hip Thrust
12-15 Standing Dumbbell Calf Raises
General Warm-Up
1 Set:
1:30 Cardio Choice (Bike Ideally)
10/10 Quadruped Thoracic Rotations
10 Scapular Push-Ups
10 Kettlebell Deadlifts, Light
:30 Alternating Plate Toe Touches
-
1 Set:
12 Alternating Single Arm Kettlebell Swings
:20 Hollow Hold
10 Air Squats
-
1 Set:
8 Bench Press @ Empty Barbell
8 American Kettlebell Swings @ Warm-Up Weight
8/6 Calorie Echo Bike
-
Build to 60% on Bench Press in sets of 3-5 reps at a time
For Quality
25:00 EMOM
Minute 1: 10 Bench Press
Minute 2: 12 "A" Jumps to Plate
Minute 3: 14 American Kettlebell Swings
Minute 4: 16/12 Calorie Echo Bike
Minute 5: Rest
Goal: Complete each movement within :30, except the Bike.
Score = Check Box
Barbell: 60% of 1RM Bench Press
Kettlebell: 53/35lb (24/16kg)
"A" Jumps: 45lb (20kg) Plate
Echo Bike Alternatives: 18/14 Calorie BikeErg / 16/12 Calorie Row / 15/11 Calorie SkiErg
Goals: All movements completed in under :30, except the bike
Stimulus: Full Body Strength Endurance
RPE: 5/10
Primary Objective: Complete each movement with form and precision in under :30, except the bike.
Secondary Objective: Finish the bike inside the minute at an RPE of 8/10 or less, the only dose increase today.
Level 2:
25:00 EMOM
Minute 1: 10 Bench Press
Minute 2: 12 "A" Jumps
Minute 3: 14 American Kettlebell Swings
Minute 4: 14/10 Calorie Echo Bike
Minute 5: Rest
Barbell: 60% of 1RM Bench Press
Kettlebell: 44/26lb (20/12kg)
"A" Jumps: 45lb (20kg) Plate
Level 1:
25:00 EMOM
Minute 1: 8 Bench Press
Minute 2: 10 "A" Jumps or Plate Step Overs
Minute 3: 12 Russian Kettlebell Swings
Minute 4: 12/9 Calorie Echo Bike
Minute 5: Rest
Barbell: Light to Moderate, Empty Barbell or Dumbbells
Kettlebell: 35/18lb (16/8kg)
"A" Jumps: 25lb (11kg) Plate or Floor Line
Masters 55+:
25:00 EMOM
Minute 1: 8 Bench Press
Minute 2: 10 "A" Jumps
Minute 3: 14 Russian Kettlebell Swings
Minute 4: 14/10 Calorie Echo Bike
Minute 5: Rest
Barbell: 60% of 1RM Bench Press
Kettlebell: 44/26lb (20/12kg)
"A" Jumps: 25lb (11kg) Plate
Competitor:
25:00 EMOM
Minute 1: 10 Bench Press
Minute 2: 12 "A" Jumps
Minute 3: 14 American Kettlebell Swings
Minute 4: 18/14 Calorie Echo Bike
Minute 5: Rest
Barbell: 65% of 1RM Bench Press
Kettlebell: 70/53lb (32/24kg)
"A" Jumps: 45lb (20kg) Plate
Hotel Gym / Travel:
25:00 EMOM
Minute 1: 10 Dumbbell Bench Press
Minute 2: 12 "A" Jumps to a Low Step
Minute 3: 10 Dual Dumbbell Hang Muscle Snatch
Minute 4: 16/12 Calorie Machine of Choice
Minute 5: Rest
Dumbbells: 35/25lb, 15/12kg
For Quality:
3 Rounds:
:30/:30 Doorway Pec Stretch
8/8 Banded Shoulder External Rotations
:30 Dead Hang from Pull-Up Bar (relaxed grip, decompress)
:30/:30 Couch Stretch
