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- POSTED BY Michael
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General Warm-Up
2 Sets:
10m/10m Banded Lateral Walks
10m/10m Banded Monster Walks
:30 Dead-Bugs
:20 Extended Reverse Plank Bridge
Specific Prep
8 Romanian Deadlifts
6 Russian Kettlebell Swings + 6 American Kettlebell Swings
4 Inchworm to Double Push-Up
8 Scapular Pull-Ups
8 Ring Rows or 6/6 Single Arm Ring Rows
2 x (Building to Working Loads)
4 Deadlifts
8 American Kettlebell Swings
4-6 Dumbbell Bench Press
4-6 Elevator Kipping Pull-Ups (Building to Chin Over Bar Pull-Ups, or adjusting to movement modification)
”JENKINS”
AMRAP 40:00
With A Partner
50 Burpees
400 Meter Run
50 Kettlebell Swings (24kg/16kg)
400 Meter Run
50 Pull-Ups
400 Meter Run
50 Push-Ups
400 Meter Run
Split the burpees, kettlebell swings, pull-ups, and push-ups.
The runs are done together.
“JENKINS”
AMRAP 30:00
With A Partner
40 Burpees
200 meter Run
40 Kettlebell Swings (44/26 lb)
200 meter Run
40 Jumping Pull-Ups
200 meter Run
40 Knee Push-Ups
Split the work, do the runs together!
Competitor:
As written, push toward 5+ rounds
Hotel Gym / Travel:
15 Single Leg Romanian Deadlifts (each side, light dumbbells)
20 American Kettlebell Swings or Dumbbell Swings
15 Dumbbell Bench Press
20 Ring Rows or Banded Pull-Ups
4 Sets:
10 Slow Scapular Push Ups
10/10 Banded Shoulder External Rotations
:15/:15 Banded Clamshell"(Top)
:30/:30 Pigeon Pose w/ Distraction
General Warm-Up
2 Sets:
10m/10m Banded Lateral Walks
10m/10m Banded Monster Walks
:30 Dead-Bugs
:20 Extended Reverse Plank Bridge
Specific Prep
8 Romanian Deadlifts
6 Russian Kettlebell Swings + 6 American Kettlebell Swings
4 Inchworm to Double Push-Up
8 Scapular Pull-Ups
8 Ring Rows or 6/6 Single Arm Ring Rows
2 x (Building to Working Loads)
4 Deadlifts
8 American Kettlebell Swings
4-6 Dumbbell Bench Press
4-6 Elevator Kipping Pull-Ups (Building to Chin Over Bar Pull-Ups, or adjusting to movement modification)
”JENKINS”
AMRAP 40:00
With A Partner
50 Burpees
400 Meter Run
50 Kettlebell Swings (24kg/16kg)
400 Meter Run
50 Pull-Ups
400 Meter Run
50 Push-Ups
400 Meter Run
Split the burpees, kettlebell swings, pull-ups, and push-ups.
The runs are done together.
“JENKINS”
AMRAP 30:00
With A Partner
40 Burpees
200 meter Run
40 Kettlebell Swings (44/26 lb)
200 meter Run
40 Jumping Pull-Ups
200 meter Run
40 Knee Push-Ups
Split the work, do the runs together!
Competitor:
As written, push toward 5+ rounds
Hotel Gym / Travel:
15 Single Leg Romanian Deadlifts (each side, light dumbbells)
20 American Kettlebell Swings or Dumbbell Swings
15 Dumbbell Bench Press
20 Ring Rows or Banded Pull-Ups
4 Sets:
10 Slow Scapular Push Ups
10/10 Banded Shoulder External Rotations
:15/:15 Banded Clamshell"(Top)
:30/:30 Pigeon Pose w/ Distraction
General Warm-Up
2 Sets:
10m/10m Banded Lateral Walks
10m/10m Banded Monster Walks
:30 Dead-Bugs
:20 Extended Reverse Plank Bridge
Specific Prep
8 Romanian Deadlifts
6 Russian Kettlebell Swings + 6 American Kettlebell Swings
4 Inchworm to Double Push-Up
8 Scapular Pull-Ups
8 Ring Rows or 6/6 Single Arm Ring Rows
2 x (Building to Working Loads)
4 Deadlifts
8 American Kettlebell Swings
4-6 Dumbbell Bench Press
4-6 Elevator Kipping Pull-Ups (Building to Chin Over Bar Pull-Ups, or adjusting to movement modification)
”JENKINS”
AMRAP 40:00
With A Partner
50 Burpees
400 Meter Run
50 Kettlebell Swings (24kg/16kg)
400 Meter Run
50 Pull-Ups
400 Meter Run
50 Push-Ups
400 Meter Run
Split the burpees, kettlebell swings, pull-ups, and push-ups.
The runs are done together.
“JENKINS”
AMRAP 30:00
With A Partner
40 Burpees
200 meter Run
40 Kettlebell Swings (44/26 lb)
200 meter Run
40 Jumping Pull-Ups
200 meter Run
40 Knee Push-Ups
Split the work, do the runs together!
Competitor:
As written, push toward 5+ rounds
Hotel Gym / Travel:
15 Single Leg Romanian Deadlifts (each side, light dumbbells)
20 American Kettlebell Swings or Dumbbell Swings
15 Dumbbell Bench Press
20 Ring Rows or Banded Pull-Ups
4 Sets:
10 Slow Scapular Push Ups
10/10 Banded Shoulder External Rotations
:15/:15 Banded Clamshell"(Top)
:30/:30 Pigeon Pose w/ Distraction
General Warm-Up
2 Sets:
10m/10m Banded Lateral Walks
10m/10m Banded Monster Walks
:30 Dead-Bugs
:20 Extended Reverse Plank Bridge
Specific Prep
8 Romanian Deadlifts
6 Russian Kettlebell Swings + 6 American Kettlebell Swings
4 Inchworm to Double Push-Up
8 Scapular Pull-Ups
8 Ring Rows or 6/6 Single Arm Ring Rows
2 x (Building to Working Loads)
4 Deadlifts
8 American Kettlebell Swings
4-6 Dumbbell Bench Press
4-6 Elevator Kipping Pull-Ups (Building to Chin Over Bar Pull-Ups, or adjusting to movement modification)
”JENKINS”
AMRAP 40:00
With A Partner
50 Burpees
400 Meter Run
50 Kettlebell Swings (24kg/16kg)
400 Meter Run
50 Pull-Ups
400 Meter Run
50 Push-Ups
400 Meter Run
Split the burpees, kettlebell swings, pull-ups, and push-ups.
The runs are done together.
“JENKINS”
AMRAP 30:00
With A Partner
40 Burpees
200 meter Run
40 Kettlebell Swings (44/26 lb)
200 meter Run
40 Jumping Pull-Ups
200 meter Run
40 Knee Push-Ups
Split the work, do the runs together!
Competitor:
As written, push toward 5+ rounds
Hotel Gym / Travel:
15 Single Leg Romanian Deadlifts (each side, light dumbbells)
20 American Kettlebell Swings or Dumbbell Swings
15 Dumbbell Bench Press
20 Ring Rows or Banded Pull-Ups
4 Sets:
10 Slow Scapular Push Ups
10/10 Banded Shoulder External Rotations
:15/:15 Banded Clamshell"(Top)
:30/:30 Pigeon Pose w/ Distraction
General Warm-Up
2 Sets:
10m/10m Banded Lateral Walks
10m/10m Banded Monster Walks
:30 Dead-Bugs
:20 Extended Reverse Plank Bridge
Specific Prep
8 Romanian Deadlifts
6 Russian Kettlebell Swings + 6 American Kettlebell Swings
4 Inchworm to Double Push-Up
8 Scapular Pull-Ups
8 Ring Rows or 6/6 Single Arm Ring Rows
2 x (Building to Working Loads)
4 Deadlifts
8 American Kettlebell Swings
4-6 Dumbbell Bench Press
4-6 Elevator Kipping Pull-Ups (Building to Chin Over Bar Pull-Ups, or adjusting to movement modification)
”JENKINS”
AMRAP 40:00
With A Partner
50 Burpees
400 Meter Run
50 Kettlebell Swings (24kg/16kg)
400 Meter Run
50 Pull-Ups
400 Meter Run
50 Push-Ups
400 Meter Run
Split the burpees, kettlebell swings, pull-ups, and push-ups.
The runs are done together.
“JENKINS”
AMRAP 30:00
With A Partner
40 Burpees
200 meter Run
40 Kettlebell Swings (44/26 lb)
200 meter Run
40 Jumping Pull-Ups
200 meter Run
40 Knee Push-Ups
Split the work, do the runs together!
Competitor:
As written, push toward 5+ rounds
Hotel Gym / Travel:
15 Single Leg Romanian Deadlifts (each side, light dumbbells)
20 American Kettlebell Swings or Dumbbell Swings
15 Dumbbell Bench Press
20 Ring Rows or Banded Pull-Ups
4 Sets:
10 Slow Scapular Push Ups
10/10 Banded Shoulder External Rotations
:15/:15 Banded Clamshell"(Top)
:30/:30 Pigeon Pose w/ Distraction
General Warm-Up
2 Sets:
10m/10m Banded Lateral Walks
10m/10m Banded Monster Walks
:30 Dead-Bugs
:20 Extended Reverse Plank Bridge
Specific Prep
8 Romanian Deadlifts
6 Russian Kettlebell Swings + 6 American Kettlebell Swings
4 Inchworm to Double Push-Up
8 Scapular Pull-Ups
8 Ring Rows or 6/6 Single Arm Ring Rows
2 x (Building to Working Loads)
4 Deadlifts
8 American Kettlebell Swings
4-6 Dumbbell Bench Press
4-6 Elevator Kipping Pull-Ups (Building to Chin Over Bar Pull-Ups, or adjusting to movement modification)
”JENKINS”
AMRAP 40:00
With A Partner
50 Burpees
400 Meter Run
50 Kettlebell Swings (24kg/16kg)
400 Meter Run
50 Pull-Ups
400 Meter Run
50 Push-Ups
400 Meter Run
Split the burpees, kettlebell swings, pull-ups, and push-ups.
The runs are done together.
“JENKINS”
AMRAP 30:00
With A Partner
40 Burpees
200 meter Run
40 Kettlebell Swings (44/26 lb)
200 meter Run
40 Jumping Pull-Ups
200 meter Run
40 Knee Push-Ups
Split the work, do the runs together!
Competitor:
As written, push toward 5+ rounds
Hotel Gym / Travel:
15 Single Leg Romanian Deadlifts (each side, light dumbbells)
20 American Kettlebell Swings or Dumbbell Swings
15 Dumbbell Bench Press
20 Ring Rows or Banded Pull-Ups
4 Sets:
10 Slow Scapular Push Ups
10/10 Banded Shoulder External Rotations
:15/:15 Banded Clamshell"(Top)
:30/:30 Pigeon Pose w/ Distraction
General Warm-Up
2 Sets:
10m/10m Banded Lateral Walks
10m/10m Banded Monster Walks
:30 Dead-Bugs
:20 Extended Reverse Plank Bridge
Specific Prep
8 Romanian Deadlifts
6 Russian Kettlebell Swings + 6 American Kettlebell Swings
4 Inchworm to Double Push-Up
8 Scapular Pull-Ups
8 Ring Rows or 6/6 Single Arm Ring Rows
2 x (Building to Working Loads)
4 Deadlifts
8 American Kettlebell Swings
4-6 Dumbbell Bench Press
4-6 Elevator Kipping Pull-Ups (Building to Chin Over Bar Pull-Ups, or adjusting to movement modification)
”JENKINS”
AMRAP 40:00
With A Partner
50 Burpees
400 Meter Run
50 Kettlebell Swings (24kg/16kg)
400 Meter Run
50 Pull-Ups
400 Meter Run
50 Push-Ups
400 Meter Run
Split the burpees, kettlebell swings, pull-ups, and push-ups.
The runs are done together.
“JENKINS”
AMRAP 30:00
With A Partner
40 Burpees
200 meter Run
40 Kettlebell Swings (44/26 lb)
200 meter Run
40 Jumping Pull-Ups
200 meter Run
40 Knee Push-Ups
Split the work, do the runs together!
Competitor:
As written, push toward 5+ rounds
Hotel Gym / Travel:
15 Single Leg Romanian Deadlifts (each side, light dumbbells)
20 American Kettlebell Swings or Dumbbell Swings
15 Dumbbell Bench Press
20 Ring Rows or Banded Pull-Ups
4 Sets:
10 Slow Scapular Push Ups
10/10 Banded Shoulder External Rotations
:15/:15 Banded Clamshell"(Top)
:30/:30 Pigeon Pose w/ Distraction
General Warm-Up
1:30 Row
10 Alternating Active Pigeon Stretch
10 Alternating Scorpion Stretch
10 Deep Lunge Mountain Climbers
-
4 Medball Front Squats
4 Medball Push Press
6 Wall Balls
4 No Jump Burpees
4 Box Jump Overs
2-4 Burpee Box Jump Overs
Each Partner Completing, Resting 1:1
10 Wall Balls
5 Burpee Box Jump Overs
10/8 Calories on Rower
-
Then, get set for the workout.
Use this to confirm loads and handoff strategy before "King of the World" begins.
For Max Reps, With a Partner
AMRAP x 6:00-4:00-2:00
Wall Balls
Burpee Box Jump Overs
Calorie Row
Wall Ball: 20/14 lb, 9/6 kg, 10/9 ft target
Box Height: 20/14 in
Score = Total Reps Across All Movements
Goal: Male Team: 520-640 Reps / Female Team: 420-560 Reps
Stimulus: Leg Stamina / Partner Pacing
RPE: 8/10
Primary Objective: Equal work between partners, with no point in any interval where both athletes are resting simultaneously.
Secondary Objective: Maintain a consistent working pace or increase pacing as the time domain condenses, treating the 2:00 as a full effort sprint relative to the 6:00 opener.
Level 2:
Wall Ball: 20/14lb, 9/6kg 10/9 ft
Box: As written
Row: As written
Level 1:
Wall Ball: 14/10lb, 6/4 10/9 ft
Burpee Step Over:
Row: As written, reduce calories to 8/6 per turn
Masters 55+:
Wall Ball: 14/10lb, 6/4kg 10/9 ft
Burpee Step Over or Jump Over: 20 in box
Row: As written
Competitor:
Wall Ball: 30/20 lb, 14/9kg to 10/9 ft
Burpee Box Jump Over: 30/24 in
Row: As written
Hotel Gym / Travel:
Wall Balls or Dumbbell Thrusters
Burpee Bench Jump Overs or Lateral Burpees over a dumbbell
Any Machine
For Quality
3 Sets:
:30 Saddle Pose
:30 Hip Thrust Hold (Belly Breathe Focus)
5/5/5 3-Way Banded Pull Apart
5 Inch Worms (5s in Down & Up Dog Positions)
