Strength

Back Squat

On the 3:00 x 3 Sets:

3 Back Squat 

‍

* Same Weight Across

* Aim For 78%~82%

Strength

Back Squat

On the 3:00 x 3 Sets:

3 Back Squat 

‍

* Same Weight Across

* Aim For 78%~82%

Strength

Back Squat

On the 3:00 x 3 Sets:

3 Back Squat 

‍

* Same Weight Across

* Aim For 78%~82%

Strength

Back Squat

On the 3:00 x 3 Sets:

3 Back Squat 

‍

* Same Weight Across

* Aim For 78%~82%

Strength

Back Squat

On the 3:00 x 3 Sets:

3 Back Squat 

‍

* Same Weight Across

* Aim For 78%~82%

Strength

Back Squat

On the 3:00 x 3 Sets:

3 Back Squat 

‍

* Same Weight Across

* Aim For 78%~82%

Strength

Back Squat

On the 3:00 x 3 Sets:

3 Back Squat 

‍

* Same Weight Across

* Aim For 78%~82%

Strength

Back Squat

On the 3:00 x 3 Sets:

3 Back Squat 

‍

* Same Weight Across

* Aim For 78%~82%

Strength

Back Squat

On the 3:00 x 3 Sets:

3 Back Squat 

‍

* Same Weight Across

* Aim For 78%~82%

Strength

Back Squat

On the 3:00 x 3 Sets:

3 Back Squat 

‍

* Same Weight Across

* Aim For 78%~82%

Strength

Back Squat

On the 3:00 x 3 Sets:

3 Back Squat 

‍

* Same Weight Across

* Aim For 78%~82%

Strength

Back Squat

On the 3:00 x 3 Sets:

3 Back Squat 

‍

* Same Weight Across

* Aim For 78%~82%

Strength

Back Squat

On the 3:00 x 3 Sets:

3 Back Squat 

‍

* Same Weight Across

* Aim For 78%~82%

Strength

Back Squat

On the 3:00 x 3 Sets:

3 Back Squat 

‍

* Same Weight Across

* Aim For 78%~82%

Strength

Back Squat

On the 3:00 x 3 Sets:

3 Back Squat 

‍

* Same Weight Across

* Aim For 78%~82%

Strength

Back Squat

On the 3:00 x 3 Sets:

3 Back Squat 

‍

* Same Weight Across

* Aim For 78%~82%

Strength

Back Squat

On the 3:00 x 3 Sets:

3 Back Squat 

‍

* Same Weight Across

* Aim For 78%~82%

Strength

Back Squat

On the 3:00 x 3 Sets:

3 Back Squat 

‍

* Same Weight Across

* Aim For 78%~82%

Strength

Back Squat

On the 3:00 x 3 Sets:

3 Back Squat 

‍

* Same Weight Across

* Aim For 78%~82%

Strength

Back Squat

On the 3:00 x 3 Sets:

3 Back Squat 

‍

* Same Weight Across

* Aim For 78%~82%

Strength

Back Squat

On the 3:00 x 3 Sets:

3 Back Squat 

‍

* Same Weight Across

* Aim For 78%~82%

Strength

Back Squat

On the 3:00 x 3 Sets:

3 Back Squat 

‍

* Same Weight Across

* Aim For 78%~82%

Strength

Back Squat

On the 3:00 x 3 Sets:

3 Back Squat 

‍

* Same Weight Across

* Aim For 78%~82%

Strength

Back Squat

On the 3:00 x 3 Sets:

3 Back Squat 

‍

* Same Weight Across

* Aim For 78%~82%

Strength

Back Squat

On the 3:00 x 3 Sets:

3 Back Squat 

‍

* Same Weight Across

* Aim For 78%~82%

Strength

Back Squat

On the 3:00 x 3 Sets:

3 Back Squat 

‍

* Same Weight Across

* RPE 7

Strength

Back Squat

On the 3:00 x 3 Sets:

3 Back Squat 

‍

* Same Weight Across

* Aim For 78%~82%

Strength

Back Squat

On the 3:00 x 3 Sets:

3 Back Squat 

‍

* Same Weight Across

* Aim For 78%~82%

Strength

Back Squat

On the 3:00 x 3 Sets:

3 Back Squat 

‍

* Same Weight Across

* Aim For 78%~82%

Strength

Back Squat

On the 3:00 x 3 Sets:

3 Back Squat 

‍

* Same Weight Across

* Aim For 78%~82%

Strength

Back Squat

On the 3:00 x 3 Sets:

3 Back Squat 

‍

* Same Weight Across

* Aim For 78%~82%

Strength

Back Squat

On the 3:00 x 3 Sets:

3 Back Squat 

‍

* Same Weight Across

* Aim For 78%~82%

Strength

Back Squat

On the 3:00 x 3 Sets:

3 Back Squat 

‍

* Same Weight Across

* Aim For 78%~82%

Strength

Back Squat

On the 3:00 x 3 Sets:

3 Back Squat 

‍

* Same Weight Across

* Aim For 78%~82%

Strength

Back Squat

On the 3:00 x 3 Sets:

3 Back Squat 

‍

* Same Weight Across

* Aim For 78%~82%

Workout

"Roaring Twenties" 

On the 2:00 x 10 Rounds: 

10 V-ups

10-1 Lateral Burpees Over DB

Max Calories OR shuttle runs(7.5m)

Extra work

Killer Core 

3 Giant Sets For Quality: 

10 Barbell Rollouts 

20 Medicine Ball Twists 

30 Second Side Plank (Each Side) 

‍

Rest 1 Minute Between Giant Sets

Workout

3 rounds for time with a partner:
400-m run
30 MB bear hug walking lunges
30 pull-ups

-Rest 3:00

3 rounds for time with a partner:
400-m run
20 wall-ball shots (6/9 kg)
20 toes-to-bars

– Run together; split the remaining work evenly.

Workout

3 rounds for time with a partner:
400-m run
30 MB bear hug walking lunges
30 pull-ups

-Rest 3:00

3 rounds for time with a partner:
400-m run
20 wall-ball shots (6/9 kg)
20 toes-to-bars

– Run together; split the remaining work evenly.

Workout

3 rounds for time with a partner:
400-m run
30 MB bear hug walking lunges
30 pull-ups

-Rest 3:00

3 rounds for time with a partner:
400-m run
20 wall-ball shots (6/9 kg)
20 toes-to-bars

– Run together; split the remaining work evenly.

Workout

3 rounds for time with a partner:
400-m run
30 MB bear hug walking lunges
30 pull-ups

-Rest 3:00

3 rounds for time with a partner:
400-m run
20 wall-ball shots (6/9 kg)
20 toes-to-bars

– Run together; split the remaining work evenly.

Workout

3 rounds for time with a partner:
400-m run
30 MB bear hug walking lunges
30 pull-ups

-Rest 3:00

3 rounds for time with a partner:
400-m run
20 wall-ball shots (6/9 kg)
20 toes-to-bars

– Run together; split the remaining work evenly.

Workout

3 rounds for time with a partner:
400-m run
30 MB bear hug walking lunges
30 pull-ups

-Rest 3:00

3 rounds for time with a partner:
400-m run
20 wall-ball shots (6/9 kg)
20 toes-to-bars

– Run together; split the remaining work evenly.

Workout

3 rounds for time with a partner:
400-m run
30 MB bear hug walking lunges
30 pull-ups

-Rest 3:00

3 rounds for time with a partner:
400-m run
20 wall-ball shots (6/9 kg)
20 toes-to-bars

– Run together; split the remaining work evenly.

Workout

3 rounds for time with a partner:
400-m run
30 MB bear hug walking lunges
30 pull-ups

-Rest 3:00

3 rounds for time with a partner:
400-m run
20 wall-ball shots (6/9 kg)
20 toes-to-bars

– Run together; split the remaining work evenly.

Workout

3 rounds for time with a partner:
400-m run
30 MB bear hug walking lunges
30 pull-ups

-Rest 3:00

3 rounds for time with a partner:
400-m run
20 wall-ball shots (6/9 kg)
20 toes-to-bars

– Run together; split the remaining work evenly.

Workout

3 rounds for time with a partner:
400-m run
30 MB bear hug walking lunges
30 pull-ups

-Rest 3:00

3 rounds for time with a partner:
400-m run
20 wall-ball shots (6/9 kg)
20 toes-to-bars

– Run together; split the remaining work evenly.

Strength

Tempo Strict Press 

On the 3:00 x 3 Sets: 

3 Strict Press 

‍

– 5 Second Negative 

– start at or above 70% 

– build weight between sets while maintaining tempo

Workout

"Omar" 

For Time: [18:00]‍

10 Thrusters (43/29)

15 lateral over the bar Burpees

20 Thrusters 

25 lateral over the bar Burpees

30 Thrusters 

35 lateral over the bar Burpees

Extra work

Gun Show

2-3 Supersets For Quality:  

10 Dumbbell Chest Flyes 

15 Dumbbell Rollbacks 

Big Set Push-ups to Box 

‍

Rest 2-3 Minutes Between Sets

Workout

PART 1

"2k Row" [BENCHMARK]

For Time:

2,000 Meter Row

PART 2

Bench Press 

Heavy Set of 10 

‍

Extra work

Posterior Pump

[PART A] 

3 Sets: 

10 Barbell Good Mornings 

Workout

PART 1

"2k Row" [BENCHMARK]

For Time:

2,000 Meter Row

PART 2

Bench Press 

Heavy Set of 10 

‍

Extra work

Posterior Pump

[PART A] 

3 Sets: 

10 Barbell Good Mornings 

Strength

Tempo Strict Press 

On the 3:00 x 3 Sets: 

3 Strict Press 

‍

– 5 Second Negative 

– start at or above 70% 

– build weight between sets while maintaining tempo

Workout

"Omar" 

For Time: [18:00]‍

10 Thrusters (43/29)

15 lateral over the bar Burpees

20 Thrusters 

25 lateral over the bar Burpees

30 Thrusters 

35 lateral over the bar Burpees

Extra work

Gun Show

2-3 Supersets For Quality:  

10 Dumbbell Chest Flyes 

15 Dumbbell Rollbacks 

Big Set Push-ups to Box 

‍

Rest 2-3 Minutes Between Sets

Workout

PART 1

"2k Row" [BENCHMARK]

For Time:

2,000 Meter Row

PART 2

Bench Press 

Heavy Set of 10 

‍

Extra work

Posterior Pump

[PART A] 

3 Sets: 

10 Barbell Good Mornings 

Strength

Strict Press 

On the 3:00 x 3 Sets:

3 Strict Press 

‍

* Same Weight Across

* Aim For 78%~82%

Strength

Tempo Bench Press 

5 to 7 Sets building weight: 

3 Bench Press ‍

– 5 Second Negative

Workout

"Over When It's Over" 

For Time: [18:00]

60 Power Cleans (61/43) 

120 Push-ups 

180 Air Squats

* Partition However You'd Like 

‍

Extra work

Gun Show 

[PART A] 

8x8 Strict Dips 

‍

Rest 30 Seconds Between Sets 

‍

[PART B] 

100 Banded Biceps Curls  

Workout

PART 1

"2k Row" [BENCHMARK]

For Time:

2,000 Meter Row

PART 2

Bench Press 

Heavy Set of 10 

‍

Extra work

Posterior Pump

[PART A] 

3 Sets: 

10 Barbell Good Mornings 

Workout #1

• WARM-UP 

• TECHNIQUE 

• WEIGHTLIFTING

• STRENGTH

Workout

PART 1

"2k Row" [BENCHMARK]

For Time:

2,000 Meter Row

PART 2

Bench Press 

Heavy Set of 10 

‍

Extra work

Posterior Pump

[PART A] 

3 Sets: 

10 Barbell Good Mornings 

Strength

Pausing Bench Press 

In a 12:00 Window

build to a heavy set of 3 reps

– 5~7 sets of 3 reps building to a top set of 3

Workout

"Good Catch" 

For Time: [18:00]

25‍ Double Unders

250/200m Row OR 500/400m Bike OR 200m Run

50 Double Unders

500/400m Row OR 1000/800m Bike OR 400m Run

100 Double Unders

1000/800m Row OR 2000/1600m Bike OR 800m Run

50 Double Unders

500/400m Row OR 1000/800m Bike OR 400m Run

25‍ Double Unders

250/200m Row OR 500/400m Bike OR 200m Run

‍

Extra work

Killer Core 

5 Sets For Quality: 

12 Rower Pike-ups 

30 Seconds Side Plank (Each Side)

Workout

PART 1

"2k Row" [BENCHMARK]

For Time:

2,000 Meter Row

PART 2

Bench Press 

Heavy Set of 10 

‍

Extra work

Posterior Pump

[PART A] 

3 Sets: 

10 Barbell Good Mornings 

Workout

PART 1

"2k Row" [BENCHMARK]

For Time:

2,000 Meter Row

PART 2

Bench Press 

Heavy Set of 10 

‍

Extra work

Posterior Pump

[PART A] 

3 Sets: 

10 Barbell Good Mornings 

Strength

Pausing Bench Press 

5 to 7 sets building weight: 

3 Pausing Bench Press 

– 3 Second Pause inch from the chest on the ascend 

Workout

"Chipper Gone Bad"

AMRAP 18: 

100 Wallballs (9/6) 

80 Alternating Dumbbell Snatches (22.5/15)  

60 Box Jumps (24”/20”)

40 Dumbbell Push Press (22.5/15)'s

Max Calorie Row/Bike

Extra work

Bulletproof Shoulders 

3 Giant Sets:

8 Single Dumbbell Arnold Press (R) 

50' Dumbbell Overhead Carry (R) 

8 Single Dumbbell Arnold Press (L) 

50' Dumbbell Overhead Carry (L) 

‍

Rest 1 Minute Between Giant Sets

Strength

Front Squat [10:00]

Max Repetitions of Front Squats @85%

Workout

EMOM 14:

Minute 1: Max Wallballs (9/6) 

Minute 2: Max Calories 

Extra Work

5 Rounds

10 Strict Chin-ups

100’ Farmers Carry

Workout

‍"Boat Race" 

3 Rounds For Time: [25:00]

500 Meter Row OR 1000 Meter Bike

20 Shuttle Runs (7.5 down and back)

‍

– Rest 3 Minutes after each round

Extra work

Killer Core 

3 Giant Sets For Quality: 

5 Dragon Flags

10 Wood Choppers (Each Side) 

25 Hanging Hollows

‍

Rest 2 Minutes Between Giant Sets

Workout

‍"Boat Race" 

3 Rounds For Time: [25:00]

500 Meter Row OR 1000 Meter Bike

20 Shuttle Runs (7.5 down and back)

‍

– Rest 3 Minutes after each round

Extra work

Killer Core 

3 Giant Sets For Quality: 

5 Dragon Flags

10 Wood Choppers (Each Side) 

25 Hanging Hollows

‍

Rest 2 Minutes Between Giant Sets

Workout

‍"Well Rounded" 

10 Rounds For Time: [30:00]

3 Clean & Jerks (70/47)

200 Meter Run OR 250/200 Row OR 500/400 Bike

1 Round of "Cindy"

‍

‍

Extra work

Aerobic Capacity

4 Rounds: 

4 Minute Bike Erg 

1 Minute Rest 

‍

* Performed At RPE 5-6

GENERAL WARM-UP

(10 MINUTES)

• 
  

PARTNER ROWLING WARM-UP | 10:00

AMRAP 8:
Partner A: rows to 100 m. For every meter partner A rows under or over 100 m, partner B must perform that many reps of a penalty movement.
Partner B: as soon as they finish performing the penalty reps, partner B gets on the rower to row 100 m, and partner A will then perform the penalty reps.

Penalties:
Round 1: air squats
Round 2: push-ups
Round 3: jumping jacks
Round 4: up-downs

SPECIFIC WARM-UP

(13 MINUTES)

DOUBLE-UNDER REVIEW | 8:00

Jump in place (no rope)

Single-unders

Single-under + high jumps

Single-under fast + single-under slow

Single-under + double-under

DOUBLE-UNDER PRACTICE | 3:00

3 rounds:
:30 double-under attempts/practice
:30 rest

MINI ROUND | 2:00

1 round:
:30 calorie row
:30 burpees
:30 double-unders

WORKOUT

The Ghost
6 rounds for reps:
1:00 calorie row
1:00 burpees
1:00 double-unders

– Rest 1:00 between rounds.

– Athletes work for 3:00 and then rest 1:00 in a Fight Gone Bad AMRAP style workout.
– Score is total reps completed at the end of the 6 rounds. Keep a running count from movement to movement, or add up all three during their rest period.

AT-HOME WORKOUT

6 rounds for reps:

1:00 jumps to, or over, an object (knee height)

1:00 burpees

1:00 double-unders

– Rest 1:00 between rounds.

Workout

"Half Chad" [HERO]

For Time: [40:00]

500 Box Step-ups (20") 

‍

*No Ruck

Strength

Tempo front squat 

5 to 7 Sets building weight: 

3 Front Squat ‍

– 5 Second Negative 

Workout

‍"Well Rounded" 

10 Rounds For Time: [30:00]

3 Clean & Jerks (70/47)

200 Meter Run OR 250/200 Row OR 500/400 Bike

1 Round of "Cindy"

‍

‍

Extra work

Aerobic Capacity

4 Rounds: 

4 Minute Bike Erg 

1 Minute Rest 

‍

* Performed At RPE 5-6

Lower Body 

Workout

‍"Well Rounded" 

10 Rounds For Time: [30:00]

3 Clean & Jerks (70/47)

200 Meter Run OR 250/200 Row OR 500/400 Bike

1 Round of "Cindy"

‍

‍

Extra work

Aerobic Capacity

4 Rounds: 

4 Minute Bike Erg 

1 Minute Rest 

‍

* Performed At RPE 5-6

Workout

"Tippy Toes" 

10 Rounds For Time: [30:00]

10 Toes to Bar

10 Burpees

100 Meter Run

Extra work

6 Sets [Building Each Set]: 

30 Meter Double Kettlebell Front Rack Carry 

‍

Rest 1 Minute Between Each Set 

GENERAL WARM-UP

(10 MINUTES)

• 
  

PARTNER ROWLING WARM-UP | 10:00

AMRAP 8:
Partner A: rows to 100 m. For every meter partner A rows under or over 100 m, partner B must perform that many reps of a penalty movement.
Partner B: as soon as they finish performing the penalty reps, partner B gets on the rower to row 100 m, and partner A will then perform the penalty reps.

Penalties:
Round 1: air squats
Round 2: push-ups
Round 3: jumping jacks
Round 4: up-downs

SPECIFIC WARM-UP

(13 MINUTES)

DOUBLE-UNDER REVIEW | 8:00

Jump in place (no rope)

Single-unders

Single-under + high jumps

Single-under fast + single-under slow

Single-under + double-under

DOUBLE-UNDER PRACTICE | 3:00

3 rounds:
:30 double-under attempts/practice
:30 rest

MINI ROUND | 2:00

1 round:
:30 calorie row
:30 burpees
:30 double-unders

WORKOUT

The Ghost
6 rounds for reps:
1:00 calorie row
1:00 burpees
1:00 double-unders

– Rest 1:00 between rounds.

– Athletes work for 3:00 and then rest 1:00 in a Fight Gone Bad AMRAP style workout.
– Score is total reps completed at the end of the 6 rounds. Keep a running count from movement to movement, or add up all three during their rest period.

AT-HOME WORKOUT

6 rounds for reps:

1:00 jumps to, or over, an object (knee height)

1:00 burpees

1:00 double-unders

– Rest 1:00 between rounds.

Workout

‍"Well Rounded" 

10 Rounds For Time: [30:00]

3 Clean & Jerks (70/47)

200 Meter Run OR 250/200 Row OR 500/400 Bike

1 Round of "Cindy"

‍

‍

Extra work

Aerobic Capacity

4 Rounds: 

4 Minute Bike Erg 

1 Minute Rest 

‍

* Performed At RPE 5-6

WORKOUT

10 rounds for time: [10:00]

1 Bar complex

5 shuttle runs

– 1 shuttle run is 7.5-m down/7.5-m back.

– bar complex MUST be unbroken

– RX bar complex: 2 TTB + 1 C2B + 1 muscle up

– SCALED bar complex: 2 K2E + 1 pull up + 1 C2B

– BEGINNER bar complex: 2 K2C + 2 frog kip

Strength

Pausing Sumo Deadlift 

In a 10:00 Window

build to a heavy set of 3 reps

– 5~7 sets of 3 reps building to a top set of 3

Workout

"Left Hanging" 

42-30-18: 

Dumbbell Hang Snatches (22.5/15) 

Sit-ups 

Shuttle Run (7.5m)

Sit-ups 

‍

Extra work

Work Capacity 

2-3 Sets For Quality: 

45m Reverse Sled Drag (RPE 3) + 90m Farmers Carry 

30m Reverse Sled Drag (RPE 5) + 60m Farmers Carry 

15m Reverse Sled Drag (RPE 7) + 30m Farmers Carry 

‍

Rest 1 Minute Between All Sets 

Strength

Deadlift 

Build to a heavy Set of 10 

Workout

"Up For Grabs" 

AMRAP 12: 

5 Power Cleans (52/38) 

8 Barbell Reverse Lunges 

50 Double Unders

‍

Extra work

10 Sets: 

1:20 Bike or Row  [RPE 7-8]

‍

Rest 40 Seconds Between Sets

Workout

"Up For Grabs" 

AMRAP 12: 

5 Power Cleans (52/38) 

8 Barbell Reverse Lunges 

50 Double Unders

‍

Extra work

10 Sets: 

1:20 Bike or Row  [RPE 7-8]

‍

Rest 40 Seconds Between Sets

Strength

Pausing Sumo Deadlift 

In a 10:00 Window

build to a heavy set of 3 reps

– 5~7 sets of 3 reps building to a top set of 3

Workout

"Left Hanging" 

42-30-18: 

Dumbbell Hang Snatches (22.5/15) 

Sit-ups 

Shuttle Run (7.5m)

Sit-ups 

‍

Extra work

Work Capacity 

2-3 Sets For Quality: 

45m Reverse Sled Drag (RPE 3) + 90m Farmers Carry 

30m Reverse Sled Drag (RPE 5) + 60m Farmers Carry 

15m Reverse Sled Drag (RPE 7) + 30m Farmers Carry 

‍

Rest 1 Minute Between All Sets 

Strength

Pausing Bench Press 

5 to 7 sets building weight: 

3 Pausing Bench Press 

– 3 Second Pause inch from the chest on the ascend 

Workout

"Chipper Gone Bad"

AMRAP 18: 

100 Wallballs (9/6) 

80 Alternating Dumbbell Snatches (22.5/15)  

60 Box Jumps (24”/20”)

40 Dumbbell Push Press (22.5/15)'s

Max Calorie Row/Bike

Extra work

Bulletproof Shoulders 

3 Giant Sets:

8 Single Dumbbell Arnold Press (R) 

50' Dumbbell Overhead Carry (R) 

8 Single Dumbbell Arnold Press (L) 

50' Dumbbell Overhead Carry (L) 

‍

Rest 1 Minute Between Giant Sets

Workout #2

• WARM-UP 

• TECHNIQUE 

• WEIGHTLIFTING

• STRENGTH

Strength

Pausing Sumo Deadlift 

In a 10:00 Window

build to a heavy set of 3 reps

– 5~7 sets of 3 reps building to a top set of 3

Workout

"Left Hanging" 

42-30-18: 

Dumbbell Hang Snatches (22.5/15) 

Sit-ups 

Shuttle Run (7.5m)

Sit-ups 

‍

Extra work

Work Capacity 

2-3 Sets For Quality: 

45m Reverse Sled Drag (RPE 3) + 90m Farmers Carry 

30m Reverse Sled Drag (RPE 5) + 60m Farmers Carry 

15m Reverse Sled Drag (RPE 7) + 30m Farmers Carry 

‍

Rest 1 Minute Between All Sets 

WORKOUT

part 1:

AMRAP 9:

2-4-6-8… etc.

Box jumps (20/24’)

Handstand push-ups

– rest 3:00 and prep for the next part

– 5:00 to build to 60%~70% back squat

for load:

10 - 10 - 10 - 10 - 10

back squat 

– lift every 4:00

EXTRA WORK

2 sets:
3500/5000-meter Bike
800/1,000-meter Row
– Rest 2:00.

3 sets:
1000/1200-meter Bike
400/500-meter Row
– Rest 1:00.

– 30:00-37:00 total time.

– Maintain a consistent pace for all sets.

– Find a pace for all sets that you can maintain. The longer intervals will be a slower pace than the shorter intervals.

Strength

Deadlift

On the 3:00 x 3 Sets:

3 Deadlift

‍

* Same Weight Across

* RPE 7

Strength

Pausing Sumo Deadlift 

5 to 7 sets building weight: 

3 Pausing Sumo Deadlift 

– 3 Second Pause inch from the ground on the ascend 

Workout

"Daddy Goes Surfing" 

For Time: [18:00]

21-15-9: 

Deadlifts (100/70) 

400 Meter Run 

‍

Directly Into...

‍

3 Rounds: 

12 Burpees

400m Run 

Extra work

Posterior Pump

3 Supersets:

10 Barbell Hip Thrusts

10 Second Hold At Top

‍

Rest 2 Minutes Between Supersets

Strength

Sumo Deadlift 

Build to a Heavy Set of 10

Workout

"Time Lord"

AMRAP 30: 

50 Strict Pull-ups 

100 Push-ups  

150 Sit-ups 

– Every 2:00: 250m Row OR 500m Bike OR 200m Run

Extra work

Gun Show  

3 Super Sets: 

20 Dumbbell Chest Flyes  

20 Dumbbell Tricep Kick Backs

‍

Rest 1 minute between Super Sets

Workout

"Time Lord"

AMRAP 30: 

50 Strict Pull-ups 

100 Push-ups  

150 Sit-ups 

– Every 2:00: 250m Row OR 500m Bike OR 200m Run

Extra work

Gun Show  

3 Super Sets: 

20 Dumbbell Chest Flyes  

20 Dumbbell Tricep Kick Backs

‍

Rest 1 minute between Super Sets

Workout

"Jack-O-Lantern" 

3 Rounds For Time: [30:00]

1,000 Meter Run

50 Sit-ups 

6 shuttle Farmers Carry (22.5/15)'s

– one shuttle is 7.5m down and back

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Extra work

Midline

[PART A]

3 x 10 Behind the Head Weighted Sit-ups

[PART B]

3 x 1:00 Plank

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Rest 1 Minute Between All Sets

GENERAL WARM-UP

(10 MINUTES)

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PARTNER ROWLING WARM-UP | 10:00

AMRAP 8:
Partner A: rows to 100 m. For every meter partner A rows under or over 100 m, partner B must perform that many reps of a penalty movement.
Partner B: as soon as they finish performing the penalty reps, partner B gets on the rower to row 100 m, and partner A will then perform the penalty reps.

Penalties:
Round 1: air squats
Round 2: push-ups
Round 3: jumping jacks
Round 4: up-downs

SPECIFIC WARM-UP

(13 MINUTES)

DOUBLE-UNDER REVIEW | 8:00

Jump in place (no rope)

Single-unders

Single-under + high jumps

Single-under fast + single-under slow

Single-under + double-under

DOUBLE-UNDER PRACTICE | 3:00

3 rounds:
:30 double-under attempts/practice
:30 rest

MINI ROUND | 2:00

1 round:
:30 calorie row
:30 burpees
:30 double-unders

WORKOUT

The Ghost
6 rounds for reps:
1:00 calorie row
1:00 burpees
1:00 double-unders

– Rest 1:00 between rounds.

– Athletes work for 3:00 and then rest 1:00 in a Fight Gone Bad AMRAP style workout.
– Score is total reps completed at the end of the 6 rounds. Keep a running count from movement to movement, or add up all three during their rest period.