In Teams of 2…
For time:
100 air squats
40 shoulder to overhead
100 air squats
60 pull-ups
100 air squats
80 push-ups
100 air squats
100 calorie row
L1: 45/35
L2: 95/65
L3: 135/95
1-2 sets to warm up, then 4 challenging sets.
Accessory: 3 x 10 Bulgarian split squat per leg
18 minute AMRAP:
20 box jumps
15/12 calorie echo bike
12 DB hang clean + press (6R/6L)
10 burpees over DB
L1: 25/15+
L2: 50/35+
L3: 60/45+
3 seconds down
3 second hold
Explosive up
Warm-up is 1-2 sets, then complete working sets.
Accessory: 3 x 10/side single leg deadlift
5 minute AMRAP:
Buy-in: 500m row or ski
Then max rounds of: 10 toes to bar, 12 hang power snatch
Rest 90 seconds
5 minute AMRAP:
Buy-in: 500m row or ski
Then max rounds of: 10 toes to bar, 8 hang power snatch
Rest 90 seconds
5 minute AMRAP:
Buy-in: 500m row or ski
Then max rounds of: 10 toes to bar, 4 hang power snatch
L1: 45/35
L2: 75/55; 95/65; 115/85
L3: 95/65; 105/75; 135/95
Max Effort 1-Mile Run
For time:
Buy in: 50/40 calorie ski or 50/40 calorie echo bike
21-18-15-9
Bench press
Dumbbell sit-ups or GHD sit-ups
Cash out: 50/40 calorie echo bike or 50/40 calorie ski
L1: 45/35
L2: 135/65
L3: 155/85
3 rounds – (18 minute cap)
100m farmer carry
200m sled pull
2-3 minutes rest after each round
L1: B/P (25/20); 2/1 x 45 plate
L2: G/Y (50/35+); 3/2 x 45 plates
L3: R/G (75/50+); 4/3 x 45 plates
*Note: equipment sharing is required for this strength component, have athletes pair up or work in teams to go one after the other, or put them in heats. It doesn’t matter if athletes start with farmer carry or sled pull. Approximately 2-3 minutes rest after each round is ideal.
10 RFT: (20 minute cap)
100m run
6 deadlifts
8 pull-ups
L1: 95/65; 8 rounds
L2: 205/135
L3: 225/155; chest-to-bar
Warm-up 1-2 sets, then complete 4 challenging sets
Accessory: 3 x 15 weighted good mornings
For Time:
30 Clean and Jerks, 135# / 95#
Rest 5 minutes
For Time:
150 Wall-Ball Shots, 20# / 14#
In teams of 2…
Each partner completes a full round, then switch.
15 minute AMRAP:
100m run
8 thrusters
12 KB swings
Rest 3 minutes
15 minute AMRAP:
150m ski or row
10 medball cleans (20/14#)
10 push-ups
L1: 45/35; B/P
L2: 75/55; R/G Russian style
L3: 95/65; R/G American stylr
Heaviest Possible One Way
5 rounds for time:
12 Toes to bar
40 Double unders
15-12-9-6-3 Deadlifts
L1: 95/65
L2: 225/155
L3: 245/175
Warm-up 1-2 sets, then complete 4 challenging sets of 5-8 reps
For time:
50*40*30*20*10
Calorie row
*Following each round =
10 hang power snatches
25 air squats
L1: 45/35
L2: 75/55
L3: 95/65
28 minute AMRAP:
7/5 ring muscle-ups
10 calorie ski or echo bike
20 single arm DB hang clean + press
30 burpees
40 sit-ups
800m run
L1: 25/15
L2: 35/25
L3: 50/35