Category: Workouts

Tests

1. Run 200m TT (Time Trial)
2. Run 10km TT (Time Trial)

Training

1. 8x200m Run; Rest 1:00 between efforts
2. 4x1000m Row; Rest 2:00 between efforts
3. 6x500m Row; Rest 1:00 between efforts
4. 3×2 Mile Run; Rest 3:00 between efforts
5. 3x2k Row; Rest 2:00 between efforts
6. 30:00 Row at 80% effort

Test

“Rankel”

20 Min AMRAP

6 Deadlifts (225/155; 185/125; 155/105; 115/80; 85/55)

7 Burpee Pull-ups; 7 Burpees+7 Ring Rows; 4 Burpees+4 Ring Rows

10 Kettlebell Swings (70/53; 53/35; 44/26; 35/18; 26/15)

Run 200m

Training #1

10 Min. AMRAP

5 Push Jerks (155/105; 135/95; 105/70; 80/55; 55/40)

10 Front Squats (155/105; 135/95; 105/70; 80/55; 55/40)

5 Bar Muscle-ups; 2 Bar Muscle-ups; 5 Jumping Bar Muscle-ups; 5 Bar Kips+5 Ring Rows (choose a challenging angle of ring row based on ability)

Training #2

8 Min. AMRAP

4 Clusters (185/125; 155/105; 125/85; 95/65; 65/45)

12 Toes-to-bars; 6 Toes-to-bars; 12 Knee Raises; 6 Knee Raises

Training #3

15 Min. AMRAP

5 Squat Snatches (155/105; 135/95; 105/70; 80/55; 55/40)

5 Strict Handstand Push-ups; 2 Strict Handstand Push-ups; 5 Strict Handstand Push-ups w/ feet on box; 5 Strict Handstand Push-ups from Downward Dog; 5 Strict Presses @ 20% Bodyweight

5 Overhead Squats (155/105; 135/95; 105/70; 80/55; 55/40)

5 Ring Muscle-ups; 2 Ring Muscle-ups; 5 Jumping Ring Muscle-ups; 5 Ring Kips+5 Ring Rows (choose challenging ring row angle based on ability)

Test

“Coe”

10 Rounds

10 Thrusters (95/65; 80/55; 65/45; 50/35; 35/25)

10 Ring Push-ups; 5 Ring Push-ups; 10 Elevated Ring Push-ups (choose ring height that fits ability)

Training #1

24 Min. AMRAP

16 Chest-to-bar Pull-ups; 8 Chest-to-bar Pull-ups; 16 Bar Kips+16 Ring Rows; 8 Bar Kips+8 Ring Rows (choose ring row angle that fits ability)

16 Overhead Squats (115/80; 95/65; 75/50; 55/40; 35/25)

48 Double Unders; 24 Double Unders; 48 Single Unders; 24 Single Unders

Run 400m; Run 200m

Training #2

30 Min. AMRAP

30 Walking Lunges; 15 Walking Lunges

10 Handstand Push-ups; 5 Handstand Push-ups; 10 Sec. Handstand Hold+10 Push Presses @ 45% Bodyweight; 10 Push Presses @ 35% Bodyweight; 10 Push Presses @ 25% Bodyweight

30 Step-ups (24/20; 20/16; 16/12; 12/8)

10 Toes-to-bars; 5 Toes-to-bars; 10 Knee Raises; 5 Knee Raises

Training #3

40 Min. AMRAP

40 Deadlifts (135/95; 115/80; 95/65; 70/50; 45/35)

40 Pull-ups; 20 Pull-ups; 40 Bar Kips+40 Ring Rows; 20 Bar Kips+20 Ring Rows (choose ring row angle that fits ability)

20 Power Cleans (135/95; 115/80; 95/65; 70/50; 45/35)

20 Bar Muscle-ups; 10 Bar Muscle-ups; 20 Jumping Bar Muscle-ups; 20 Bar Kips+20 Ring Rows (choose a challenging ring row angle)

Tests

1. 5 RM Deadlift
2. 1 RM Clean and Jerk

Training

1. 3×10 Bench Press; Start @ 60% 1 RM
2. 6×4 Strict Press; Start @ 72.5% 1 RM
3. 4×8 Back Squat; Start @ 65% 1 RM
4. 10×1 Power Clean and Push Jerk; Start @ 75% 1 RM
5. 7×1 Snatch; Start @ 80% 1 RM
6. 5×3 Hang Power Snatch; Start @ 70% 1 RM

Test

“Annie”

50-40-30-20-10

Doubles Unders; 1/2 Double Unders (25-20-15-10-5); Single Unders; 1/2 Single Unders

AbMat Sit-ups; 1/2 AbMat Sit-ups (25-20-15-10-5)

Training #1

8 Rounds

8 Handstand Push-ups; 4 Handstand Push-ups; 10 Sec. Handstand Hold+8 Push Presses @ 45% Bodyweight; 8 Push Presses @ 35% Bodyweight; 8 Push Presses @ 25% Bodyweight

8 Chest-to-bar Pull-ups; 4 Chest-to-bar Pull-ups; 8 Bar Kips+8 Ring Rows (Change angle of ring row based on ability)

8 Box Jumps (30/24; 24/20; 20/16; 16/12; 12/8)

Training #2

15 Ring Muscle-ups; 7 Ring Muscle-ups; 7 Jumping Ring Muscle-ups; 15 Ring Kips+15 Ring Rows (Change angle of ring row based on ability)

60 Pistols; 60 Pistols Standing on Box; 60 Pistols Sitting on Box; 60 Pistols Sitting on Box and Pulling w/ Upright (Change amount of pull from upright based on ability)

Training #3

3 Rounds

20 Push-ups; 10 Push-ups; 20 Elevated Push-ups (Change elevation based on ability)

20 Toes-to-bars; 10 Toes-to-bars; 20 Knee Raises; 10 Knee Raises

20 Pull-ups; 10 Pull-ups; 20 Bar Kips+20 Ring Rows (Change angle of ring row based on ability)

Test

“Karen”

150 Wallballs (20/14; 14/10; 10/6; 6/4)

Training #1

70 Power Snatches (75/50; 65/45; 55/40; 45/35; 35/25)

50 Burpees; 35 Burpees; 20 Burpees

30 Ring Dips; 15 Ring Dips; 30 Box Dips; 15 Box Dips

Training #2

10 Min. AMRAP

10 Kettlebell Swings (53/35; 44/26; 35/18; 26/15; 18/12)

10 Pull-ups; 5 Pull-ups; 10 Bar Kips+10 Ring Rows; 5 Bar Kips+5 Ring Rows (choose ring row angle that fits ability)

Training #3

4 Rounds

12 Thrusters (95/65; 80/55; 65/45; 50/35; 35/25)

12 Sumo Deadlift High Pulls (95/65; 80/55; 65/45; 50/35; 35/25)

12 Push-ups; 6 Push-ups; 12 Elevated Push-ups (Choose elevation level that fits ability)

12 Box Jumps (24/20; 20/16; 16/12; 12/8; 8/6)