Weight
Push Jerk
On the 3:00 x 3 Sets:
2 Push Jerks
* Start First Working Set at 82% & Build To Heavy
Time
"All Work, No Play"
4 Rounds For Time:
200 Meter Run
12 Dumbbell Push Jerks (50's/35's)
12 Pull-ups
Time Cap: 10 Minutes
Time
"Wittman" [HERO]
7 Rounds For Time:
15 Kettlebell Swings (53/35)
15 Power Cleans (95/65)
15 Box Jumps (24"/20")
Time Cap: 30 Minutes
Reps
Post Workout Handstand Push-Up Progression
3 Sets
12 Dumbbell Z-Press
*Week 3: Day 2
Weight
Front Squat
On the 3:00 x 3 Sets:
2 Front Squats
* Start First Working Set at 82% & Build To Heavy
Rounds/Reps
"Swiftie"
AMRAP 8:
9-12-15-18...
Row Calories
Thrusters (95/65)
* Add 3 Reps Each Round
Time
"Chalk It Up"
5 Rounds For Time:
15 Power Snatches (75/55)
12/10 Calorie Echo Bike
3 Rope Climbs
12/10 Calorie Echo Bike
Time Cap: 25 Minutes
*See Notes for RX+ version.
Reps
Post Workout Handstand Push-Up Progression
3 Sets at 80% of Max Reps
Each set of handstand push-ups will be 80% of the max set that was completed on 11/27/23. For example, see below:
11/27/23
Max Set: 10 Reps
Today
3 Sets x 8 Reps
*Week 3: Day 1
Time
“Chop Wood, Carry Water”
For Time:
1,000m Row
100m Farmers Carry
750m Row
200m Farmers Carry
500m Row
300m Farmers Carry
Dumbbells: (50's/35's)
Time Cap: 40 minutes
Calories
"Woodworking"
AMRAP 21:
[TEAMS OF 3]
15/12 Calorie Row
9 Toes to Bar
6 Burpee Box Jumps (24"/20")
* Waterfall Style
* Next Partner Goes When Rower Opens Up
* Score Total Calories On Rower
Weight
Deadlift
On the 3:00 x 3 Sets:
3 Deadlifts
*Start First Working Set at 80% & Build To Heavy
Time
"DT" [HERO]
5 Rounds For Time:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Barbell: (155/105)
Time Cap: 10 Minutes
REPEAT FROM 12/12/22
Time
"Mojo Dojo Casa House"
5 Rounds For Time:
20 Push-ups
30 Sit-ups
400 Meter Run
5-4-3-2-1 Rope Climbs
Time Cap: 30 Minutes
Weight
Push Jerk
On The 3:00 x 3 Sets:
3 Push Jerks
* Start First Working Set at 80% & Build To Heavy
Rounds/Reps
"Double-up"
AMRAP 10:
60 Double Unders
10-20-30... Wallballs (20/14)
Reps
"Four Seasons"
AMRAP 4:
400 Meter Run
27/21 Calorie Bike Row
Max Power Snatches (75/55)
Rest 4 Minutes
AMRAP 4:
400 Meter Run
21/15 Calorie Row
Max Power Snatches (95/65)
Rest 4 Minutes
AMRAP 4:
400 Meter Run
15/12 Calorie Row
Max Power Snatches (115/85)
*See Notes for RX+ version.
Weight
Front Squat
On the 3:00 x 3 Sets:
3 Front Squats
* Start First Working Set at 80% & Build To HeavyRounds/Reps
"Microwave"
AMRAP 8:
7 Thrusters (75/55)
7 Pull-ups
7 Burpees
Weight
Deadlift
On the 3:00 x 3 Sets:
5 Deadlifts
*Start First Working Set at 78% & Build To Heavy
Rounds/Reps
"Scotty" [HERO]
AMRAP 11:
5 Deadlifts (315/225)
18 Wallballs (20/14)
17 Burpees Over Bar
Calories
"Cake Mix"
AMRAP 30:
[TEAMS OF 2]
Partner 1: 400 Meter Run + 12 Toes to Bar
Partner 2: Max Calorie Bike
*Switch After Completion of Run + Toes to Bar
Weight
Push Jerk
On the 3:00 x 3 Sets:
5 Push Jerks
*Start First Working Set at 78% & Build To Heavy
Rounds/Reps
"Brass Monkey"
AMRAP 10:
9 Push Jerks (115/85)
30 Double Unders
9 Pull-ups
30 Double Unders
Rounds/Reps
"The Chief"
5 Rounds x AMRAP 3:
3 Power Cleans (135/95)
6 Push-ups
9 Air Squats
Rest 1:00
Benchmark Workout
See Notes for RX+ version.
Time
Post Workout Handstand Push-Up Progression
3 Sets:
Max Handstand Hold
- Rest 2-3 Minutes -
*Chose a handstand hold variation that will allow athletes :30+ seconds inverted.
*Week 1: Day 2
Weight
Front Squat
On the 3:00 x 3 Sets:
5 Front Squats
*Start First Working Set at 78% & Build To Heavy
Time
"Flash Flood"
2 Rounds:
400 Meter Run
21 Thrusters (95/65)
Time Cap: 10 Minutes
REPEAT FROM 8/29/18
Reps
"Problematic"
For Total Reps:
3:00 on / 3:00 off
1. Calorie Row
2. Burpee Box Jumps (24"/20")
3. Shuttle Runs
4. Rope Climbs
5. Calorie Bike
See Notes for RX+ version.
Reps
Post Workout Handstand Push-Up Progression
1 Set:
Max Reps (Test)
*If athletes do not have a strict handstand push-up, then scale down to the first variation where athletes can comfortably achieve 10+ repetitions. The goal should be to progress toward a variation that is closer or at the RX version and get 10+ reps.
*Week 1: Day 1
Reps
"Every Minute Matters"
5 Rounds For Reps:
Minute 1: Calorie Row
Minute 2: Box Step-Ups (24"/20")
Minute 3: Burpees
Minute 4: 25' KB Farmers Carry (53/35)
Minute 5: Rest
*Every 25' = 1 rep on farmer’s carry
Time
"Team Emily"
10 Rounds For Time:
[TEAMS OF 2]
30 Double Unders
15 Pull-ups
30 Air Squats
100 Meter Sprint
*Switch After Full Rounds (5 Each)
Time Cap: 35 Minutes
Weight
Clean
On the 2:00 x 5 Sets:
2 Power Cleans
* Same Weight Across
Rounds/Reps
"Open Workout 13.4"
AMRAP 7:
3 Clean & Jerks
3 Toes to Bar
6 Clean & Jerks
6 Toes to Bar
9 Clean & Jerks
9 Toes to Bar
...
Add 3 Reps Every Round
Barbell: (135/95)