In a Team of 3
10k Row
*rotate every 250m, do 10 sit ups

GOALS + GUIDANCE: Go ALL OUT when it’s your turn. There’s plenty of time to rest. If you’re a WICKED strong rower aim for 1:30-1:40 split. If rowing isn’t your jam, aim for a 1:45-1:55 split.

AMRAP 25
P1: Run 200 Meters
P2: AMRAP
5 Deadlifts
13 Push Ups
9 Box Jumps

MCx: 275/185, 24/20
MAx: 185/135, chest to abmat push ups, step ups 24″
MVx: 135/95, knee push ups, step up 20″

GOALS + GUIDANCE: A twist on a Hero workout! Partner 1 will run 200 meters as […]

5 Rounds
15/12 Cal Bike
100m Suitcase Carry
:60 Plank

MCx: 70/53
MAx: 12/9 cal, 53/35
MVx: 9/6 cal, 35/26

GOALS + GUIDANCE: Get ready for a sneaky ab workout! Bike 15/12 cals in :50-:60. Start the suitcase carry with a heavy kettlebell in one hand and switch hands on the return. On the […]

AMRAP 15
Up Ladder by 3
3 DB Hang Clean + Jerks
3 Burpees Over the DB
50′ Walking Lunge

MCx: 50/35
MAx: step over, 35/20
MVx: in+out, 25/15, 20 squats

GOALS + GUIDANCE: From the hang position, do 3 clean and jerks TOTAL with whichever arm(s) you’d like. Drop down next […]

500 Meter Row
400 Single Unders
300 Squats
2 Mile Bike
100 Leg Lifts

MVx: 400m, 300 singles, 200 squats, 1 mile bike, 75 leg lifts

GOALS + GUIDANCE: Steady pace wins the race! The row will take around 2 minutes, do not sprint. The single unders will take around 3 minutes to complete […]