5 Rounds
500/400 Meter Row
15 Wall Balls
150 Meter Farmer’s Carry
MCx: 20/14, 53/35
MAx: 14/10, 35/26
MVx: 375/300, 10 wb at 10/6, 100m 26/18
GOALS + GUIDANCE: Row the 500/400 meters in 2:00 or less, adjust your meters to meet the time domain. Choose a medball weight that you can move […]
GOALS + GUIDANCE: Build to 80-85% of your 1 rep and hold across for all five sets.)
AMRAP 10
5 Hang Power Cleans
10 Box Jumps
15 Sit Ups
MCx: 135/95, 24/20
MAx: 115/75, step 24″
MVx: 75/55, step […]
AMRAP 20
2 Bar Muscle Ups
8 Hand Release Push Ups
12 KB Swings
MCx: 70/53
MAx: 2 strict pull ups + 2 ring or box dips, knee hr push ups, 53/35
MVx: 4 ring rows + 4 bench dips, knee push ups, 35/26
GOALS + GUIDANCE: Hero Workout! For the bar […]
GOALS + GUIDANCE: The sumo deadlift puts the most demand on your glutes and can either feel easier or harder than the traditional deadlift. Hold 85% across.
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5 Rounds
1 Minute Max Calorie Bike
250/200 Meter Row
Rest 1 […]
02.02-02.08.2026