6 Rounds
200m Run
12 Box Jump Over, 20″
MAx: step up and over
MVx: 150m, step up
GOALS + GUIDANCE: The run will take :60 or less and the box jump overs :45-:60. Target 12 minutes (15 […]
5 Rounds
15 Wall Balls
10 Lateral Burpees Over Bar
5 Hang Power Cleans
Rest 2:00
5 Rounds
15 Hang Power Cleans
10 Burpees
5 Wall Balls
MCx: 20/14, 135/95, 95/65
MAx: 14/10, 115/75, 75/55
MVx: 10/6, in+outs, 75/55, 55/35
GOALS + GUIDANCE: Complete all five rounds of the first triplet before resting two minutes and moving to the next. Go unbroken on the wall balls, stead […]
4 x AMRAP 3
17 KB Step up Overs
17 KB Sumo Deadlift High Pulls
17 Plank KB Drag Thru
Rest 1 Minute
MCx: 53/35
MAx: 35/26
MVx: 26/18
GOALS + GUIDANCE: With 1 kettlebell, complete the three movements as many times as possible in the three minute window. You’ll then rest one minute, and start the next round where you left […]
5 Rounds
500/400m Row
15 Strict Ring Dips
Rest 1 Minute
MAx: 400/350m, banded for 10 reps
MVx: 375/300m, 10 box dips
GOALS + GUIDANCE: The 500/400m row will take just under 2 minutes to complete. Then, chip away at ring dips in sets of 6,5,4 or 10 and 5. Rest 1 minute between rounds so you can push your pace […]
03.16-03.22.2026
Back Rack Lunges
5 x 3, Across
Rest 2:00
RPE 8/10 or 70-80%