AMRAP 8

Up Ladder by 2 Reps

2 Box Jumps

2 Strict Pull Ups

12 DB Sit Ups

*sit ups remain the same

MCx: 24″, 50/35

MAx: 20″, banded, 35/20

MVx: step ups 24/20, barbell curls, 25/15

GOALS + GUIDANCE: This workout builds volume quickly, so pace yourself early. Find a smooth, steady pace on the box jumps, and pull-ups, breaking them into manageable sets as the reps climb. Keep the 12 DB sit-ups unbroken each round. Target the round of 10.

4 Rounds

24/20 Cal Bike

200 Meter Farmer’s Carry

:60 Plank

MCx: 53/35

MAx: 20/16 cals, 35/26

MVx; 16/12 cals, 150m 26/18, :45 plank

GOALS + GUIDANCE: Find a steady pace and hold on (literally)! Push for a strong but repeatable effort on the bike, then go unbroken on the farmer’s carry and plank, if possible. Target 20 minutes.

AMRAP 9

3 Thrusters

3 Bar Muscle Ups

MCx: 135/95

MAx: 115/75, 6 kipping pull ups or 3 strict (band)

MVx: 75/55, 9 ring rows

GOALS + GUIDANCE: Choose a thruster weight you can go unbroken on every round. Keep transitions quick and aim for smooth, efficient bar muscle-ups — break them into singles if needed. Target 7-9 rounds.

On the Minute until Failure
1-2-3-4-5-6-…
Burpees
30 Double Unders

MAx: 10 attempts

MVx: in+outs, singles

GOALS + GUIDANCE: Minute 1 do 1 burpee right into 30 double unders, using the remaining time to rest. Minute 2, do 2 burpees plus the dubs, and again rest. Every minute, add 1 burpee and keep the dubs the same. Go until failure, aiming for the round of 10 burpees plus the double unders.

GOALS + GUIDANCE: To warm up for today’s complex coaches will pair you up to row 2000 meters, switching every 250 meters. Keep transitions fast, and target 8 minutes.

10 x on the :90

Hang Power Clean + Hang Squat Clean

*build

GOALS + GUIDANCE: Today is about mechanics/technique, if they’re spot on – add weight! If one movement needs work, stay at the same weight and practice! You’ll have 15 minutes to build to a heavy complex. Record your heaviest weight

3 Rounds
200 Meter Suitcase Carry
20 Box Jumps, 20″
20 Squats
20 Plank Side Bends
2:00 Plank
20/17 Cal Bike

MCx: 53/35

MAx: 35/26, step up 24″, 18/15 cals

MVx: 150m 26/18, 15 reps, step ups 20″, 15/12 cals

GOALS + GUIDANCE: Carry the kettlebell 100 meters in one hand then switch on the way back. Find a steady pace on the box jumps and squats that keeps you moving without redlining. The side bends are 10 per side, and for the two minute plank hold you can be on your hands or forearms. Complete each round with a calorie bike that takes around two minutes. Target 27-30 minutes.

AMRAP 22
200 Meter Run
22 Deadlifts
22 Pull Ups
22 Burpees
22 Russian KB Swings
22 Walking Lunges

MCx: 185/135, 70/53

MAx: 155/105, 11 pull ups (band), 53/35

MVx: 14 reps, 115/75, ring rows, in+outs, 35/26

GOALS + GUIDANCE: When you see AMRAP, take the opportunity to work on something new, challenge yourself with heavier weights, or choose a higher skill level. In general the 200 will take around :60, and choose a weight for the deadlifts that you can do for 11 reps before taking a break. The deadlifts will take around :60-:90 to complete. If you’re proficient at pull ups try for bigger sets, or if you’re working on connecting them do sets of 3-5. Move through the burpees at a steady pace with no pauses (:90-2:00.) The eye-height (Russian) kb swings can be done in two sets (:60-:75), and the walking lunges (left+right=1) are unweighted and can be done in :45-:60. Target 2+ rounds.

Lateral DB Goblet Lunges

3 x 8/8, build

GOALS + GUIDANCE: Hold a dumbbell at chest height and take controlled steps to the side, keeping your chest tall and knee tracking over your toes. Do 8 reps on one side before moving to the opposite side. Choose a weight that challenges your legs and glutes by the last few reps but still allows for good depth and control.

Row, Bike, Run or Ski for Meters

10 x :30 on/:60 off

GOALS + GUIDANCE: Each work interval should be a true sprint effort. Maintain a consistent effort across all 10 rounds. Use the full rest period to recover so you can attack each interval at the same intensity. Record total meters.

3 Rounds

8/8 1/2 Kneeling DB Wood Choppers

12 Leg Lift with Hip Raise

16 DB Sit Ups

Rest 1 Minute

GOALS + GUIDANCE: This core-focused workout is all about controlled, quality movement. For the woodchoppers focus on rotating through the torso rather than just swinging your arms. Do the leg lift with a hip raise at the top. Use a weight for the sit-ups that allows you to stay unbroken. Rest for one minute between rounds to recover.

5 Rounds

20 DB Step Ups, 20″

10 DB Deadbugs

5 Wall Walks

MCx: 50/35

MAx: 35/20, 3 modified ww

MVx: 25/15, 20 plank pull thru

GOALS + GUIDANCE: Complete twenty dumbbell step ups (total) holding the db however you’d like. Use the same dumbbell for the deadbugs, alternating legs for ten reps per side. Then spend no more than 1 minute on the wall walks, taking small pauses between reps. Target 12-15 minutes.