Barbell Curls 3×12

Seated DB Tricep Extension 3×15

Single-Arm DB Bent Over Rows 3×15/side

Dips 3×12

GOALS + GUIDANCE: This accessory session is focused on building arm and upper-back strength. Choose weights that challenge you in the final few reps of each set while maintaining good form. Move with control on every rep — no swinging on curls and keep a full range of motion on rows and dips

50 Cal Row

50 Thrusters

MCx: 45/35 barbell

MAx: 40 cals, 35/25

MVx: 30 cals, 30 thrusters 25/15

GOALS + GUIDANCE: Push hard on the row but pace yourself enough to go straight into the thrusters with minimal rest. Choose a thruster weight that lets you work in big sets, 15-20 reps. Target 5-7 minutes (10 min cap).

3 x 15, building

GOALS + GUIDANCE: Focus on control and full range of motion, pausing briefly at the top of each rep to squeeze the glutes. Start with a moderate weight and build each set (no bouncing or arching your lower back). The goal is to feel a strong glute contraction and keep the reps smooth and unbroken.

15-12-9-6-3 Calorie Bike
50-40-30-20-10
Double Unders
Sit Ups

MAx: 12-9-6-6-3 cals, 15-12-9-6-3 attempts

MVx: 9-6-6-3-3 cals, 75-60-45-30-15 singles, 25-20-15-10-5 sit ups

GOALS + GUIDANCE: Start every round with a FAST bike! Complete the first two rounds of calories in :60 or less, the middle round in :45 or less and the last two rounds in :30 or less. After the bike, your legs will feel HEAVY! Give them a good shake out before you start the double unders. Then, move as quickly as possible through the double unders and sit ups. Position your abmat close to your rope to minimize transition time. Target 10 minutes (12 min cap)

7 x on the 3 Minute

15/12 Cal

12 Push Ups

9 Power Cleans

MCx: 155/105

MAx: 12/9 cals, abmat push ups, 115/75

MVx: 9/6 cals, knee push ups, 75/55

GOALS + GUIDANCE: Each 3 minute window should be treated as a sprint effort with consistent round times. Push the pace on the calories but finish with enough energy to go straight into the push ups (recover-ish here). Choose a power clean weight that allows for quick singles or small sets while keeping good form. Aim to finish each round with :45-:60 rest before the next interval begins.

EMOM 36

1 – 6 Strict Pull Ups

2 – 12 DB Snatch

3 – :48 Plank

4 – 12 Calorie Bike

5 – 12 DB Goblet Squats

6 – Rest

MCx: 50/35

MAx: banded, 35/20, 9 cals

MVx: 12 ring rows, 25/15, 6 cals

GOALS + GUIDANCE: Choose a DB weight that allows you to complete the snatches and goblet squats unbroken while maintaining good form. Chip away at the pull ups over the minute. The plank should be held for the full :48 each round. Keep the bike calories consistent across all rounds, ideally finishing with about 10 seconds to spare. Record any modifications.

In teams of 2

4 Rounds

:60 Hang Power Cleans

:60 Run

:60 Toes to Bar

:60 Burpees

:60 Jerks

:60 Rest

MCx: 135/95, 200m (20 reps)

MAx: 115/75, 150m (15 reps) , knee or pike up

MVx: 75/55, 100m (10 reps), leg lifts, in+outs

GOALS + GUIDANCE: Partners will alternate working and resting within each minute, pushing hard during their work interval. The goal is to get as many reps as possible across all rounds. Choose a moderate weight for the barbell that allows for quick cycling on the cleans and jerks. The runs should be at a fast but sustainable pace. Toes to bar and burpees should be smooth and unbroken when possible. Record total reps.

AMRAP 15

15/12 Calorie Row

5 Wall Walks

MAx: 12/9 cals, 3 ww or modified

MVx: 9/6 cals, 20 db plank pull thrus

GOALS + GUIDANCE: Find a steady, repeatable pace for the row that allows you to transition quickly to the wall walks without long breaks. Stay smooth and efficient on the wall walks — focus on controlled movement rather than rushing. Aim for 5+ rounds.

8 x :10on/:20off

GOALS + GUIDANCE: SPRINT! Put 100% effort into each 10 second interval and be consistent with your rpms from round to round.

3 Rounds

10 Hanging Knee Raises

10 Barbell Curls

GOALS + GUIDANCE: The cash out is for quality not speed. Move slowly and deliberately on the knee raises to minimize swinging/kipping. And for both movements, try to add weight each round

5 x AMRAP 3

3 Power Cleans

6 Push Ups

9 Squats

Rest 1 Minute

MCx: 135/95

MAx: abmat push up, 115/75

MVx: knee abmat push ups, 75/55

GOALS + GUIDANCE: Choose a weight for the cleans that you can do for 3 reps unbroken, every round. As soon as you drop the bar, hit the floor for 6 push ups, and pop into the bottom of your squat (like a burpee) to begin the first rep of the 9 squats. The faster the transitions the more time you’ll have for full rounds. Yes, only FULL ROUNDS count today. Target 3+ rounds per AMRAP 3.

800-600-400 Meter Run

150-125-100 Double Unders

100-75-50 Sit Ups

MAx: 600-400-200m, 50-30-20 attempts

MVx: 400-300-200m, 200-150-100 singles, 75-50-25 sit ups

GOALS + GUIDANCE: Push the pace on the runs to keep the intensity high but save enough to stay consistent on the double unders. Break up the double unders early if needed to keep moving without long pauses. Keep a smooth steady pace on the sit ups. Target 20 minutes.