3 Rounds
10/10 Landmine Sit Ups
10 Dips – between boxes

3 Rounds
10 Bent Over Lateral Raises
10 DB Supinated Curls

GOALS + GUIDANCE: Complete the first couplet before moving to the second. Each round, feel free to add weight to the landmine sit ups or box dips (db between legs). Same for the bent over raises and bicep curls, add weight every round if you can.

With a Partner
13 Rounds
26 Calorie Row
8 Strict Pull Ups
21 Shoulder to Overhead

MCx: 95/65
MAx: 22 cals, banded pull ups 18 stoh 75/55
MVx: 18 cals, 12 ring rows, 15 stoh 55/35

Partner up, and dig in! Teams can divide reps however they’d like. We suggest you switch on the minute for the calorie row OR at half cals. For the strict pull ups, keep the reps fast and unbroken. Do sets of 2-4. Then for the shoulder to overhead, choose a weight you can do for at least 10 reps unbroken before switching with your partner. Target 40 minutes.

THE THIRTEEN
This workout is dedicated to the 13 soldiers who died on August 26, 2021, at the airport in Kabul, Afghanistan, while engaged in a dangerous, selfless mission to save the lives of others. They were assisting in the evacuation of US Citizens and friendly Afghan nationals. Thirteen soldiers died, 11 Marines, an Army Corpsman, and a Navy Corpsman.

The attack marked one of the deadliest days for American forces in the past decade of the 20-year war in Afghanistan — and took place just days ahead of the U.S.’s planned full withdrawal from the country that was overtaken on Aug. 15 by the Taliban.

The soldiers who sacrificed their lives were:
– Dylan Merola – 20
– Daegan William-Tyeler Page – 23
– Humberto Sanchez – 22
– Johanny Rosario – 25
– Nicole Gee – 23
– Hunter Lopez – 22
– Taylor Hoover – 31
– Ryan Knauss – 23
– David Lee Espinoza – 20
– Rylee McCollum – 20
– Jared Schmitz – 20
– Kareem Nikoui – 20
– Max Soviak – 22

400 Meter Run
100 Squats
400 Meter Run

MVx: 300m, 75 squats

GOALS + GUIDANCE: Simple, fast, and a leg burner! Run the first 400 at a moderate to fast pace (target 2 min or less). Shake out your legs for the first 25 reps, then find a steady and continuous pace for the remaining 75 reps. The first 50 meters of the last 400, your legs will feel like lead. Despite that feeling, PUSH your pace! Target 8 minutes (10 min cap).

AMRAP 30
15 Cal Bike
30 DB Lunges
150 Meter Farmer’s Carry

MCx: 50/35, 70/53
MAx: 12 cals, 35/20, 53/35
MVx: 9 cals, 20 db lunges 25/15, 100m 35/26

MCx: Spend 60 seconds on the bike, at a moderate-hard pace. Use 2 dumbbells for the lunges, holding them on both shoulders so you don’t fatigue your grip before the farmer’s carry. Use kettlebells for the farmer’s carry. You may have to take a quick break at the turn around point. The goal is to keep the same consistent pace for all thirty minutes. Target 7 rounds.

150 Double Unders
125 Sit Ups
100 Step Ups
75 Deadlifts
50 Burpees
25 KB Swings

MCx: 24″, 115/75, 70/53
MAx: 50 attempts, 20″, 95/65, 53/35

MVx: 150 singles, 100 sit ups, 75 steps 20″, 50 deads 75/55, 25 in+outs, 35/26

GOALS + GUIDANCE: Spend no more than three minutes on the jump rope. Purposefully break the 150 into three sets of fifty reps. Recover on the sit ups, by doing two sets of fifty reps, then a set of twenty five, with brief breaks between sets. Then, with NO weight, complete 100 step ups using a new corner of the box every set of 25 reps so you don’t lose count. Spend five minutes on the step ups. Choose a light weight for the deadlifts, completing twenty-five reps on the first set then breaking into 10-15 reps. Find a moderate pace on the burpees, facing a new direction every set of ten reps so you don’t lose count and stay motivated. Then complete the chipper with twenty five kb swings unbroken. Target 22-25 minutes.

AMRAP 9
3 Bar Muscle Ups
6 Wall Walks

MAx: 6 pull ups + 6 box dips, 4 ww or modified
MVx: 9 ring rows + 9 bench dips, 28 plank taps or db pull thru

GOALS + GUIDANCE: Complete the bar muscle ups in one consecutive set or 3 fast singles. If you’re scaling to pull ups, chest to bars or ring rows, you’ll also add a box dip! For the wall walks, focus on a steady pace taking no more than a breath at the bottom of every rep. Spend no more than :75 at the wall. Target 4 rounds.

7 Rounds
10 Cleans
200 Meter Run
Rest 2 Minute

MCx: 95/65, 135/95, 155/105, 185/135
MAx: 75/55, 95/65, 115/75, 135/95
MVx: 55/35, 65/45, 75/55, 95/65

GOALS + GUIDANCE: This is a weight ladder – the first 4 rounds you’ll increase your weight, and the last 3 you’ll decrease it. The first 2 rounds, choose weights that you can do unbroken, and the next 2 weights you may have to break the 10 reps into 4/3/3 or 6/4. As soon as you complete the cleans, SPRINT 200 meters knowing you have time to rest and change weights. Record your total time and any modifications to weights. Target 22 minutes.

30-20-10-20-30
Row For Calorie
Dumbbell Thrusters
Toes to Bar
Rest 1 Minute

MCx: 50/35
MAx: 25-15-10 cals, 35/20, knee or pike up
MVx: 20-15-10 cals, 25/15, v-up or leg lift

GOALS + GUIDANCE: Row at a moderate pace (1000/800 cals per hour) to complete the 30 calories in under 3 minutes, the 20 cals under 2 minutes and the 10 cals under one minute. Choose a moderately heavy weight for the thrusters, breaking them early into sets of 10-12 with quick breaks. Chip away at toes to bar in sets of 5-10. With a built in rest between rounds, push your pace without redlining. Record your total time, aiming for 30 minutes.

AMRAP 8
8/8 1-Arm KB Clean
8 Box Jump Overs, 20″

MCx: 53/35
MAx: 35/26, step overs
MVx: 26/18, step ups

GOALS + GUIDANCE: Today’s workout is only 8 minutes so PUSH your pace on both movements. Complete all 8 cleans on one side, then all 8 on the other. Then, for the box jump overs find a moderate-fast pace you can maintain from round to round. Target 5 rounds.