4 Rounds
400 Meter Run
20 DB Suitcase Lunges
500/400 Meter Row
100 Meter Farmer Carry

MCx: 50/35, 70/53
MAx: 35/20, 53/35
MVx: 300m, 25/15, 375/300m, 35/26

GOALS + GUIDANCE: Run slightly slower than your 1 mile PR pace (slightly harder than conversation pace). For the alternating lunges, choose moderate dumbbells, held by your sides, and focus on an upright torso. The row should feel like the run – a strong pace that won’t lead to burnout. Finish each round with a challenging 100 meter farmer carry using heavy kettlebells. Target 20-24 minutes.

AMRAP 15
10 Barbell Bent Over Rows
10/10 Hammer Curls
10 Lateral Raise
10 Front Raise

*for QUALITY!

GOALS + GUIDANCE: This workout is all about quality over speed. We are targeting upper body strength, which means PUSH your weights while maintaining excellent form. Keep your abs engaged and avoid swinging/momentum on all movements. Rest as needed between movements to preserve quality.

6 Rounds
25 Unbroken Wall Balls
Rest :30

MCx: 20/14
MAx: 20 reps, 14/10
MVx: 15 reps, 10/6

GOALS + GUIDANCE: UNBROKEN… each set should be completed without dropping the ball. Choose a weight that challenges you but still allows for consistent sets (hitting the same target every rep) with good form. Focus on breathing, a strong hip drive, and staying efficient (let that ball rest on your body)! The short rest will add up, so do not rush your first set, find your rhythm and hold on. Target 10 minutes (12 cap).

AMRAP 40
800 Meter Run
20 DB Snatch
20 Cal Row
20 Cal Bike
20 Burpees

MCx: 50/35
MAx: 600m, 35/20, 15 cals
MVx: 400m, 15 reps, 12 cals, in+outs

GOALS + GUIDANCE: The key to today’s workout is smart pacing from the start! Run at a conversation pace then settle into a rhythm on the remaining movements. Choose a moderate dumbbell weight that allows for unbroken sets of snatches. Push but don’t redline on the row and bike (think about doing the same pace as the run). Finish each round with steady burpees. Target for 2–3 rounds depending on your pace.

3 Rounds
20 Cleans
15 Jerks
10 Chest to Bars

MCx: 135/95
MAx: 115/75, pull ups
MVx: 75/55, 15 cleans, 10 jerks, 15 ring rows

GOALS + GUIDANCE: The barbell work should be done at a moderate to heavy weight. Manage reps in quick sets (10/10 or 8/7/5 on cleans, and 8/7 or 6/5/4 on jerks). For the chest to bars, break sets into 6/4 or 4/3/3 to avoid burnout on the first two rounds. Target 10–14 minutes

5 Rounds
15 Eye-Height KB Swings
10 Box Jumps
Rest 1 Minute

MCx: 70/53, 24″
MAx: 53/35, 20″
MVx: 35/26, 24/20 step ups

GOALS + GUIDANCE: The goal is to move fast and unbroken through the swings and maintain a steady on the box jumps. Use a kettlebell weight that allows for all 15 swings unbroken every round. On the step down of the box jumps, as soon as your second foot touches the floor start jumping back up again. Use the rest to reset your breathing and aim to keep round times consistent. Push hard each round knowing recovery is built in. Target 10 minutes.

With a Partner
5 Rounds:
500/400 Meter Row
400 Meter Run

MAx: 375/300m row, 300m run

GOALS + GUIDANCE: These intervals are all out as there is a rest built in! One partner will complete the 500/400 meter row (2 minutes or less) AND the 400 meter run (2 minutes), before partner two starts their round. Both partners will complete 5 rounds. Your score is total time. Target sub 40 minutes.

AMRAP 7
45 Double Unders
15 DB Floor Press
10 Toes to Bar

MCx: 50/35
MAx: 15 attempts, 35/20, knee or pike up
MVx: 60 singles, 25/15, 15 v-up or leg lift

GOALS + GUIDANCE: You only have 7 minutes, so move quickly!! The double unders should be smooth and unbroken if possible (:45). Choose a dumbbell weight for the floor press that challenges you but allows for 1–2 quick sets. Toes-to-bar should be unbroken early, if you need to break, do sets of 6/4 or 4/3/3. Target 3-4 rounds.

4 Rounds for Quality
5 Chin Ups
10 Skull Crushers
15 Barbell Curls
20 Close Stance Goblet Squats

MCx: 50/35, 45/35 bb
MAx: banded, 35/20, 35/25 bb
MVx: 10 ring rows, 25/15, 25/15 bb

GOALS + GUIDANCE: For QUALITY and the heaviest weights you can do, grind through the 4 rounds of bodybuilding movements. There are suggested weights listed above, but if a weight feels light, definitely increase it and challenge yourself!

AMRAP 25
6/6 DB Hang Snatch
12 DB Goblet Lunges
18/15 Cal Bike
24 Sit Ups

MCx: 50/35
MAx: 35/20, 15/12 cals
MVx: 25/15, goblet squats or no weight lunges, 12/9 cals

GOALS + GUIDANCE: Find a steady and consistent pace for 25 minutes, and hold onto it! Choose a dumbbell weight that allows you to move unbroken through the snatches (6 on one side, then six on the other) and lunges while maintaining good form. The bike is where your heart rate will spike, push the pace, but not so hard that it slows your next round. Complete the allotted calories in :75 or less. Use the sit-ups to reset your breathing and stay moving. Target 7 rounds.