50-40-30-20-10
Double Unders
Sit Ups

MAx: 15-12-9-6-3 attempts
MVx: 75-60-45-30-15 singles, 25-20-15-10-5 sit ups

GOALS + GUIDANCE: Move as quickly as possible through the double unders and sit ups. Position your abmat close to your rope to minimize transition time. Target sub 10 minutes (15 minute cap.)

AMRAP 20:
1 Deadlift
1 Hang Squat Clean
1 Front Squat
1 Shoulder to Overhead

MCx: 205/145
MAx: 155/105
MVx; 95/65

GG: Treat this workout like an EMOM (maybe sneaking in a couple of extra rounds at the beginning) with the intention of completing 20-ish rounds. Choose a weight that feels heavy, without compromising your form (always!), but that doesn’t force you to rest between any of the movements (do all four unbroken.) Record your rounds and the weight.

AMRAP 20
250/200 Meter Row or Run
1 Minute Plank

GOALS + GUIDANCE: Row or Run the 250/200’s in :60 or less. Then, hold a plank (elbows or hands, no side planks) for 1 minute to “recover.” Target 8-10 rounds

3 Rounds
15 DB Thrusters
12 Pull Ups
9 Cal Bike

MCx; 50/35
MAx: 35/20, 6 pull ups (band), 7 cals
MVx: 25/15, ring rows, 5 cals

GOALS + GUIDANCE: Break the dumbbell thrusters into 2-3 sets (10 and 5, or 6,5 and 4.) Spend no more than :60 on this movement. For the pull ups, either do them unbroken, or in 2-3 sets with small breaks (about :60 or less.) Then for the bike calories, complete them in :45 or less. Target 10 minutes (12 min cap.)

5-10-15-20-25
L-Arm DB Hang Snatch
Box Jumps
R-Arm DB Hang Snatch
Box Jumps
Rest 1 Minute

MCx: 50/35, 24/20
MAx: 35/20, step 24″
MVx: 25/15, step 20″

GOALS + GUIDANCE: Complete 5 dumbbell hang snatches your left arm, then 5 box jumps. Repeat the 5 hang snatch but now with your right arm, and another 5 box jumps. Once you finish the second round of box jumps you’ll rest 1 minute before starting the round of ten reps. Repeat the same sequence for 10 reps, 15 reps, 20 and then 25 reps. Target 15-17 minutes. Record your total time (including the rest.)

50 Burpees
20-18-16-14-12-10-8-6-4-2 Cal Bike or Row
20-18-16-14-12-10-8-6-4-2 DB Lunge
50 Burpees

MCx; 50/35
MAx: 35/20
MVx: 25/15

GOALS + GUIDANCE: Burpee buy-in and cash out! Complete the first set of burpees at a moderate pace, taking your foot off the pedal the last few reps so you’re ready to attack the bike/rower. Burpees will take 3-4 minutes. The calories should take 2-2:30 for the first two rounds, 2:00-:90 for the next two rounds, :90-:75 for the next two, and :30-:60 for the last four rounds. The dumbbell lunges are with TWO DUMBBELLS held in the SUITCASE position. Each lunge counts as a rep (right =1, left =2.) Complete the middle couplet in about 20 minutes, then move back to 50 burpees. Move through the first half at the same moderate pace, then pick up the last 15-20 reps. Target 30 minutes.

3 Rounds
800 Meter Run
6 Bar Muscle Ups
40 Squats

MAx: 600m, 8 chest to bars
MVx: 400m, 8 strict or 12 ring rows, 30 squats

GOALS + GUIDANCE: Run the 800’s as if you’re running 2-3 miles, at a nice steady pace. Try to complete the runs around 4:00. For the bar muscle ups, choose a difficult upper-body-pulling movement. Maybe you go unbroken, maybe you can link a couple at a time, or maybe you’re doing fast singles. Whatever your choice of strategy or movement, these should take no more than :60-:90. Then, find a pace on the squats that you can continuously move for all forty reps without breaking. To keep track of reps, you could pivot 90 degrees every set of ten reps until you complete a square. The squats will take less than :45. Push your pace on the final set of forty. Target 18 minutes.

7 Rounds
250/200 Meter Row
45 Double Unders
Rest 1 Minute

MAx: 15 attempts
MVx: 200/150m, 50 singles

GOALS + GUIDANCE: With a rest built into today’s workout, you get to PUSH your pace every interval! Row the 250/200 in :60 or less. Take one big breath, to relax your arms and shoulders, then try to do the double unders unbroken or in as few sets as possible. The dubs should take :45-:60 at most. Target sub 2:00 per interval (record total time.)

3 Rounds
25 Sit Ups
20 Meter Suitcase Carry (L)
25 Sit Ups
20 Meter Suitcase Carry (R)
100 Meter Shuttle Run

MCx: 70/53
MAx: 53/35
MVx: 15 sit ups, 35/26, 60m shuttle

GOALS + GUIDANCE: Move through the sit ups at a moderate/fast pace, completing them in :60 or less. Hold a heavy kettlebell with your left hand and walk/shuffle down 10 meter and back. Do another set of fast sit ups, and another kettlebell carry but this time with your right hand. Put down the kettlebell and “sprint” 100 meters in 10 meter increments (down and back 5 times.) Target 12-15 minutes.