5 Sets

-Max Reps (One Set) Dumbbell Bench Press -OR- Barbell Bench Press
-OR- Deficit Push Up
-OR- Strict Ring Dip

-30-60 Second Plank Hold

Rest 2-3 Minutes

-Max Reps (One Set) Strict Pull Up -OR- Kipping Pull Up
-OR- Inverted Row

30-60 Second Active Shoulder Bar Hang

Rest 2-3 Minutes between Sets

Goal: Bench Press: 15-20 Reps Pull Ups: 10-20 Reps

Coaches Notes

Choose a weight for bench that will allow you to get in the neighborhood of 15-20 reps on the first set – and not fewer than 5 by the end. Remember to keep your shoulder blades pulled together and down, planted firmly into the bench through the entirety of each rep. (No rounding forward of the shoulders as you lock out!!)

Keep transition time between bench and plank / pull up and hang minimal. Shoot to hold the plank and hang for an unbroken effort, but if you need to accumulate the 30-60 seconds, that’s fine!

Choose pull up variation that allows you to do 10-20 reps in first set, but no less than 5 by the end. That might mean changing your variation/customization mid- workout. You may choose to use a band to increase reps to that range or wear a vest/add weight to keep the volume lower if needed.

-60 Wall Balls
-40 Kipping Pull Ups
-20 Barbell Back Squats

-800 Meter Run/ OR 900 Meter Row

-20 Barbell Back Squats
-40 Kipping Pull Ups
-60 Wall Balls

Strict Pull Up Option: 20-25 Reps

Suggestions
Men: 18-20# Ball | 95-115# barbell Women: 12-14# Ball | 65-75# barbell

Goal: 18-26 Minutes

Coaches Notes
Buckle up because this one’s a wild ride!

For the wall balls, you should be doing AT LEAST sets of 10 reps at a time with minimal breaks. We know you probably only have one medball weight to choose from, so you can adjust your target height, if need be, to get both sets of 60 reps in 4 minutes or less, each.

When it comes to pull ups, you should spend 1:30-3:00 on each set of 40. It’s OK if you’re breaking those up into sets of 5-10 reps at a time, but you should keep your rest short and not spend a ton of time staring up at the pull up bar. Not sure you can do 40 reps in 3 minutes or less? Go with a customization like banded pull ups or ring inverted rows!

The squats are meant to be a bit heavier today since the reps are “low”. Choose a weight that allows you to knock out at least 10 before resting. Those, and all the other work you’ve done, will likely slow down your 800m pace. If you know you struggle with this distance, PLEASE consider reducing it to something you can get in 5 minutes or less.

Every Minute On the Minute For 12 Minutes

-10 Dumbbell/ OR Kettlebell Overhead Swing
-6 Push Up + Dumbbell Pull Across

Suggestions
Men: 40-50# DB/KB Women: 25-35# DB/KB

Extra Challenge
Men/Women: 8 Push Up + Pull Across

Goal: 0:35-:50 seconds per round All 12 rounds!

Coaches Notes

If your legs are feeling a bit sore from “Dragons Eye, this one will help flush out any soreness or stiffness that you might be experiencing. And just to clarify, every minute on the minute you’ll do 10 swings and 6 push up + pull across until the 12 minutes are up. So that’s a total of 120 swings and 72 push ups.

Without question the swings should be unbroken. Stay true to hip hinge by pushing your hips back, loading hamstrings and glutes. Keep your spine completely flat with your chest up, specifically at the bottom of your swing. When you bring the weight overhead, stay explosive and quick by aggressively extending your hips.

Once you finish your swings, you’ll want to quickly transition into doing your push up + pull across. This is a relatively low amount of reps but they will add up as the rounds go on. You may start unbroken but consider a quick break to save your shoulders as needed. When you bring the weight across, we want you physically picking up the dumbbell versus dragging it across. If you think you’ll consistently be able to finish a round of swings and push ups in 35 seconds or less, consider going extra challenge and upping the push up reps.

-100 Air Squat

-30 Barbell Deadlift
-60 Alternating Dumbbell Box Step Up & Over
-30 Barbell Deadlift

-100 Air Squat

Suggestions
Men: 135-185# | 40# DBs | 20-24″ Box/Step Women: 95-125# | 25# DBs | 16-20″ Box/Step

Goal: 13-19 Minutes

Coaches Notes
Yikes! This one will leave you wishing you had wooden legs!

You’ll likely be ambitious on that first set of squats. It’s OK to push yourself there, but be mindful of how they will affect the remainder of the workout. Aim to get those done in 3-4 minutes. When you come back to them at the end, just grit your teeth and keep moving. The last thing you’ll want to do again is squat, but you just gotta work through the burn until they’re done.

Go with a weight on the deadlifts that allows you to do those 30 reps in 2-3 sets. So you should be able to knock out 10-15 at a time without needing to rest.

The step up overs will likely be the most challenging part by far. Go with a weight AND height that allows you to do 10-15 reps in a minute. While it isn’t mandatory that you stand fully at the top of the box, it would probably help to keep your low back from tightening up. Try stepping up, standing fully, and turning around on top of the box so that you are stepping off backward.

3 Rounds

-400 Meter Run/ OR 500 Meter Row
-18 Burpee Pull Ups

Goal: 11-16 Minutes

Coaches Notes
The scales will definitely tip toward the burpee pull ups for this one!

Find a pace for the 400 meter runs that doesn’t absolutely gas you but still allows you to get them done in 2:00-2:30. If your moderate/sustainable pace for 400 meters puts you outside of that 2:30 range, we strongly recommend reducing the distance of those to maybe 300 meters. We want you to be able to come in from the run and get to work on the burpee pull ups immediately.

For the burpee pull ups, you should be completing 6-10 reps within a minute. Test out a few in the warm up to make sure that’s a pace you can sustain. If not, consider a customization – or reduce the run distance to allot more time for the burpee pull ups. While you’re doing these, don’t be daunted by how many you have left to do; just focus on the rep you are on. It’s worth practicing your hand placement before the workout starts so that you can establish a good rhythm right away. You want to be able to stand from the burpee and jump directly up to

the bar. You can do a strict pull up, kipping, jumping, whatever you like – but your arms should start FULLY LOCKED OUT each rep.

3 Rounds

-15 Barbell Back Squat
-15 Lateral Burpee Over Barbell

Rest 3 Minutes After 3 Rounds, Then…

Part 2

5 Rounds

-9 Barbell Back Squat
-9 Lateral Burpee Over Barbell

Suggestions Men: 95# Bar Women: 65# Bar

Goal: 4-7 Minutes per Part

Coaches Notes
Squats and burpees. So simple, yet so effective (insert fire emoji here)!

For this one we’re looking for you to push hard for the first part, trust in your ability to recover, and push again for the second part. There is no way around it – it’s going to hurt! Choose a weight for the squats where you’re able to to go unbroken. This might hurt a little (or a lot), but push through and challenge yourself to move quickly here so long that your moving well. Keep your heels flat to the floor and fight to keep your chest up.

For the burpees, you won’t want to go out so hot that you burn out quickly but you still need to be moving and pushing yourself to get uncomfortable. If you’re looking to speed things up and can handle it, stay low as you jump over. Otherwise, it can be helpful to stand a bit and then jump over which will help slow things down and keep it more manageable. We’re looking to finish each part in 4-7 minutes – don’t be afraid to go hard from the start and see what you can do!

6 Rounds (24 Minutes Total)

-30 Seconds (Hard) Row
-Rest 1 Minute
-2 Minutes (Moderate) Row
-Rest 30 Seconds

Coaches Notes

Starting to mix distance with speed here. Breathing during rest periods is going to be really important on this one. Remember – moderate is still uncomfortable – so we aren’t looking for comfortable or easy during that part. Hard is uncomfortable and bordering unsustainable. As always – focus on the pacing changes and trying to maintain consistency for all 6 rounds.