4 Sets
Each Set is:

400 Meter Run/ OR 500 Meter Row

Then

3 Rounds

-12 Kettlebell Overhead Swing
-8 Burpee

Rest 2 Minutes Between Sets

Suggestions

Men: 40-55# KB/DB Women: 25-35# DB/DB

Goal: 4:30-7:00 Each

Coaches Notes

Considering you have two minutes of rest before the start of each run, push your pace in the first half! You can ease up a little in the back half, preparing to tackle the 3 rounds of 12 swings and 8 burpees. You shouldn’t exceed 2:30 on any of the 400m runs. If you are – REDUCE the distance to something you can complete in closer to 2 minutes.

We’re looking for a HARD effort during the swings and burpees. Assuming the run took you 2:00-2:30 (as it should), you’ll have to complete a round every 1:00-1:30 to hit the goal. You should absolutely be doing the swings unbroken, so be sure to choose a weight that will allow for that. The burpees are going to be the limiting factor for most. While we want you to push yourself, we also want you to be able to hold strong for the entire workout. So find the line between sustainable and red-lining… and tiptoe it!

5 UNBROKEN Rounds

-10 Barbell Power Clean
-10 Barbell Shoulder to Overhead
-15 Barbell Back Squat

Rest as needed to keep each round UNBROKEN

**If you break – don’t count that round. Take a longer rest or lower the weight before attempting again.

Suggestions

Men: 95-115# Women: 65-75#

Goal: 16-24 Minutes Challenging, but solid and unbroken movement.

Coaches Notes

Today we are pushing you to go UNBROKEN! If you break any round – you can’t count that round. Make sure to choose your weight wisely! With whatever weight you choose it should be uncomfortable, but you should also be 95% confident in being able to complete the entire complex unbroken. For the barbell version we have increased the goal time to give you the option of going a bit heavier – meaning you can take a longer rest if needed. One round unbroken should take roughly 2 minutes – possibly a bit faster or even a bit slower. This means you could rest up to 3 minutes between each round if you needed. If you’re challenging yourself with weight, take advantage of the extra rest. If you choose to go a bit lighter you can push your rest – just make sure that once you go, you’re able to complete the complex unbroken.

For the power clean, do your best to use your legs in getting the weight to your shoulders. This will be the most efficient way and help to save your arms before going into the shoulder to overhead. Once you transition into the shoulder to overhead, focus on quick reps. This can be a push press or push jerk, whichever you prefer and feel confident with. Lastly, for the squats push hard to get them done! Keep your shoulders and chest high while squatting, and work to find a steady rhythm with your breath. The goal should be to move quickly through each movement so long as you’re able to move with good form!

When lowering the barbell to your back, make sure to brace your midline! As you lower, think of absorbing the weight by bending your knees. As you bend your knees, the barbell should be gently making contact. Keep in mind at this point in the complex you’ll be tired. Slow down, focus, and don’t be afraid to practice this transition in your warm up.

Part 1
6 Min AMRAP

(As Many Rounds and Reps As Possible in 6 Minutes)

-8 Kipping Pull Up
-10 Barbell Front Squat
-12 Push Up + Taps

Rest 4 Minutes After Part 1 Part 2

Repeat Score from Part 1 for Time

Strict Pull Up Option: 4-6 Reps

Suggestions

Men: 95# Women: 65#

Goal: Part 1: 3-5 Rounds Part 2: 5:30-6:30

Coaches Notes

Six minutes might not sound like much – but if you attack this with the right intensity, it’ll be sure to burn! The “right” intensity will mean a few things…

1) Going with a pull up variation that you can do 5-8 reps of at a time. Doing this workout 1-2 pull ups at a time will not get the results we’re looking for. So, customize to inverted rows, banded pull ups, or some other variation that allows for bigger sets if you need to.

2) Choosing a weight for your squats that allows you to do all 10 reps without breaking for the entire 6 minutes. That doesn’t necessarily mean you need to do them very fast, but you shouldn’t need to rest a lot before and after the set.

And 3) Choose a push up + taps variation that allows you to do 4-8 reps at a time, even under fatigue. So that might mean going elevated or from the knees. It may be a good idea to break these up from the start since push ups are notorious for fading quickly.

Whatever score you get in the AMRAP is what you will do in Part 2 after four minutes of rest. So if you finished 4 full rounds and then 8 pull ups + 5 squats (4+13), you’ll do that

(4+13) FOR TIME. The goal would be to get it in under 6 minutes, but definitely no longer than 6:30.

-20 Alternating Dumbbell Farmer Step Up
-20 Barbell Power Snatch OR (ground to overhead in any way)
-20 Alternating Dumbbell Farmer Step Up

Rest 1 Minute

-15 Barbell Power Snatch
-30 Alternating Dumbbell Farmer Step Up
-15 Barbell Power Snatch OR (ground to overhead in any way)

Rest 1 Minute

-20 Alternating Dumbbell Farmer Step Up
-20 Barbell Power Snatch OR (ground to overhead in any way)
-20 Alternating Dumbbell Farmer Step Up

Suggestions

Men: 75# Barbell | 20-24″ Box Women: 55# Barbell | 16-20″ Box

Goal: 3:30-5:30 per round

Coaches Notes

Today is going to be about managing our grip!

First off, when choosing your weight for the farmer step ups, choose something you feel confident you COULD hang onto for an unbroken set. However, we will most likely be looking to take strategic breaks throughout to allow for us to stay consistent. Choose to take a break before you HAVE to. A goal would be to keep the step ups to sets of 10 reps or more every time. Your box height should be something you can move consistently at a steady pace on. Potential breaks should be due to grip management, not box height.

Once it’s time for the snatches, try to get right to work. We may need to chip away at these with quick sets, quick rest Try to keep the snatches to 1-3 sets throughout.

Try to have a plan of attack going into this, especially if you know you will be needing to take those strategic breaks. Pay attention to the rep schemes as they change from round to round. Read the reps beforehand, come up with a plan, then re-read to make sure you got those rep scheme right 🙂

Every 2 Minutes for 20 Minutes

-200 Meter Run/ OR 300 M. Row
-6 Heavyish Barbell Deadlift
-12 Air Squat

Suggestions

Men: 155-225# Women: 105-155#

Goal: 1:20-1:45 per round

Coaches Notes

Today we’re looking at short, hard efforts with minimal rest. We want you able to complete all the work inside of the 2 minutes – earning yourself at least 15 seconds of rest before starting your next round. If you’re not able to rest and you’re working up to the next round, it’s highly suggested to customize 1 or 2 movements.

Let’s first start with the run. The run will take the bulk of our time, and for this workout we don’t want you running any longer than 1 minute. If needed, consider running for a period of time or cutting back on your distance. Once you finish your run there won’t be a lot of time to rest, so it’s important to run/work at an effort you can sustain. This should not be treated like an all-out sprint – remember, this workout is 20 minutes long.

Once you finish your run and transition into your deadlift, you’ll want to get right to work. This is intended to be “heavier,” but not so heavy that you’ll have to rest for longer than 10 seconds before picking up your bar. Please take time in your warm up to 1) establish a good weight and 2) focus on your movement. When pulling from the floor you should be able to keep a flat back with hips and shoulders rising at the same rate.

For the air squat, focus on quality squat mechanics over speed! Keep your chest up, weight in heels, and squatting to full depth (hips below parallel). Be sure to finish by fulling extending your hips. If you’re struggling to get these done in a decent amount of time, consider cutting back on the number of reps you do each round.

4 Rounds

-5 Burpee
-10 Barbell Power Clean
-5 Burpee
1-0 Barbell Push Jerk/ OR Push Press
-5 Burpee
-10 Barbell Power Clean & Jerk/ OR Push Press

Rest 2 Minutes Between Rounds

Suggestions

Men: 75-95# Women: 55-65#

Goal: 2:30-4:00 per round

*You can also use a sandbag for this workout*

Coaches Notes

For this one, you’ll do burpees, power cleans, burpees, push jerks, burpees, clean & jerks, rest 2 minutes, and repeat 3 more time for a total of 4 rounds. Notice that the rest is a bit longer today, which means we want you pushing hard with each round – so long that you’re moving well and feeling good!

Choose a weight you can go unbroken with for each movement. If needed you could break into two sets, but it’s encouraged to try and go unbroken. Again, because the rest is longer we want you all pushing hard with each round. It’s likely the push jerk will be your limiting factor, so choose a weight based off what you can do consistently with good form. Challenge yourself to stay true to the push jerk and don’t let this become a push press. Of course if you’re not feeling comfortable with the push jerk you can customize, but we want you practicing this movement today. For the push jerk you’ll dip, drive, and land receiving the weight overhead with your knees bent and hips back. Once you land, be sure you’ve found a solid lockout position and midline is braced. Before bringing the weight down from overhead you’ll want to make sure you stand all the way up by fully extending your hips and then bring the weight back to your shoulders.

The burpees in this workout are going to be more or less annoying. These should be done quickly (30 seconds or less) and at a pace where you can easily transition into your next movement with little rest.

Part 1

-20 Devil Press
-20 Barbell Hang Squat Clean
-20 Devil Step Up

Rest 3 Minutes After Part 1

Part 2

-15 Devil Press
-15 Barbell Hang Squat Clean
-15 Devil Step Up

Rest 3 Minutes After Part 2

Part 3

-10 Devil Press
-10 Barbell Hang Squat Clean
-10 Devil Step Up

Suggestions

Men: 40# DBs | 75-95# | 20-24″ Box Women: 25# DBs | 55-65# | 16-20″ Box Goal: Part 1: 5:30-9:00
Part 2: 4:00-8:00

Part 3: 2:30-4:00

Coaches Notes

Sheesh. This workout is just plain sinister… Let’s break down what we’re looking for for each movement.

When it comes to the devil press, you need to choose a weight and a pace that allows for 7-12 reps per minute. We recommend during your warm up, setting a timer for 1 minute and seeing how many reps you can get done at a moderate pace in that time. If it’s between 7-12, you’re probably good to go for that weight/ pace in the workout. If it’s fewer than 7, consider going lighter.

For the hang squat clean, you should feel confident that you can do all 20 reps unbroken, but you may choose to take one quick break after the halfway point –

maybe you do 12 and 8. That’ll mean the set of 15 and 10 can likely be done in one set.

And finally, the devil step up. This movement is by far the worst and most time- consuming of them all. One rep = 1 burpee (with hands on dumbbells) + 1 step up. You will NOT snatch the dumbbells overhead – you just stand with them at your sides out of the burpee then keep them at your sides when performing the step ups. It’s probably safe to use whatever weight you chose for the devil press. You could adjust the height of the step, if needed, to steadily chip away at those reps.

If Part 1 takes you longer than 9 minutes, that’s your sign to make some customizations/adjustments in Parts 2 and 3 to move at a faster pace.

9 Rounds

-6 Kipping Pull Up
-OR- 8 Reps of Feet Elevated Inverted Row
-9 Barbell Push Press
-12 Box Jump

Strict Pull Up Option:

3-5 Strict Pull Up

Suggestions

Men: 75-95# | 20-24″ Box Women: 55-65# | 16-20″ Box

Goal: 12-17 Minutes

Coaches Notes

A fun one today that should keep you moving! In order to meet the goal for this, you’ll want to get each round done in roughly 1:20-2 minutes. Keep an eye on the clock during the first couple rounds to make sure you’re on track. If you find yourself bleeding over and taking longer than 2 minutes, consider customizing 1 or 2 of the movements that are slowing you down.

Ideally, both the pull up and push press are unbroken each round. If needed, you might consider going 3/3 for the pull up with a quick break – but if you can, start unbroken and and see how long you can sustain it! Just be smart in avoiding coming to failure. For the push press – once your weight is on your shoulders, start knocking them out. Make sure you choose a weight you’re confident in going 9 unbroken each round. Keep your torso in an upright position, finishing with your hips extended and a strong lockout overhead before returning the weight back down.

For the box jump, find a steady rhythm of one rep to the next. 12 reps shouldn’t take much longer than 40 seconds, but if you’re finding these are slowing you down, consider a lower height or a box step up. If you’re wanting to build capacity in the box jump but aren’t quite there for this many reps, you might try doing 3-6 box jumps each round and then customizing to a step up to finish it off!