4 Sets
Each Set is:

-15 Kettlebell Overhead Swing
-12 Single Kettlebell or Single Dumbbell Shoulder Rack Step Up
-15 Kettlebell Overhead Swing
-12 Single Kettlebell or Single Dumbbell Shoulder Rack Step Up

Rest 1 Minute, then: 400 Meter Run

Rest 2 Minutes Between Sets
**Can also use a dumbbell for the overhead swings!!

Shoulder Rack Step Ups will go like this for each set…
– First 12 reps you’ll hold in your right hand and step up with your left foot. – Second 12 reps you’ll hold in your left hand and step with your right foot.

Suggestions

Men: 40-55# DB/KB | 20-24″ Box Women: 25-35# DB/KB | 16-20″ Box

Goal: 2:30-3:30 / 1:45-2:15

Coaches Notes: One set is: 15 swings + 12 step ups + 15 swings + 12 step ups + 1 min rest + 400m run. Also, please take note below the workout how you should perform the step ups as it’s not how we usually do them!

We challenge you to fight for unbroken sets of swings today. That means doing all 15 reps before setting the KB/DB down. To save your grip, really focus on catapulting the weight up by your legs and hips rather than “pulling” it up with your arms.

For the step ups, think about leading the step with your elbow so that your chest doesn’t fall as you come to standing. Do your best to limit the use of your bottom leg so that the “stepping” leg does the majority of the work.

Each run should be a moderately hard effort. That’s why there’s rest before and after. So be sure to push yourself! If you know you can’t cover 400 meters in 2:15 or less, reduce the distance to something you can.

Minute 1:

-1 Kipping Pull Up
-1 Barbell Front Squat

Minute 2:

-2 Kipping Pull Up
-2 Barbell Front Squat

Minute 3:

-3 Kipping Pull Up
-3 Barbell Front Squat

…Keep adding 1 Pull Up and 1 Barbell Front Squat to each minute until you’re no longer able or UP TO 15 MINUTES.

In place of Kipping Pull Ups, you could do:

(Same Reps) Strict Pull Up

Suggestions

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

Goal: At Least 10 Minutes

Coaches Notes

Gotta love a “death by” – especially when there’s TWO movements involved! *face melting emoji*

As always with this type of workout, the first few minutes will feel like a joke. You’ll be thinking to yourself, “Pffft, I could do this ALL DAY.” Then, you hit round 7 or 8 and immediately regret your audacious attitude. No worries, though. Just set your jaw and keep working hard to get through at least 10 minutes, if not up to 15.

When it comes to pull ups, choose a variation that you’re CERTAIN you can do reps unbroken through the round of 7. After that, you should only need to break once and only for a very brief time. For the squats, choose a weight that you KNOW you can go unbroken for the entire workout. And toward the last few rounds, you’ll likely also need to be able to do them “quickly” to earn enough rest before the next go.

8 Rounds

-30 Double Unders / OR 60 Singles
-8 Barbell Power Snatch OR Ground to Overhead -OR- 12 Plate Ground to Overhead
-20 Alternating Plate Overhead Lunge

Suggestions

Men: 75-95# Barbell / 45# Plate Women: 55-65# Barbell / 25# Plate

Goal: 13-18 Minutes

Coaches Notes

For this one you will start each round with 30 DU or Single Unders. We are trying to be steady and consistent here. Even if you find yourself needing to reset 1-2 times, make it brief and focus on staying as relaxed as possible.

Next you have the snatch or ground to overhead. If you go with the barbell option, pick a weight that you can go unbroken for at least the first few rounds. You may find yourself moving to 2 quick sets or fast singles towards the end. Just remember to keep that bar close to the body, drive through your full foot, and jump the weight overhead with a strong lock out each time.

Now if you go with the plate option, there is a great opportunity for limited transition. Holding a plate on its outer edges, like a stearing wheel, you will point one end towards/touching the ground and set up. Heels are glued to the floor, chest is up, and your hips are pulled down enough to keep your back flat. From here it is just like the snatch. Drive your feet through the floor aggressively, jumping the plate over head in one big motion. As you do this, the plate will rotate until you are holding it overhead with your palms facing the ceiling. Bring it back down close to the body, touch the ground, and go again!

This will allow you to go directly from the snatches into the OH lunges if you choose to. Once you get that plate overhead, keep pressing toward the ceiling throughout your lunges. If your elbow starts to bend, it means you need a quick shake out or you may need something lighter. While you are lunging, remember to start your lunges from a wider stance (squat stance) and step straight out/back from there to ensure a good foundation to keep your balance.

Every 10 Minutes for 30 Minutes

(3 Rounds)

-800 Meter Run/ OR 1000 Meter Row
-20 Toes to Bar
-OR- 30 Weighted Sit Up
-20 Barbell Back Squat

Suggestions

Men: 135-155# Barbell Women: 85-105# Barbell

Goal: 6:00-8:00

Coaches Notes

Today we have 10 minutes to work; however, we do not want to take the full 10 minutes. We want to get each round done in 6-8 minutes, leaving us AT LEAST 2 minutes of rest.

To do this we will need that 800m run to be 5 minutes or less. Try to come out strong here and settle into a pace you can hold. If 800m is not something you can do in 5 minutes, customize to a distance that works for you.

Toes to bar should be something we can do in 3 sets or fewer. Consider coming in with a plan for quick set, quick rest to keep you moving. Sets might look like 10/5/5 or 8/7/5.

For the squats we want a weight we can hang onto. Think about being consistent here instead of fast. If you can chip away at the squats without having to set the weight down, you may be better off.

-1 Barbell Deadlift
-1 Toes to Bar
-1 Burpee Box Jump Over

-2 Barbell Deadlift
-2 Toes to Bar
-2 Burpee Box Jump Over

-3 Barbell Deadlift
-3 Toes to Bar
-3 Burpee Box Jump Over

…keep adding 1 rep each round until…

-10 Barbell Deadlift
-10 Toes to Bar
-10 Burpee Box Jump Over

You can swap the Toes to Bar for 2-4-6-8-10-12-14-16-18-20 of: Alternating V-Up

Suggestions

Men: 185-225# | 20-24″ Box Women: 115-155# | 16-20″ Box

Goal: 10-16 Minutes

Coaches Notes

The first few rounds of this workout are sure to be a little annoying, as you’ll be spending a lot of time transitioning from movement to movement at low reps. But don’t you worry – you’ll be settling into a rhythm in no time and be wishing you were back in the 1s, 2s, and 3s! Keep in mind that you are halfway through the workout AFTER the round of 7s!! So be sure to pace yourself and know that you still have a lot of work left to do.

Go with a weight on the deadlifts that you’re sure you can go unbroken for at least that first half. Then maybe you’ll break up the rounds of 8, 9, and 10 once or twice each. You should feel confident that you can do the toes to bar unbroken through the round of 5s or 6s. From then on, breaking up every 4-5 reps is totally fine. Just keep your breaks short.

The burpee box jump overs are by far the worst and most time-consuming part of this workout. Find a smooth, steady pace. Just steadily chip away, one rep at a time.

8 UNBROKEN SETS

-8 Alternating Dumbbell Farmer Lunge
-8 Dumbbell Hang Power Clean
-8 Alternating Dumbbell Shoulder Rack Lunge
-8 Dumbbell Shoulder to Overhead

REST AS NEEDED TO KEEP SETS UNBROKEN

**If your dumbbells are too heavy to allow you to go unbroken – feel free to lower the reps to 6s or even 5s.

Suggestions

Men: 40# DBs Women: 25# DBs

Goal: 12-20 Minutes Get all 8!

Coaches Notes

The way this one will work is you’ll do 8 farmer lunges, right into 8 hang power cleans, right into 8 shoulder rack lunges, finishing with 8 shoulder to overhead. You can rest as needed between sets, but you must go UNBROKEN for each set.

In this workout you’re scoring total time (including rest between each round), but your TIME score is less important than getting all 8 sets unbroken. Again, you can rest as much as you need, but don’t game it TOO much. Go again when you are pretty sure – but not 100% sure – you can go unbroken. For some of you, that might be 15 seconds – for others, you may have to rest a full minute!

If your dumbbells are too heavy and won’t allow you to go unbroken, consider reducing the number of reps for each movement – something like 5-6 reps. If your dumbbells are on the lighter side, keep the number of reps the same, but push your rest between each set. You should be able to find a good flow from one movement to the next. An unbroken set should take 90 seconds or less. Keep an eye on the clock during your rest so you don’t let time slip away and know roughly how much you’ll need to rest for the next set.

2 Rounds

-40 Barbell Push Press
-40 Alternating Dumbbell Farmer Step Up
-200 Meter Dumbbell Shoulder Rack Carry

Rest 3 Minutes Between Rounds

(if you feel you can do it safely), you could also do this version with:

Barbell Front Rack Carry

Suggestions

Men: 95# | 40# DBs | 20-24″ Box/Step Women: 65# | 25# DBs | 16-20″ Box/Step

Goal: 6-9 Minutes

Coaches Notes

Don’t let the simplicity of this workout fool you – it’s going to get uncomfortable!

You don’t need to go so light on the push press that you’re able to do all 40 reps in a row, but you definitely should feel confident that you can knock out 10-20 reps every time you pick up the weight.

The step ups are tedious and kind of annoying, to be honest. Go with a weight and height on your step that allows you to maintain a pace of 14-20 reps per minute. You’ll want to break these up from the start to preserve your grip and shoulders a bit!

For the carry – try to hold an honest shoulder rack here, where your hands are wrapped completely around the dumbbell handles. It’s totally fine to let the dumbbell head(s) rest on your shoulders! Ideally, you’re only breaking at the halfway point. If you can’t take this to the streets and don’t have a runner to walk on we would recommend customizing this to marching in place or to a low step up (roughly a 4″ plate or anything sturdy). In this case you’ll want to accumulate a full 2 minutes, which means if you set your weight down during your march or step up it won’t count towards your 2 minutes. Stay close to a clock so you can easily keep track!

Get As Far As Possible In 15 Minutes

-100 Meter Run
-1 Barbell Deadlift
-100 Meter Run
-2 Barbell Deadlift
-100 Meter Run
-3 Barbell Deadlift
…

*Keep adding 1 Deadlift to each round until 15 Minutes

Suggestions

Men: 165-205# Barbell Women: 115-135# Barbell

Goal: 9-12 Rounds

Coaches Notes

For the first portion of this workout there will be a decent amount of transitions.As we are hustling back and forth, we still want to be sure we are setting up for our deadlifts with intention. Plant your feet, drop your hips, drive your chest up, and brace your belly before you pick up your weight. We promise it is worth it every time. Weight on the deadlifts should be something you could go for unbroken sets for at least the round of 5. If you get to the point that you are breaking up the deadlifts, we want to try to keep it to no more that 2 quick sets.

Also be prepared as the workout progresses, your legs will begin to feel the effects and it may take a few steps for them to remember how to run. Depending on your running set up, this may just be the few steps to get to your treadmill/ runner. However, if you are an out-and-back runner, this will be a little more like a shuttle run, so just be ready for a little leg wobble in the turnarounds. Move through as best you can and try to keep the pace high.

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.