Every 4 Minutes for 24 Minutes

(6 Rounds Total)

-15 Barbell Push Press
-10 Burpee Pull Up
-200 Meter Run

This version could also be done with:

20 Sandbag Push Press

Suggestions

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

Goal: 2:15-3:30

Coaches Notes

Ye be warned! This workout is going to take some guts!

For starters, you absolutely need to choose a load that will allow you to do all 15 push press unbroken. There’s simply no time to need to break those up. You’ll know you chose the right weight if you still have 5-7 reps “left in the tank” once you get to 15.

The burpee pull ups are likely to eat up the bulk of the time… and be the source of your panic. Ideally, you’re knocking out one rep every 6-8 seconds. That means getting through the 10 reps in 1:00-1:20. If this pace is not one you can sustain – REDUCE THE REPS. If you don’t have a pull up bar or if the burpee pull up is taking too much of your time you can customize this movement by doing 10 burpees + 10 inverted row -OR- 10 burpees + 10 bent over row.

We want you to have a minute to run the 200 meters AND earn at least 45-60 seconds of rest before the next round. If you’re getting 30 seconds of rest (or less) – especially early on in the workout – it’s going to go downhill quickly. Make whatever weight, rep, or distance adjustments you need to stay within that goal window!!!

4 Rounds

-20 Barbell Power Clean
-30 Wall Ball

Suggestions

Men: 75-95# Barbell | 18-20#ish Ball Women: 55-65# Barbell | 12-15#ish Ball

Goal: 10-14 Minutes

Coaches Notes

If you are looking to challenge yourself today, you could try doing your power cleans in one set (going unbroken) -OR- if you have the ability, you could try

going a bit heavier than you normally would. If you decide to go heavier, we would want all 20 reps to be done within 1-3 sets. All 20 power cleans should be done in 1:00-1:30. If you find it’s taking you much longer to complete them, we would highly recommend lowering your weight to stay moving.

As you cycle back to the cleans, your legs will start to feel the accumulation of the wall balls. Be sure to stay intentional in the clean setup and remember to keep the back flat, heels in the ground, and hips down to protect the lower back.

For the wall balls, we will want to get these done in 1-3 sets. Try to come out each round with a big set. If you end up having to break them up, take a quick break and get to work on the little that is left. Throughout the workout, try to keep that ball high. Think about jumping through the top of your squat to propel that ball up. As it comes back down, catch it high, maintain control, then go back into your squat for the next rep.

5 Rounds
Each Round is on a 2-Min Clock

-15 Barbell Back Squat
-Max Reps Dumbbell Burpee Power Clean

Rest 1 Minute Between Rounds

Suggestions

Men: 95-115# / 40# DBs Women: 65-75# / 25# DBs

Score: Total Number of Dumbbell Burpee Power Clean

Goal: 50-90 Reps

Coaches Notes

Whatever weight you choose for the squats should allow you to do all 15 reps unbroken. It’s totally fine (and encouraged) that you use the last bit of your rest minute before each round to get the bar on your back. You should be moving on from those around the 35-40 second mark. That will give you a solid 1:15 to work towards accumulating dumbbell burpee power clean reps.

Once you’re finished with the squats try and get right to work on your burpee power cleans. In order to meet the goal for this one you’ll want to get between 10-16 reps each round. For the burpee portion of this movement you might choose to step in and out of the burpee or hop both feet at the same time. Choose a variation that you can sustain for the duration of the entire workout while meeting the goal number of reps. When you go to stand with your dumbells, keep your back flat and chest up, going right into your power clean. Trust your ability to recover during your minute of rest, don’t hold back and give everything you can to each round!

10 Rounds

-7 Toes to Bar
-7 Barbell Deadlift

*In place of toes to bar you could also do:

12 Alternating V-Up 7 Weighted Sit Up

Suggestions

Men: 135-185# Bar Women: 95-125# Bar

Goal: 8-12 Minutes

Coaches Notes

On the toes to bar kip, pull against the bar as you open up your hips and when you push down on the bar, flex your core and hips as you reach your toes up. Break these up as needed to avoid failing any reps.

Use a weight on the deadlifts you can do all 7 reps unbroken. Load the back of the legs, keep the core braced and back flat. Make contact with the weights to the floor and open the hips up all the way at the top.

Aim to complete each round in about 50 seconds to 1:10.

-400 Meter Run/ OR 500 Meter Row

-15 Unbroken Barbell Power Clean
-30 Box Jump Over
-15 Unbroken Barbell Power Clean

-400 Meter Run/ OR 500 Meter Row

-15 Unbroken Barbell Power Clean
-30 Box Jump Over
-15 Unbroken Barbell Power Clean

-400 Meter Run/ OR 500 Meter Row

*If you break, you have to start the set of power cleans over again! (Might be wise to lower the weight if you’re really struggling)

Suggestions

Men: 75-95# / 20-24″ Box Women: 55-65# / 16-20″ Box
Goal: 12-18 Minutes
Challenging Weight But Still UNBROKEN

Coaches Notes

Ah, the dreaded “unbroken” mandate!!! Yes, each set of 15 power cleans HAS to be done without breaking. If you break, you have to start the set over and try again. What does it mean to “break”? It means you either 1) let go of the barbell completely, or 2) you allowed it to settle onto the ground (you should just TAP the bumper plates to the ground and move immediately into the next rep). You CAN rest with the bar at your hips or shoulders. (We just don’t recommend hanging out in either of those places for long – ha ha).

We’re encouraging you to choose a weight that you’re concerned you will WANT to break, but will be able to tough it out to the end. It’s hard to know what that weight should be. We recommend spending some time in your warm up (you do that, right?) trying out different weights for sets of AT LEAST 10 reps. If you feel you still have 5-7 reps left in the tank, but not much more – that’s probably a good weight.

For the 400 meter runs, push the pace on the first half then ease off the gas in the second half, try to relax your breathing and your shoulders for the next set of cleans. Each one should take absolutely no longer than 2:30 – reduce the distance if it is! For the box jump overs, find a smooth, steady pace. We want you to be done with 30 reps in 2 minutes or less (even if that means jumping to a shorter height)!

4 Sets
Each Set is a 3 Minute AMRAP
(As Many Rounds and Reps as Possible in 3 Minutes)

-7 Kipping Pull Up
-7 Barbell Front Squat
-7 Barbell Push Press

Rest 1 Minute Between AMRAPS Strict Pull Up Option:

3-4 Strict Pull Up

Suggestions

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

Goal: 12-18 Rounds

Coaches Notes

Here you have 3 minutes of FURY! Each AMRAP we are looking to get 3-4 rounds, which is quick. We will be looking to go unbroken for as long as possible, starting with those pull ups. Choose a pull up option that you are confident you could go unbroken for a few sets. If you are someone who has SOME pull ups but don’t think you will be able to sustain 7 reps at a time, you might consider bringing the reps down to 4-5 each round. Remember, it should be something you can go unbroken with. If you find yourself having to break multiple times and really slowing down, we would recommend customizing to a movement you can stay moving quickly with!

Similarly, we are looking for unbroken sets with our squats and presses. Once we pick up the weight, we don’t want to put it down until the round is over. Choose a weight that you will be able to go from your last squat directly into your first press. We want you moving quickly but we always want you to be in control. Focus on keeping your weight in your heels, eyes and chest up throughout the squat, and be sure to get a strong lockout overhead in the press.

-70 Barbell Deadlift
-50 Barbell Hang Power Clean
-30 Barbell Shoulder to Overhead

-Every Minute on the Minute Starting at 1:00: 4 Burpee

Suggestions

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

Goal: 9-14 Minutes

Coaches Notes

Your goal here is to move fast! We got burpees on the minute, so we need to make sure we’re hitting today’s goal time range. Here’s how:

The burpees don’t start until the clock hits 1:00 – try and bank as many deadlifts as you can on that first minute. Deadlifts should be done in sets of 20-25 within 1:00, so choose the right weight to accomplish this. It should be a weight you can confidently hang onto for large sets without overly taxing your back. Keep your back extended and core braced as you move through this part quickly.

For the hang power cleans, aim to do 15-20 reps per minute. Your grip might start to feel some fatigue here, but this is where you’ll focus on a strong hip drive to help get the bar to your shoulders.

Use the push press or push jerk to get through the last 30 reps fast. Use the drive from your legs and finish with a strong punch to lockout weights overhead. 10-15 reps in 1:00 or less here.

Don’t forget the burpees on the minute. Drop down and pop up fast. 4 reps should be a sprint taking no longer than 10 seconds.

2 Rounds

-30 Wall Ball
-30 Burpee
-30 Wall Ball
-30 Alternating Dumbbell Power Snatch (Ground to Overhead)

Suggestions

Men: 20#ish Ball, 40-50# DB Women: 13-15# Ball, 25-35# DB

Goal: 14-20 Minutes

Coaches Notes

If you dig wall balls, today’s workout could be your jam! If not, well, now’s the time to lean into the later part of “simple, not easy.”

Challenge yourself to do large sets of the wall balls. Use your legs to jump the ball up to the target. Absorb the ball into the next squat. 30 reps should take 2 minutes or less.

Hold a steady pace for the burpees and aim to get 10-15 reps per minute.

Recruit the legs for a powerful hip extenstion to lift the weight from ground to overhead. Smoothly get through large sets of 10-20 to finish in 1:30 or less.

DEATH BY Thrusters

Every Minute For As Long As Possible (or Until 18:00)

-Min 1: 1 Barbell Thruster
-Min 2: 2 Barbell Thruster
-Min 3: 3 Barbell Thruster
…continue adding 1 thruster each minute until you can’t complete in the minute.

Suggestions

Men: 95# Women: 65#

Goal: Round of 12-18

Coaches Notes

Like most “death by” workouts, the first 6-8 minutes are going to feel like a joke. You’ll be standing around a lot, not breathing heavy, heart rate still pretty chill. And then BAM! It’ll hit you like a ton of bricks. Be ready for it.

We want you going with a weight that you’re pretty sure you can get through the first 10 rounds with, but getting to 15-18 sounds intimidating. You should definitely be able to do the reps unbroken through the rounds of 10-12. If you needed to break after that point, it should only be once.

Since the thruster is the only movement you have to worry about today, use it as a chance to be as efficient as possible. Don’t rush coming out of the squat. Stay back in your heels, take your time, and right before you come to standing fully – EXPLODE upward – using the momentum of your lower body to “throw” the weight upward. Exhale at the top of each rep, inhale on the way down.

5 Rounds

-8 Kipping Pull Up
-10 Box Jump

After 5 Rounds – Go right into:

800 Meter Run/ OR 900 Meter Row

Directly Into…

5 Rounds

-8 Kipping Pull Up
-10 Box Jump

After 5 Rounds – Go right into:

800 Meter Run/ OR 900 Meter Row

**If your legs are destroyed from “The Flying Dutchman” yesterday – instead of doing box jumps you may choose to do:

10 Unweighted Step Ups

-OR- 10 Kettlebell Eye Level Swing

**Strict Pull Up Option:

3-4 Strict Pull Up

Suggestions

Men: 20-24″ Box Women: 16-20″ Box

Goal: 13-18 Minutes

Coaches Notes

For each of the 5 rounds, you’re looking at about 50 seconds per round. That means your movement and transitions for these sections needs to be quick. You shouldn’t be failing any pull ups, so take quick 2-3 second breaks between sets or customize if necessary to allow for quick unbroken sets of 8.

The box jump pace should be urgent but smooth. Your speed shouldn’t decrease drastically throughout the workout. One step down then you’re right back into the next jump. Customize the box height as necessary to accomodate consistently moving through 10 reps quickly.

On the runs, pace the first 200 meters to get a little recovery from the 5 rounds. Then turn up the speed slightly to settle into a pace you can hold for the remaining distance to complete them in 5:00 or less.