Odd min | 2 legless rope climbs
Even min | Max-reps devils presses (10/15 kg)

Pre-workout:
EMOM 9:
3 single-arm DB overhead squats, left arm
3 single-arm DB overhead squats, right arm
– Use workout weight or lighter load.

• 5 or more devils presses every even minute; 10 or more for advanced athletes.
• Challenging rope climb option relative to each athlete.
• Arm fatigue from the pull on the rope and devils presses.

Legless rope climb Use legs, pull-to-stands
Dumbbell devil's press Load, burpee + single-DB swing, dumbbell swing, dumbbell deadlift

For time
2k row or ski
3k run
4k bike

When you complete every kilometer perform 12 burpees

2 rounds for reps of:
3:00 toes-to-bars
3:00 kettlebell swings (16/24kg)
3:00 calorie row
– Run 400 m at the start of each interval.

• Runs in 2:15 or less.
• :45-1:30 to accumulate reps per interval.
• Toes-to-bars in sets of 3+.
• Kettlebell swings in sets of 10+.

Toes-to-bar Range of motion, lying toes-to-barKettlebell swingLoad,
Russian kettlebell swings
Row Substitutions
Run Distance, Substitutions

7 x 1:00 rounds of:
21 double-unders
7 burpees
Max-reps deadlifts (102/143 kg)
– Rest 2:00 between rounds.

• 3+ deadlifts/round.
• Double-unders in :20 or less.
• Burpees done by :45.
• Heavy lifting under fatigue.

Double-unders Reps, single-unders
Burpee Reps, up-downs
Deadlift Load, dumbbell options

For time
1000m row or ski or 1000m bike erg or 1200m eco/assault bike
50m sled push
40m burpee broad jump
1000m row or ski or 1000m bike erg or 1200m eco/assault bike
200m farmer's carry
100m lunges
40m burpee broad jump

For time:
50-40-30
Wall-ball shots (6/9 kg) (2.7/3 m)
5-4-3
Strict muscle-ups

Post-workout:
1 set:
30 V-ups
40 tuck-ups
50 hollow rocks

• 8:00-15:00.
• 50 wall-ball shots in 4:00 or less.
• 5 strict muscle-ups in 2:00 or less.

Wall-ball shot Load, target height, med-ball squats, med-ball push press throws to a target
Strict muscle-up Low-ring muscle-up transitions, foot-assisted pull-ups and dips

"Conditioning Ladder"
Rower/Farmer's carry
1000m/50m
800m/100m
600m/150m
400m/200m

Run/ wall ball shots
1000m/25
800m/30
600m/35
400m/40

For load:
3-3-3-3-3-3-3
Power clean

Post-workout:
1:00 max-rep power cleans
– Use 75% of your heaviest set of the day.

• Lift once every 3:00.
• Unbroken sets of 3.
• Build to a 3-rep-max.
• Start between 60-70% of 1-rep-max clean.

Power clean Limit load, hang power clean, dumbbell options

EMOM
6 rounds of
12 KB squats
12 bike calories
200m row
5 devil's press
1' rest

5 rounds of:
20 box jump-overs (50/60 cm)
20 push-ups
20 pull-ups

Pre-workout:
EMOM 6:
:15 jump rope skill practice

• 10:00-15:00.
• Box jump-overs in under 1:30.
• Athletes should step down from the box.
• Push-ups in under 1:30 and 4 sets or fewer.
• Pull-ups in under 1:30 and 4 sets or fewer.

Box jump-over Box height, rounds, step-oversPush-ups
Reps, push-ups, hand-elevated push-upsPull-ups
Reps, feet-elevated ring rows, ring rows

"Compromised runs"
For time
5 rounds of
40 air squats
400m run

rest 1 minute between rounds

As many rounds as possible in 10 minutes of:
10 thrusters (35/50 kg)
10 power snatches

• 4-7 rounds.
• Thrusters in 1-2 sets and under 1:00.
• Power snatches in sets of 7 reps or more and under 1:00.
• Two longer range of motion, moderate-load weightlifting movements.

Thruster Load, front squat, push press, dumbbell options
Power snatch Load, hang power snatch, dumbbell options

"Engine builder"
For time
2K run
1k row
1k ski, or
2k bike erg or 2.2k eco/assault bike
40m lunges
40 wall ball shots 6/9kg

1k run
500m row
500m ski, or
1k bike erg or 1.1k eco/assault bike
40m lunges
40 wall ball shots 6/9kg