Find your next
great workout.

25 Rounds
10 Calorie Ski (OR Row)
13 Calorie Bike Erg (OR another bike)

26 Rounds
10 Calorie Ski (OR Row)
13 Calorie Bike Erg (OR Another Bike)
Rx'd Run Sub: 200m for Ski/Row OR 250m for Bike

2 Sets
2 Rounds
15 Deadlifts (225/155)
30 Wall Balls (20/14)
-rest 2 minutes b/t sets-
-rest 4 minutes total before the next workout-
2 Sets
2 Rounds
15 Overhead Squats (135/95)
30 GHD Sit Ups
-rest 2 minutes b/t sets-

3 Sets
50ft shuttle Run (2x25ft)
20 Wall Balls (20/14) (11’/10’)
6 Dumbbell Squat Snatches (50/35)
50ft shuttle Run (2x25ft)
-Rest 4 minutes between sets-

60-45-30-15-15-30-45-60
Calorie Assault Bike (OR Echo)
-rest 1:1 b/t sets-

4 Rounds
10 Pull Ups
200m Run
10 Pushups
200m Run
*Wear a weighted vest (20/14)

6 Sets (1 Set Every 4 Minutes)
21/16 Calorie Assault Bike (OR 17/14 Calorie Echo Bike)
9 Devil Press (2x50/35)

60 Double Unders
30 Pull Ups
60 Double Unders
20 Chest to Bar
60 Double Unders
10 Burpee Pull Ups
60 Double Unders
20 Chest to Bar
60 Double Unders
30 Pull Ups
60 Double Unders

3 Sets
AMRAP 90 Seconds
200m Row
Max Reps Power Snatch (95/65)
-Rest 30 Seconds-
AMRAP 90 Seconds
Max Reps Lateral Burpees Over Rower
-Rest 30 Seconds-
AMRAP 90 Seconds
200m Row
Max Reps Bar Muscle Ups
-Rest 2 Minutes Between Sets-
*SCORING - every 10m Row = 1 rep (full 200m = 20 reps)

21-15-9
Echo bike Calories
Power Snatches (105/75)

12-10-8-6-4
Back Rack Walking Lunge (185/125)
Box Jump Overs (36/30)
-straight into-
2000m Ski

5 Rounds
25 yard Sled Push (145/125)
25 yard Hand Over Hand Sled Pull (145/125)
-Rest 1:1 between sets-
*Add 1x45/25 each round
*Sub 50ft Back Rack Lunge (95/65) - add 20/10 lbs each round
*Sub 3 Strict Chin Ups, add 3 reps each round

3 Rounds
400 meter Run
21 Kettlebell Swings (53/35)
12 Pull-Ups

200 Double Unders
100 Wall Balls (20/14)

8 Sets (1 Set Every 4 Minutes)
500m Bike Erg
50 Double Unders
500m Bike Erg
*Sub 15/12 Calorie Air Bike if needed

AMRAP 4 Minutes
6 Dumbbell Strict Press (2x50/35)
2 Strict Chin Ups
-rest 1 minute-
AMRAP 4 Minutes
8 Dumbbell Hang Cleans (2x/50/35)
4 Wall Walks
-rest 1 minute-
AMRAP 4 Minutes
8 Dumbbell Bench Press (2x50/35)
1 Legless Rope Climb
-rest 1 minute-
AMRAP 4 Minutes
12 Hang Dumbbell Snatches (50/35)
12 Hand Release Push-ups
-rest 1 minute-

4 sets
2 minute AMRAP
50ft Single Dumbbell Walking Lunge (50/35)
15/12 Calorie Assault Bike (Echo Bike 12/10 Calories)
In remaining time: Max Ring Muscle ups
-Rest 90 seconds b/t sets-

AMRAP 10 Minutes
12 Deadlifts (155/105)
9 Hang Cleans (155/105)
6 Push Jerks (155/105)
*Each round must remain unbroken

5 Sets (1 Set Every 3 Minutes)
10 Power Cleans (115/80)
10 Bar Facing Burpees
15 Toes to Bar

6 Rope Climbs
-Straight into-
3 Rounds
10 Overhead Squats (95/65)
10 Calorie Echo Bike
-rest 1:1-
30 Overhead Squat (95/65)
-Straight into-
3 Rounds
2 Rope Climbs
10 Calorie Echo Bike
-rest 1:1-
30 Calorie Echo Bike
-Straight into-
3 Rounds
10 Overhead Squat (95/65)
2 Rope Climbs

30 Rounds
5 Wall Balls (20/14) (10ft/9ft)
3 Handstand Push Ups
1 Power Clean (225/155)

In 6 minutes
800m Run
Heavy Single Snatch
-rest 2 minutes-
8 Power Snatches (155/105)
800m Run

4 Sets (1 Set Every 5 Minutes)
12/10 Calorie Echo Bike
10 Handstand Push Ups
50 Double Unders
5 Strict Handstand Push Ups
12/10 Calorie Echo Bike

10 Sets (New Set Every 2 Minutes)
Average Row Calories From Week 1 + 1 Calorie
Average Burpees From Week 1 + 1 Burpee
*Or +1 From Highest Set