Find your next
great workout.

2 Sets
AMRAP 5 Minutes
1 Rope Climb
25ft Dumbbell Front Rack Lunge (2x50/35)
30 Double Unders
-Rest 3 minutes-
AMRAP 5 Minutes
3 Devils Press (2x50/35)
200m Calorie Ski
25ft Handstand Walk
-rest 3 minutes b/t sets-
*5ft lunge = 1 rep / 10m = 1 rep

10 Squat Cleans (185/125)
60 Shuttle Runs (50ft)
10 Squat Cleans (185/125)
90 GHD Sit Ups
10 Squat Cleans (185/125)

5 Sets
1000m Row
-rest 2 minutes b/t sets-
-then-
5 Sets
30 Wall Balls (20/14) (10'/9')
-rest 1 minute b/t sets-

5 Sets
15/12 Calorie Echo Bike
12 Dumbbell Deadlifts (2x50/35)
9 Dumbbell Hang Cleans (2x50/35)
6 Dumbbell Shoulder To Overhead (2x50/35
-rest 1:1 b/t sets-

20/16 Calorie Bike Erg
20 Front Rack Box Step Ups (75/55) (24”/20”)
20/16 Calorie Bike Erg
20 Back Rack Box Step Up (95/65) (24”/20”)
20/16 Calorie Bike Erg
20 Front Rack Box Step Ups (75/55) (24”/20”)
20/16 Calorie Bike Erg

4 Sets
100ft Sled Push (2x45/1x45) (OR 50ft Front Rack Walking Lunge (95/65))
-sprint back to start-
100ft Dumbbell Farmer Carry (2x70/50)
-sprint back to start-
100ft Sandbag Carry (150/100) (OR 100ft Double DB Front Rack Carry (2x70/50))
-sprint back to start-
-rest 2 minutes b/t sets-

AMRAP 20 minutes
20/16 Calorie Assault Bike
15 Dumbbell Bench Press (2x50s/35s)
10 Strict Pull Ups (OR 20 Dumbbell Deadlifts (2x50s/35s))
*Sub 15/12 Calorie Echo Bike

5 Sets
Minute 1: Max Calorie Bike Erg
Minute 2: Max Box Jump Overs (24”/20”)
Minute 3: Max Toes to Bar (Rounds 1, 3 and 5)/Max Bar Muscle Ups (Rounds 2 and 4)
Minute 4: Rest
*Stop if you get to 20 Toes to Bar / 10 Bar Muscle Up

3 Sets (1 Set Every 12 Minutes)
30/24 Calorie Echo Bike
30 Box Jump Overs (24/20)
30 Push Ups
30 Dumbbell Snatch (50/35)
30/24 Calorie Ski OR Row

5 Sets
30/24 Calorie Row
20 GHD Sit Ups
10 Burpee Over Rower
-Rest 3 minutes between sets-

5 Sets
40 Double Unders
4 Ring Muscle Ups
-rest 1 minute b/t sets-

3 Sets
30 Front Squats (95/65)
90 Double Unders
30 Pull Ups
-rest 3 minutes between sets-

75 Wall Balls (20/14)
75 Toes to Bar
75 Dumbbell Snatches (50/35)
75 Box Jump Overs (24/20)

2 sets:
AMRAP 90 Seconds
200ft Sled Push (empty sled = 100lbs)
Max Burpee Box Jump Overs (24/20)
-rest 90 seconds-
AMRAP 90 Seconds
10 Burpee Box Jump Overs (24/20)
Max Distance Sled Push (Every 20ft of sled push = 1 rep)
-rest 90 seconds b/t sets-

5 Rounds at easy/moderate pace
100ft Reverse Sled Drag (moderate) (OR backwards walk uphill, or with dumbbell/plate, or on treadmill)
100ft Sled Push (moderate) (OR 20 Air Squats)
2 Minute Row
4 Turkish Get Up (53/35) (each arm)
2 Minute Bike

10-20-30-40
Kettlebell Swings (53/35)
40-30-20-10
Toes to Bar
*200m Run after each round

2 sets:
5-4-3-2-1
Deadlifts (275/185)
Wall Facing Strict Handstand Push Up
-rest 3 minutes b/t sets-

4 Sets: (1 Set Every 5 Minutes)
Odd Sets: 25/20 Calorie Assault Bike (OR 20/16 Calorie Echo Bike)
Even Sets: 25/20 Calorie Row

2 Sets
21 Deadlifts (225/155)
21 Handstand Push Ups
-Rest 1:1 Between Sets-
2 Sets
15 Deadlifts (275/185)
75ft Handstand Walk
-Rest 1:1 Between Sets-
2 Sets
9 Deadlifts (315/225)
9 Wall Facing Strict Handstand Push Ups
-Rest 1:1 Between Sets-

50 Toes to Bar
40 Burpee to Bar (6” reach)
30 Strict Handstand Push Ups
20 Bar Muscle Ups
10 Rope Climbs

3 Rounds
15/12 Calorie Standing Bike Erg
12 Dumbbell Deadlifts (2x50/35)
9 Dumbbell Hang Power Cleans (2x50/35)
6 Dumbbell Shoulder to Overhead (2x50/35)
-Rest 5 Minutes-
For Time
45/36 Calorie Standing Bike Erg
36 Dumbbell Deadlifts (2x50/35)
27 Dumbbell Hang Power Cleans (2x50/35)
18 Dumbbell Shoulder to Overhead (2x50/35)

AMRAP in 10 minutes
30 Double-Unders
15 Power Snatches (75/55 lb)

AMRAP in 15 minutes
9 Deadlifts (155/100 lb)
12 Push-Ups
15 Box Jumps (24/20 in)

AMRAP in 5 minutes
1 Squat Clean (165/110 lb)
1 Jerk (165/110 lb)