BENCHMARK
For time:
1,000-m row
50 thrusters (35/45 lb)
30 pull-ups
For time:
1,000-m row
30 thrusters (35/45 lb)
15 pull-ups
For time:
750-m row
30 thrusters (PVC pipe)
15 ring rows
Post-workout
EMOM 8:
2 push presses
– Build to a heavy set of 2 reps.
3 rounds for time:
60 walking lunges
40 double-unders
20 GHD sit-ups
3 rounds for time:
40 walking lunges
:30 double-under attempts
15 GHD sit-ups to parallel
3 rounds for time:
30 walking lunges
40 single-unders
20 sit-ups
Post-workout:
3 sets:
5-15 GHD back extensions
– Rest as needed.
For time:
5 squat snatches (75/115 lb)
20 hand-release push-ups
15-cal row
10 squat snatches
20 hand-release push-ups
15-cal row
15 squat snatches
20 hand-release push-ups
15-cal row
For time:
5 squat snatches (55/75 lb)
15 hand-release push-ups
15-cal row
10 squat snatches
15 hand-release push-ups
15-cal row
15 squat snatches
15 hand-release push-ups
15-cal row
For time:
5 power snatches (35/45 lb)
10 hand-elevated push-ups
10-cal row
10 power snatches
10 hand-elevated push-ups
10-cal row
15 power snatches
10 hand-elevated push-ups
10-cal row
AMRAP 12:
50-m double-DB farmers carry (35/50 lb)
100-m run
10 chest-to-bar pull-ups
AMRAP 12:
50-m double-DB farmers carry (20/35 lb)
100-m run
10 pull-ups
AMRAP 12:
50-m double-DB farmers carry (10/15 lb)
100-m run
10 banded strict pull-ups
Post-workout:
Accumulate:
10 Turkish get-ups/arm
– Use a single DB or KB.
– Build in load as desired through all 10 reps.
5 sets for load:
5 front squats
Same as RX’d
Same as RX’d
For time:
20-18-16-14-12-10-8-6-4-2
Deadlifts (85/115 lb)
– Complete 2 wall walks between each set.
For time:
20-18-16-14-12-10-8-6-4-2
Deadlifts (65/95 lb)
– Complete 2 wall walks between each set.
For time:
10-9-8-7-6-5-4-3-2-1
Deadlifts (55/75 lb)
– Complete 6 plank hold shoulder taps between each set.
For time:
1,000-m row
400-m run
750-m row
400-m run
500-m row
400-m run
250-m row
400-m run
Same as Rx’d
For time:
800-m row
200-m run
600-m row
200-m run
400-m row
200-m run
200-m row
200-m run
Post-workout
Accumulate:
3:00 plank hold
Pre-workout
EMOM 8:
:10-:20 handstand hold
3 rounds for time:
15 DB push presses (35/50 lb)
50-ft DB front rack walking lunges
50 double-unders
– Use two DBs.
3 rounds for time:
15 DB push presses (20/35 lb)
50-ft DB front rack walking lunges
30 double-unders
– Use two DBs.
3 rounds for time:
15 DB push presses (10/15 lb)
50-ft DB front rack walking lunges
50 single-unders
– Use two DBs.
10 rounds for time:
3 bar muscle-ups
5 shuttle runs
– 1 shuttle run is 25 ft down/25 ft back.
10 rounds for time:
1 bar muscle-up
5 shuttle runs
– 1 shuttle run is 25 ft down/25 ft back.
10 rounds for time:
5 ring rows
3 shuttle runs
– 1 shuttle run is 25 ft down/25 ft back.
Post-workout
Accumulate:
30 strict chin-ups
As many reps as possible in 20 minutes with a partner:
10 sumo deadlift high pulls (55/75 lb)
10 wall-ball shots (14/20 lb) (10/11 ft)
– Each partner completes a full round before switching. One partner works at a time.
Same as Rx’d
As many reps as possible in 20 minutes with a partner:
7 sumo deadlift high pulls (35/45 lb)
7 wall-ball shots (8/10 lb) (9/10 ft)
– Each partner completes a full round before switching. One partner works at a time.
AMRAP 20:
300-meter row
10 deadlift (125/185 lb)
50 double-unders
AMRAP 20:
300-meter row
10 deadlift (95/135 lb)
50 single-unders
AMRAP 20:
30 strokes on the rower
10 deadlift (55/75 lb)
50 single-unders or jumping jacks
*The load is a suggested starting point. If you are completing all the tests in the Foundations division, you are free to decrease or increase the load as your skill level allows.
For load:
Shoulder press
2-2-2-2-2-2-2-2-2-2
– Perform a new set every 2:00.
Same as Rx’d
Same as Rx’d
3 rounds for time:
400-m run
21 knees-to-elbows
12 double-DB hang squat cleans (35/50 lb)
3 rounds for time:
400-m run
21 knees-to-armpits
12 double-DB hang squat cleans (20/35 lb)
3 rounds for time:
200-m run
12 hanging knee raises
12 double-DB hang squat cleans (10/15 lb)
Post-workout
Accumulate:
50 alternating DB renegade rows
– Use workout load.
Every 4:00 for 5 rounds:
400/500-m row
– Rest the remaining time in the interval.
– Score is slowest interval.
Every 4:00 for 5 rounds:
300/400-m row
– Rest the remaining time in the interval.
– Score is slowest interval.
Every 4:00 for 5 rounds:
200/250-m row
– Rest the remaining time in the interval.
– Score is slowest interval.
Pre-workout
EMOM 8:
2 deadlifts
– Build to a heavy set of 2 reps.
For time:
45 deadlifts (155/225 lb)
45 handstand push-ups
For time:
45 deadlifts (105/155 lb)
45 pike push-ups
For time:
45 deadlifts (55/75 lb)
45 double-DB push presses (10/15 lb)
For time:
21 dumbbell snatches, arm 1 (35/50 lb)
21 lateral burpees over the dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over the dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over the dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over the dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over the dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over the dumbbell
*Time CAP: 15:00
For time:
21 dumbbell snatches, arm 1 (20/35 lb)
21 lateral burpees over the dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over the dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over the dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over the dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over the dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over the dumbbell
*Time CAP: 15:00
For time:
21 dumbbell snatches, arm 1 (15/25 lb)
21 lateral burpees over the dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over the dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over the dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over the dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over the dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over the dumbbell
*Time CAP: 15:00
*The load is a suggested starting point. If you are completing all the workouts in the Foundations division, you are free to decrease or increase the load as your skill level allows.
Complete as many reps as possible in 8 minutes of:
5 shuttle runs
10 double-DB push jerks (35/50 lb)
20 box step-ups (20/24 in)
– 1 shuttle run = 25 ft down/25 ft back
Complete as many reps as possible in 8 minutes of:
5 shuttle runs
10 double-DB push jerks (20/35 lb)
20 box step-ups (20/24 in)
– 1 shuttle run = 25 ft down/25 ft back
Complete as many reps as possible in 8 minutes of:
5 shuttle runs
10 double-DB push presses (10/15 lb)
20 box step-ups (12/20 in)
– 1 shuttle run = 25 ft down/25 ft back
Post-workout
4 sets:
:20 plank hold
:10 rest
:20 flutter kicks
:10 rest
Every 2 minutes for 10 rounds:
1 clean and jerk
Same as Rx’d
Every 2 minutes for 10 rounds:
2 clean and jerks
3 rounds for time:
4 rope climbs
12 GHD sit-ups
16 single-leg squats
3 rounds for time:
2 rope climbs
12 GHD sit-ups to parallel
16 single-leg squats to a target (16 in)
3 rounds for time:
4 pull-to-stands
12 sit-ups
16 alternating reverse lunges
Post-workout
Accumulate:
50 GHD hip extensions