Workout List
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5 rounds for time of:
5 rope climbs to 15 feet
200-foot Zercher carry
♀ 105-lb barbell
♂ 155-lb barbell
Stimulus and Strategy:
Today's workout is a longer duration couplet. The high volume of rope climbs will be taxing for your grip. Be sure to find a sustainable pace to ensure you don't hit failure. If you are performing the Zercher carry, expect it to make the rope climbs more challenging. Be sure to manage your fatigue and rest as needed. Watch the video to see how to perform the Zercher carry. Find a loading that allows you to make it at least to the 100-foot mark before putting the bar down.
Intermediate option:
5 rounds for time of:
3 rope climbs to 12 feet
200-foot Zercher or front rack carry
♀ 75-lb barbell
♂ 115-lb barbell
Beginner option:
5 rounds for time of:
3 seated rope lock off to stands
100-foot front rack carry
♀ 35-lb barbell
♂ 45-lb barbell
Resources:
The Rope Climb (Basket)
The Rope Climb (Wrapping)
The Zercher Carry
The Rope Lock-Off
The Front-Rack Carry
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Classification: Upper Body
Movements: Rope Climb
For time:
30 box jump overs
150 air squats
1,600-meter run
♀ 24-inch box
♂ 30-inch box
Stimulus and Strategy:
Today's workout is a moderate duration chipper. Expect the box jump overs with the higher box to exhaust your legs and make the air squats more difficult. Keep moving through the air squats, even if your legs are tired from the box jump overs. If needed, slow your pace, breathe, and keep on moving. The combination of box jump overs and air squats will also likely make the start of the run more difficult. Plan to get yourself moving, find a rhythm, and empty the tank to finish strong.
Intermediate option:
For time:
30 box jump overs
120 air squats
1,200-meter run
♀ 20-inch box
♂ 24-inch box
Beginner option:
For time:
30 box step overs
50 air squats
800-meter run
♀ 12-inch box
♂ 20-inch box
Resources:
Box Jump-Over Variations
The Air Squat
Running | Partner Falling Drill
The Box Step-Over
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Classification: Lower Body
Movements: Air Squat, Box Jump, Run, Squat
For time:
10-8-6-4-2 reps
Front squats
20-16-12-8-4 reps
Lateral burpees over the bar
10-8-6-4-2 reps
Power cleans
♀ 125-lb barbell
♂ 185-lb barbell
Stimulus and Strategy:
Today, you'll take on a descending rep triplet that combines moderately heavy barbell work, paired with burpees. Choose a barbell load that allows you to move through the front squats in no more than 3 sets each round and perform quick singles on the power cleans. Plan to complete the largest set of lateral burpees over the bar in no more than 90 seconds.
Intermediate option:
For time:
10-8-6-4-2 reps
Front squats
20-16-12-8-4 reps
Lateral burpees over the bar
10-8-6-4-2 reps
Power cleans
♀ 95-lb barbell
♂ 135-lb barbell
Beginner option:
For time:
8-6-4-2 reps
Front squats
16-12-8-4 reps
Burpees
8-6-4-2 reps
Power cleans
♀ 35-lb barbell
♂ 45-lb barbell
Resources:
The Front Squat
The Lateral Burpee Over the Bar
The Power Clean
The Burpee
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Classification: Total Body
Movements: Burpee, Burpee Over The Bar, Clean, Front Squat, Power Clean, Squat
Pre- and post workout accessory:*
Max set of strict pull ups
*Complete 1 set before and 1 set after the workout.
3 rounds for time of:
400/500-meter row
40 AbMat sit ups
30 alternating dumbbell snatches
♀ 35-lb dumbbell
♂ 50-lb dumbbell
Stimulus and Strategy:
Today's workout is simple, yet challenging, with a goal time of 13-18 minutes. Each row is intended to be completed at a moderate to hard pace that allows for completion in 1:45-2:15 — scale the distances to get you close to these time range goals. The sit up volume is high, and 40 reps will be difficult to achieve at a rapid pace, but shoot to complete these in no more than 2 minutes; scale as needed to do so. Choose a moderate dumbbell snatch load that allows you to complete at least 15-20 reps consecutively. The demand of this movement will be made more difficult due to the row and sit ups that precede it. It will take time to establish the correct mechanics and the correct load prior to starting the workout.
Intermediate option:
Pre- and post workout accessory:*
Max set of strict pull ups
*Complete 1 set before and 1 set after the workout.
3 rounds for time of:
400/500-meter row
30 AbMat sit ups
30 alternating dumbbell snatches
♀ 20-lb dumbbell
♂ 35-lb dumbbell
Beginner option:
Pre- and post workout accessory:*
Max ring rows
Feet should be directly underneath the rings.
*Complete 1 set before and 1 set after the workout.
3 rounds for time of:
250/300-meter row
15 AbMat sit ups
15 alternating dumbbell snatches
♀ 10-lb dumbbell
♂ 15-lb dumbbell
Resources:
The Strict Pull-Up
The Ring Row
Rowing Body Position Tips
The AbMat Sit-Up
The Dumbbell Power Snatch
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Classification: Total Body
Movements: Dumbbell Power Snatch, Dumbbell Snatch, Power Snatch, Pull Up, Row, Sit Up, Snatch, Strict Pull Up
Deadlift 5-5-5-5-5 reps
Stimulus and Strategy:
Today's workout is a classic heavy day. Look back at April 29, 2025, to find your last heavy 5-rep deadlift to help gauge your target loading today. Plan to lift heavy, relative to your capacity, either sticking with the same load across all 5 sets or beginning the first set of 5 at 65% or higher of your recent 1-rep max and building from there. Newer athletes and those who struggle to maintain sound mechanics on the deadlift will hold at lighter weights to improve mechanics and consistency before challenging near maximal loads.
Intermediate option:
Same as Rx'd
Beginner option:
Same as Rx'd
Resources:
The Deadlift
Deadlift Cycling | Faults and Fixes
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Classification: Lower Body
Movements: Deadlift
Complete as many reps as possible in 3 minutes of:
200-meter run
50-foot handstand walk
Max kettlebell swings
Rest 1 minute between sets. Repeat for a total of 4 sets.
♀ 35-lb kettlebell
♂ 53-lb kettlebell
Stimulus and Strategy:
Today, you'll take on four AMRAPs, where you'll need to get through a run and a handstand walk before accumulating max kettlebell swings. Your score is the total kettlebell swings you complete over the 4 sets. Choose scaling options as needed to ensure you have at least 30 seconds to perform kettlebell swings each round. Shoot to finish each run in under 1:15 and each handstand walk distance in under 1 minute. Your chosen kettlebell weight should allow you to perform the reps unbroken or with no more than one break. Find a run pace that's challenging but allows you to start your handstand walk as soon as you finish.
Intermediate option:
Complete as many reps as possible in 3 minutes of:
200-meter run
25-foot handstand walk
Max Russian kettlebell swings
Rest 1 minute between sets. Repeat for a total of 4 sets.
♀ 35-lb kettlebell
♂ 53-lb kettlebell
Beginner option:
Complete as many reps as possible in 3 minutes of:
200-meter run
50-foot bear crawl
Max Russian kettlebell swings
Rest 1 minute between sets. Repeat for a total of 4 sets.
♀ 26-lb kettlebell
♂ 35-lb kettlebell
Resources:
Running | Falling Forward
The Handstand Walk
The Kettlebell Swing
The Russian Kettlebell Swing
The Bear Crawl
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Classification: Total Body
Movements: Core, Handstand Walk, Kettlebell Swing, Run
21-15-9 reps for time of:
Dumbbell box step overs
Chest to bar pull ups
♀ 35-lb dumbbells and a 20-inch box
♂ 50-lb dumbbells and a 20-inch box
Stimulus and Strategy:
Today, you'll take on a grippy workout that will challenge you to be smart about breaks, while still pushing intensity. Choose a load that allows you to continue moving with minimal breaks on the dumbbell box step overs. Plan to hold the dumbbells at your sides in a farmers carry position. Scale the pull ups as needed for you to complete the reps in 1-3 sets each round. The descending rep scheme should allow you to keep the intensity up even as your grip and shoulders fatigue.
Intermediate option:
21-15-9 reps for time of:
Dumbbell box step overs
Pull ups
♀ 20-lb dumbbells and a 20-inch box
♂ 35-lb dumbbells and a 20-inch box
Beginner option:
21-15-9 reps for time of:
Dumbbell box step overs
Jumping pull ups
♀ 15-lb dumbbells and a 12-inch box
♂ 25-lb dumbbells and a 12-inch box
Resources:
The Dumbbell Box Step-Over
The Kipping Chest to-Bar Pull-Up
The Kipping Pull-Up
Jumping Pull-Up Progression
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Classification: Upper Body
Movements: Chest To Bar Pull Up, Pull Up
2 rounds for time of:
40/50-calorie row
40 burpees
30 knees to elbows
Stimulus and Strategy:
Today, we have a longer workout that will test your consistency and challenge you to maintain efficient movement. Aim to maintain a consistent row pace, keeping the arms long and focusing on the leg drive. Steady wins the race on burpees today — just keep chipping away at those reps.
Intermediate option:
2 rounds for time:
40/50-calorie row
40 burpees
30 knees to chests
Beginner option:
2 rounds for time:
20/30-calorie row
20 burpees
10 hanging knee raises
Resources:
Rowing
The Burpee
The Kipping Knees to-Elbows
The Kipping Hanging Knee Raise
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Classification: Total Body
Movements: Burpee, Row
Complete as many rounds and reps as possible in 9 minutes of:
12 alternating dumbbell hang snatches
6 dumbbell overhead squats, left arm
6 dumbbell overhead squats, right arm
12 lateral jumps over the dumbbell
♀ 35-lb dumbbell
♂ 50-lb dumbbell
Stimulus and Strategy:
Today, we have a short AMRAP with some intended pressing interference between the snatches and overhead squats. Efficient use of your hips in the snatch will save your shoulders a bit for the overhead squats. Keep your working arm locked out in the overhead squat to maintain the ability to push through fatigue. Use the lateral jumps to catch your breath and allow your shoulders to rest before starting the next set of snatches.
Intermediate option:
Complete as many rounds and reps as possible in 9 minutes of:
12 alternating dumbbell hang snatches
6 dumbbell overhead squats, left arm
6 dumbbell overhead squats, right arm
12 lateral jumps over the dumbbell
♀ 20-lb dumbbell
♂ 35-lb dumbbell
Beginner option:
Complete as many rounds and reps as possible in 9 minutes of:
12 alternating dumbbell hang snatches
6 dumbbell overhead reverse lunges, left arm
6 dumbbell overhead reverse lunges, right arm
12 lateral steps over the dumbbell
♀ 10-lb dumbbell
♂ 15-lb dumbbell
Resources:
The Dumbbell Hang Power Snatch
The Dumbbell Overhead Squat
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Classification: Total Body
Movements: Hang Power Snatch, Lunge, Overhead Squat, Power Snatch, Snatch, Squat
Every minute on the minute for 8 minutes:
2 shoulder presses
Add weight every 2 minutes. Use 50-60% of the heaviest set for the workout.
Then,
4 rounds for time of:
400-meter run
12 shoulder presses
Stimulus and Strategy:
Today's workout is a sneaky upper body pressing stamina day. Expect these shoulder presses to be a bit more challenging with an elevated heart rate. The loading for intermediate and Rx'd athletes will be 50-60% of their heaviest set in the strength work. This loading should feel light to moderate and allow you to perform your reps in 2 sets or less. This is a good starting point, and you can always adjust as needed. Plan on taking the barbell out of a rack during the EMOM, but for the workout, you will take the barbell from the ground. Push the pace on each run. Get to the bar, pick it up, and get right to work.
Intermediate option:
Same as Rx'd.
Beginner option:
Every minute on the minute for 8 minutes:
2 shoulder presses
Add weight every 2 minutes. Use 50-60% of the heaviest set for the workout.
Then,
4 rounds for time:
200-meter run
12 shoulder presses
Resources:
The Shoulder Press
Running | Change in Support Drill
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Classification: Upper Body
Movements: Overhead Press, Run