Workout List
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3 rounds for time of:
800-meter run
30 dumbbell hang squat cleans
200-meter dumbbell front rack carry
♀ 20-lb dumbbells
♂ 35-lb dumbbells
Stimulus and Strategy:
Today’s workout is a bit of a grind, challenging your stamina, endurance, midline, and mental fortitude. Use a weight for the dumbbell hang squat cleans that allows you to complete your reps in 3 sets or less. If you can hang on for bigger chunks, do it. The dumbbell front rack carry is meant to be mentally and physically tough. For the carry, don’t rest the dumbbells vertically on the shoulders. Instead, try to maintain a true dumbbell front rack position with one head of the dumbbell resting on the shoulder, the hand on the handle, and the elbows up. Embrace your time spent with these dumbbells and have fun.
To reduce the complexity of the hang squat cleans, perform hang medicine ball cleans, or reduce the reps and perform hang power cleans plus a front squat. For the front rack carry, use a single dumbbell.
In case of injury or limitation, for the hang squat cleans, consider dumbbell or kettlebell goblet squats or air squats. For the front rack carry, consider a farmers carry. For the 800-meter run, perform 1,750/2,500 meters on the Echo bike or 800/1,000 meters on the rower.
Intermediate option:
3 rounds for time of:
800-meter run
20 dumbbell hang squat cleans
200-meter dumbbell front rack carry
♀ 15-lb dumbbells
♂ 25-lb dumbbells
Beginner option:
3 rounds for time of:
400-meter run
15 dumbbell hang squat cleans
100-meter dumbbell front rack carry
♀ 10-lb dumbbells
♂ 15-lb dumbbells
Coaching cues:
In the dumbbell hang squat clean, focus on jumping and shrugging with straight arms before pulling the dumbbells to the shoulders and your body into the bottom of the squat.
Resources:
Running Drills | High Knees and Butt Kickers
The Dumbbell Hang Squat Clean
Double-Dumbbell Front-Rack Carry
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Classification: Lower Body
Movements: Air Squat, Bike, Clean, Front Squat, Hang Power Clean, Medicine Ball Clean, Power Clean, Row, Run, Squat, Squat Clean
Complete as many rounds and reps as possible in 10 minutes of:
12/15-calorie row
10 push jerks
♀ 95-lb barbell
♂ 135-lb barbell
Stimulus and Strategy:
Today’s workout is meant to be a pushing and pulling sprint, back and forth between the two movements. The calories on the rower are meant to be completed in a minute or less and the push jerks should be completed in unbroken sets for most of your rounds. This means the loading of the barbell should be light to moderate. The duration of this workout isn’t very long, so push the pace from the start and hold on.
To reduce the complexity of the push jerks, perform push presses.
In case of injury or limitation, for the push jerks, perform dumbbell push jerks (rack position limitation), shoulder presses, or even push ups to eliminate the loading. For the calories, use any machine available.
Intermediate option:
Complete as many rounds and reps as possible in 10 minutes of:
9/12-calorie row
10 push jerks
♀ 65-lb barbell
♂ 95-lb barbell
Beginner option:
Complete as many rounds and reps as possible in 10 minutes of:
6/9-calorie row
10 push jerks
♀ 35-lb barbell
♂ 45-lb barbell
Coaching cues:
In the push jerk, you aren’t pushing the barbell up away from your body. Instead, you are pushing your body underneath the barbell.
Resources:
Rowing
Rowing | Body Position Tips
The Push Jerk
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Classification: Upper Body
Movements: Dumbbell Push Jerk, Jerk, Push Jerk, Push Press, Push Up, Row, Sprint
5 rounds for time of:
20 box step ups
1 rope climb to 15 feet
10 alternating strict single leg toes to bars
1 rope climb to 15 feet
♀ 20-inch box
♂ 20-inch box
Stimulus and Strategy:
Today’s workout slows down the intensity and puts your attention on some gymnastics skills. However, if you can move quickly and maintain good technique, continue to “dance” that line for as long as possible in this effort. A single round in this workout should take no longer than 4 minutes. If necessary, consider some of the scaling options below.
To reduce the complexity of the rope climb, reduce the height of the climb. For the single leg strict toes to bars, reduce the range of motion by bringing your foot up to a manageable height. You may even consider a slight kipping swing for momentum.
In case of injury or limitation, for the rope climbs, perform pull to stands or strict pull ups. For the single leg strict toes to bars, perform seated single leg raises.
Intermediate option:
5 rounds for time:
20 box step ups
1 rope climb to 12 feet
10 alternating strict single leg toes to chest height
1 rope climb to 12 feet
♀ 20-inch box
♂ 20-inch box
Beginner option:
3 rounds for time:
20 box step ups
2 pull to stands
10 alternating seated single leg raises
2 pull to stands
♀ 12-inch box
♂ 20-inch box
Coaching cues:
In the strict single leg toes to bar, control the descent of your legs and finish each rep with the feet slightly in front of the body. The combination of these two techniques will minimize the amount of uncontrolled swinging.
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Classification: Total Body
Movements: Pull Up, Rope Climb, Step Up, Strict Pull Up, Toes To Bar
21-18-15-12-9-6-3 reps for time of:
Bench presses
Calories on the Echo bike
♀ 125-lb barbell
♂ 185-lb barbell
Stimulus and Strategy:
Today’s workout is a weightlifting and monostructural couplet. Use caution when pushing the pace on the bike. That strategy may make the bench presses more difficult than necessary. Instead, adjust your pace so you can maintain bigger chunks of reps on the bench. The loading of the barbell should be moderate to heavy and allow you to maintain consistent sets of 5-7 reps. Avoid pushing to failure on the bench presses unless you have a spotter. If you do not have a spotter, take extra time to rest between sets and only perform reps you know you can complete.
To reduce the complexity of the bench presses, perform dumbbell bench presses or dumbbell floor presses.
In case of injury or limitation, perform the calories on any machine available. For the bench presses, perform single arm dumbbell bench presses or push ups.
Intermediate option:
21-18-15-12-9-6-3 reps for time of:
Bench presses
Calories on the Echo bike
♀ 95-lb barbell
♂ 135-lb barbell
Beginner option:
15-12-9-6-3 reps for time of:
Dumbbell bench presses
Calories on the Echo bike
♀ 15-lb dumbbells
♂ 20-lb dumbbells
Coaching cues:
To set your upper back into position for the bench press, think about pulling your lats down into your back pockets and turning your arms so the bony part of your elbows are facing away from you.
Resources:
The Bench Press
Rogue Echo Bike
Dumbbell Bench Press
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Classification: Upper Body
Movements: Bench, Bike, Dumbbell Bench, Push Up
Back squat 3-3-3-3-3-3-3 reps
Stimulus and Strategy:
Today is a heavy day. Keep in mind, heavy is relative to each athlete's capacity and experience. As long as you are working to your limits, you will benefit from today’s effort. Experienced athletes should build to a heavy set of 3 and plan to go as heavy as possible across all sets. Another thought is to warm up to a heavy set of 3, then try to hold that load across all 7 sets. This is called a straight set and is geared more toward the advanced athlete. Newer athletes should start light, focus on mechanics, and slowly add weight as they are comfortable.
To adjust the complexity of the lift, consider performing goblet squats with a dumbbell or kettlebell.
In case of an injury or limitation, consider squatting with a single dumbbell or kettlebell. You can also lunge with load or perform an unloaded air squat.
Intermediate option:
Same as Rx’d.
Beginner option:
Back squat 5-5-5-5-5 reps
Coaching cues:
As you stand up out of the bottom of the squat, focus on the shoulders and hips rising together while driving through your heels to stand.
Resources:
The Back Squat
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Classification: Lower Body
Movements: Air Squat, Back Squat, Lunge, Squat
3 rounds for time of:
30 alternating dumbbell snatches
30 burpee pull ups
Set the pull up bar 6 inches above your reach.
♀ 35 lb
♂ 50 lb
Stimulus and Strategy:
Today’s workout is a couplet with a bit of movement function interference. The loading of the dumbbell should allow you to maintain larger chunks of reps on the dumbbell snatches. If you can hang on and go unbroken through any of your sets, do it. For the burpee pull ups, be smooth and methodical through your reps. Remember to breathe and pay attention to finishing the burpee directly underneath the pull up bar, as this will increase efficiency and cycle times.
To reduce the complexity of the dumbbell snatch, perform the movement from the hang position. For the burpee pull ups, perform up downs instead of burpees and lower the pull up bar to allow you to use your legs more.
In case of injury or limitation, for the burpee pull ups, perform up downs in place of the burpees and ring rows for the pull ups. For the dumbbell snatches, consider dumbbell cleans if there is an overhead limitation.
Intermediate option:
3 rounds for time of:
30 alternating dumbbell snatches
20 burpee pull ups
Set the pull up bar at your fingertips when your arms are extended overhead.
♀ 20 lb
♂ 35 lb
Beginner option:
3 rounds for time of:
15 alternating dumbbell snatches
15 burpee jumping pull ups
Set the pull up bar at the middle of your forearms when your arms are extended overhead.
♀ 10 lb
♂ 15 lb
Coaching cues:
In your burpees, pick a spot on the ground to put your chest. This spot should allow you to jump your feet or step your feet up directly underneath the pull up bar.
Resources:
The Dumbbell Power Snatch
Burpee Pull-Up
Burpee Pull-Up Tips
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Classification: Total Body
Movements: Burpee, Clean, Dumbbell Power Snatch, Dumbbell Snatch, Power Snatch, Pull Up, Row, Snatch
For time:
Ruck 3 miles
or
Run 4 miles
♀ 30 lb
♂ 45 lb
Stimulus and Strategy:
Today’s workout is a longer duration grind. Fill up a backpack and get outside. If you’re new to rucking or a newer athlete, move at a march pace and reduce the distance to complete the run or ruck in no more than 35 minutes. If you’re more experienced, feel free to pick up the pace. For the 4-mile run option, consider your recent 5K run effort and attempt to hold a slightly more manageable pace. For clarity, the run option is meant to be completed without load.
To reduce the complexity of the ruck, walk or jog without any weight.
In case of injury or limitation, perform 15,000 meters on an Echo bike, or 7,000 meters on a rower or ski erg.
Intermediate option:
Same as Rx’d.
Beginner option:
For time:
Ruck 1.5 miles
or
Run 2 miles
♀ 10 lb
♂ 15 lb
Coaching cues:
When rucking, ensure whatever you are carrying is close to your body. The looser and farther away from the body the load is, the more you can be pulled out of position, and more strain is put on the body.
Resources:
Running | Pulling in Place Drill
Running | Falling Forward Drill
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Classification: Cardio
Movements: Bike, Row, Run, Ski Erg
For time:
40 box jump overs
40 kettlebell goblet squats
40 hand release push ups
30 box jump overs
30 kettlebell goblet squats
30 ring dips
20 box jump overs
20 kettlebell goblet squats
20 handstand push ups
♀ 53-lb kettlebell and a 20-inch box
♂ 70-lb kettlebell and a 24-inch box
Stimulus and Strategy:
Today’s workout is a take on the Hero benchmark JT. Like the original workout, expect the pressing fatigue to be a real factor. However, you may experience fatigue of the hip flexors, which will make kipping the pressing movements more challenging. Manage your reps and avoid pushing to failure. The loading of the kettlebell should allow you to perform your squats in 2 sets or fewer.
To reduce the complexity of the handstand push ups, perform pike push ups. For the ring dips, perform jumping or banded ring dips. For the push ups, perform from the knees. For the box jump overs, perform box step overs.
In case of injury or limitation, for the handstand push ups, perform seated dumbbell shoulder presses. For the ring dips, perform foot assisted ring dips or straight bar dips. For the push ups, perform these with your hands on an elevated surface like a 30-inch box. For the kettlebell goblet squats, perform air squats to a target.
Intermediate option:
For time:
40 box jump overs
40 kettlebell goblet squats
40 hand release push ups
30 box jump overs
30 kettlebell goblet squats
30 jumping ring dips
20 box jump overs
20 kettlebell goblet squats
20 pike push ups
♀ 35-lb kettlebell and a 20-inch box
♂ 53-lb kettlebell and a 24-inch box
Beginner option:
For time:
20 box step overs
20 single dumbbell goblet squats
20 push ups from the knees
15 box step overs
15 single dumbbell goblet squats
15 foot assisted ring dips
10 box step overs
10 single dumbbell goblet squats
10 seated dumbbell shoulder presses
♀ 10-lb dumbbells and a 12-inch box
♂ 15-lb dumbbells and a 20-inch box
Coaching cues:
On the push ups, squeeze your thighs, glutes, and stomach throughout your reps. This will help your entire body move up and down as a unit.
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Classification: Total Body
Movements: Air Squat, Bench, Box Jump, Dip, Handstand Push Up, Push Up, Ring Dip, Squat
For time:
50 power cleans
♀ 125 lb
♂ 185 lb
Stimulus and Strategy:
Today’s workout is straightforward — simply move through the power cleans as quickly as possible. The loading of the barbell is meant to be moderate to heavy. This means some may choose to perform singles for all their reps, while others may be able to complete several sets of touch and go reps. Either way, a good goal is aiming to complete 5 reps or more per minute. When you are taking a break, don’t let that bar sit there for too long; get your hands back on the bar quickly.
To reduce the complexity of the power clean, perform a hang power clean or consider using dumbbells.
In case of injury or limitation, perform a sumo deadlift high pull or medicine ball clean if there is a limitation with the rack position.
Intermediate option:
For time:
50 power cleans
♀ 95 lb
♂ 135 lb
Beginner option:
For time:
50 power cleans
♀ 35 lb
♂ 45 lb
Coaching cues:
On the power clean, after you finish your pull, focus on driving your elbows around the barbell as quickly as possible.
Resources:
The Power Clean
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Classification: Total Body
Movements: Clean, Deadlift, Hang Power Clean, Medicine Ball Clean, Power Clean, Sumo Deadlift, Sumo Deadlift High Pull
For total reps:
4 minutes of Echo bike calories
1 minute of GHD sit ups
1 minute of double unders
3 minutes of Echo bike calories
1 minute of GHD sit ups
1 minute of double unders
2 minutes of Echo bike calories
1 minute of GHD sit ups
1 minute of double unders
Stimulus and Strategy:
In today’s workout, the question is: How hard can you push the pace on the bike and still keep moving on the GHD sit ups and double unders? One strategy might be to hold a consistent RPM/cadence for each interval, while another strategy may be to increase the pace on the bike as the time goes down. For the GHD and the double unders, aim to move for as much of the minute as possible.
If you are not familiar with or have not been training consistently with the GHD, reduce the complexity of the GHD sit ups by reducing the range of motion to parallel. For the double unders, perform single unders.
In case of an injury or limitation, consider performing sit ups, V-ups, or hollow rocks for the GHD sit ups. For the double unders, consider performing lateral line hops or penguin taps. For the bike calories, complete these on any available machine.
Intermediate option:
For total reps:
4 minutes of Echo bike calories
1 minute of GHD sit ups to parallel
1 minute of double unders
3 minutes of Echo bike calories
1 minute of GHD sit ups to parallel
1 minute of double unders
2 minutes of Echo bike calories
1 minute of GHD sit ups to parallel
1 minute of double unders
Beginner option:
For total reps:
4 minutes of Echo bike calories
1 minute of AbMat sit ups
1 minute of single unders
3 minutes of Echo bike calories
1 minute of AbMat sit ups
1 minute of single unders
2 minutes of Echo bike calories
1 minute of AbMat sit ups
1 minute of single unders
Coaching cues:
On the GHD sit up, unlock your knees as you lay back. Then, as you sit up, squeeze your thighs and drive your heels down toward the foot plate.
Resources:
The Rogue Echo Bike
The GHD Sit-Up
The Double-Under
GHD Sit-Up Progression
The AbMat Sit-Up
The Single-Under
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Classification: Upper Body
Movements: Bike, Double Under, GHD Sit Up, Sit Up