Workout List
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2 rounds for time of:
15 shuttle runs
35 toes to bars
15 shuttle runs
25 strict pull ups
One shuttle run is 25 feet out and 25 feet back.
Stimulus and Strategy:
This is a longer workout that will challenge your endurance, stamina, and grip. To move through this workout as efficiently as possible, consider breaking the toes to bars and strict pull ups into smaller sets, coupled with quick breaks to avoid muscular failure early on. Move through the shuttle runs at a quick pace; scale as needed to complete each set in under 2 minutes. Complete the toes to bars and pull ups each in 3 minutes or less.
Intermediate option:
2 rounds for time of:
15 shuttle runs
25 toes to bars
15 shuttle runs
15 strict pull ups
One shuttle run is 25 feet out and 25 feet back.
Beginner option:
2 rounds for time of:
5 shuttle runs
25 hanging knee raises
5 shuttle runs
15 ring rows
One shuttle run is 25 feet out and 25 feet back.
Resources:
Shuttle Run Tips
The Kipping Toes to-Bar
The Strict Pull-Up
The Kipping Hanging Knee Raise
The Ring Row
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Classification: Upper Body
Movements: Pull Up, Row, Run, Strict Pull Up, Toes To Bar
Hang power snatch 2-2-2-2-2-2-2-2-2-2 reps
Stimulus and Strategy:
Today's workout is a heavy day. Keep in mind that heavy is relative to each athlete. Be sure to keep track of your heaviest lift, so you can compare it to future lifts. Start between 60-70% of your 1-rep max, and take small jumps, building from there. Rest about 2 minutes between sets. Increase loading across each lift if possible. If you miss a lift, reduce the weight and make the needed corrections before building back up.
Intermediate option:
Same as Rx'd.
Beginner option:
Same as Rx'd.
Resources:
The Hang Power Snatch
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Classification: Total Body
Movements: Hang Power Snatch, Power Snatch, Snatch
Complete as many rounds and reps as possible in 8 minutes of:
10 overhead squats
5 chest to bar pull ups
♀ 65-lb barbell
♂ 95-lb barbell
Stimulus and Strategy:
Today we have 8 minutes of fast transitions — 100+ total reps, and no rest for the shoulders or grip. Think 80+ overhead squats and 40+ chest to bar pull ups. This is a lot of work in a short time. Make it a goal to hold a round every minute, shooting for 8 rounds. Overhead squat loading must allow for straight arms overhead and a full depth, flat foot position at the bottom of the squat. Due to the expectation of fast transitions, the chest to bar option needs to be relatively easy for the first half of the workout, but as fatigue sets in, it will quickly become more challenging. For advanced athletes, shoot for 40-second rounds.
Intermediate option:
Complete as many rounds and reps as possible in 8 minutes of:
10 overhead squats
3 chest to bar pull ups
♀ 55-lb barbell
♂ 75-lb barbell
Beginner option:
Complete as many rounds and reps as possible in 8 minutes of:
10 overhead squats
5 ring rows
♀ 35-lb barbell
♂ 45-lb barbell
Resources:
The Overhead Squat
The Chest to-Bar Pull-Up
The Ring Row
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Classification: Total Body
Movements: Chest To Bar Pull Up, Overhead Squat, Pull Up, Row, Squat
Annie
50-40-30-20-10 reps for time of:
Double unders
AbMat sit ups
Then, complete the following post workout skill work.
Every minute on the minute for 6 minutes:
25-foot handstand walk
Stimulus and Strategy:
Today's workout is a fast, simple benchmark that will allow you to recover while still bringing intensity. Look at your previous attempt to compare the score. Scale the double unders to allow for a fast pace. Reduce reps first, and then substitute single unders if needed. Perform the skill work after the workout when you have had an opportunity to return to equilibrium. Use this time to practice positioning and technique. Don’t blaze through with “sloppy” technique.
Intermediate option:
Same as Rx'd.
Beginner option:
30-20-10 reps for time of:
Single unders
Anchored sit ups
Resources:
The Double-Under
The AbMat Sit-Up
The Handstand Walk
The Single-Under
The Anchored Sit-Up
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Classification: Upper Body
Movements: Bench, Core, Double Under, Handstand Walk, Sit Up
Topsy
Complete as many rounds and reps as possible in 25 minutes of:
3 muscle ups
8 thrusters
17-calorie row
♀ 75-lb barbell
♂ 115-lb barbell
Stimulus and Strategy:
Today's workout is in honor of McCoy “Topsy” Turner. Turner was a beloved member of the CrossFit community and a former Seminar Staff Flowmaster, who died by suicide on March 8, 2025, after a long battle with complex post traumatic stress. Turner served for 17 years in the Royal Navy, specializing as an exercise rehabilitation instructor. He was part of Operation Herrick when he served in Afghanistan before relocating to Bali and continuing his work in CrossFit education. Turner worked more than 250 seminars and exemplified excellence and service. Known for his warmth, kindness, and extreme selflessness, he touched the lives of many. Turner is survived by his sons, Brodie and Tommy.
This Hero workout is a triplet where you should attempt to move at a consistent pace throughout. Choose a thruster loading and ring muscle up volume that allows you to complete unbroken sets each round. Row at a pace that allows for some recovery. Since this is a Hero workout, attempt it Rx'd if you can perform the movements safely and effectively, even if the intended stimulus is not met. Embrace the challenge.
Intermediate option:
Complete as many rounds and reps as possible in 25 minutes of:
3 jumping muscle ups
8 thrusters
17-calorie row
♀ 55-lb barbell
♂ 75-lb barbell
Beginner option:
Every 5 minutes for 25 minutes, complete:
3 low ring muscle up transitions
8 thrusters
12-calorie row
♀ 35-lb barbell
♂ 45-lb barbell
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Classification: Total Body
Movements: Muscle Up, Ring Muscle Up, Row, Thruster
Complete as many rounds and reps as possible in 8 minutes of:
8 box jumps
1 rope climb to 15 feet
♀ 20-inch box
♂ 24-inch box
Stimulus and Strategy:
Today's workout is a sprinty, lower body push to upper body pull couplet that will have you wishing there were more rope climbs.Get ready for 80 or more box jumps with a quick rope climb between sets to break them up. Each set of box jumps should be completed between 20 and 40 seconds, even with a step down. The rope climbs should be completed in less than 40 seconds, including transition time and rest. Most of you should try to complete 8-10 rounds, with some moving a little slower and some advanced athletes pushing beyond 12 rounds. Make choices that allow for intensity over task accomplishment. If we always train slowly, we will always be slow.
Intermediate option:
Complete as many rounds and reps as possible in 8 minutes of:
8 box jumps
1 rope climb to 12 feet
♀ 20-inch box
♂ 24-inch box
Beginner option:
Complete as many rounds and reps as possible in 8 minutes of:
8 box jumps
1 pull to stand
♀ 12-inch box
♂ 12-inch box
Resources:
The Box Jump
The Rope Climb (Wrapping)
The Rope Climb (Basket)
The Modified Rope Climb | Pull to-Stand
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Classification: Total Body
Movements: Box Jump, Rope Climb, Sprint
Open Workout 26.3
For time:
2 rounds of:
12 burpees over the bar
12 cleans, weight 1
12 burpees over the bar
12 thrusters
2 rounds of:
12 burpees over the bar
12 cleans, weight 2
12 burpees over the bar
12 thrusters
2 rounds of:
12 burpees over the bar
12 cleans, weight 3
12 burpees over the bar
12 thrusters
♀ 65/75/85 lb
♂ 95/115/135 lb
Time cap: 16 minutes
Resources:
The Burpee Over the Bar
The Power Clean
The Squat Clean
The Thruster
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Classification: Total Body
Movements: Burpee, Burpee Over The Bar, Clean, Power Clean, Squat, Squat Clean, Thruster
For time:
400-meter run
30 toes to bars
400-meter run
10 wall walks
400-meter run
30 toes to bars
400-meter run
Stimulus and Strategy:
This bodyweight workout will challenge your core stamina in different ways. Push the pace on the run efforts, finishing each in 2 minutes or less. If needed, scale to either 300 or 200 meters to practice running at a faster pace. Scale the toes to bar volume first and then, if needed, substitute with knees to chests or hanging knee raises to maintain sets of 5 or more. Finish the toes to bar variation in under 3 minutes each set. Prioritize full range of motion wall walks if possible. If you can climb the wall fully without losing control or bending your elbows, but the volume is too high, reduce it to 5 or 7 reps. If you can't fully climb the wall without losing a straight arm, scale the range of motion.
Intermediate option:
For time:
400-meter run
30 hanging knee raises to chest level
400-meter run
5 wall walks
400-meter run
30 hanging knee raises to chest level
400-meter run
Beginner option:
For time:
200-meter run
20 hanging knee raises to waist level
200-meter run
5 inchworms + push ups
200-meter run
20 hanging knee raises to waist level
200-meter run
Resources:
Running | Change in Support Drill
The Kipping Toes to-Bar
The Wall Walk
The Kipping Hanging Knee Raise
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Classification: Upper Body
Movements: Core, Push Up, Run, Toes To Bar
4 rounds for reps of:
40 seconds of dumbbell push presses
20 seconds of rest
40 seconds of dumbbell deadlifts
20 seconds of rest
40 seconds of double unders
20 seconds of rest
♀ 35-lb dumbbells
♂ 50-lb dumbbells
Stimulus and Strategy:
Today, we have an interval workout. Shoot for 10 or more push presses, 15 or more deadlifts, and 20 or more double unders per round. Scale as needed to hit these rep ranges. Try to keep moving for as much of each working interval as possible. The dumbbell deadlifts can be performed with the dumbbells inside or outside the legs. The key is to choose a weight that allows you to keep moving throughout each interval.
Intermediate option:
4 rounds for reps of:
40 seconds of dumbbell push presses
20 seconds of rest
40 seconds of dumbbell deadlifts
20 seconds of rest
40 seconds of double unders
20 seconds of rest
♀ 20-lb dumbbells
♂ 35-lb dumbbells
Beginner option:
4 rounds for reps of:
40 seconds of dumbbell push presses
20 seconds of rest
40 seconds of dumbbell deadlifts
20 seconds of rest
40 seconds of single unders
20 seconds of rest
♀ 10-lb dumbbells
♂ 15-lb dumbbells
Resources:
The Dumbbell Push Press
The Dumbbell Deadlift
The Double-Under
The Single-Under
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Classification: Total Body
Movements: Deadlift, Double Under, Push Press
4 rounds for reps of:
40 seconds of dumbbell push presses
20 seconds of rest
40 seconds of dumbbell deadlifts
20 seconds of rest
40 seconds of double unders
20 seconds of rest
♀ 35-lb dumbbells
♂ 53-lb dumbbells
Stimulus and Strategy:
Today, we have an interval workout. Shoot for 10 or more push presses, 15 or more deadlifts, and 20 or more double unders per round. Scale as needed to hit these rep ranges. Try to keep moving for as much of each working interval as possible. The dumbbell deadlifts can be performed with the dumbbells inside or outside the legs. The key is to choose a weight that allows you to keep moving throughout each interval.
Intermediate option:
4 rounds for reps of:
40 seconds of dumbbell push presses
20 seconds of rest
40 seconds of dumbbell deadlifts
20 seconds of rest
40 seconds of double unders
20 seconds of rest
♀ 20-lb dumbbells
♂ 35-lb dumbbells
Beginner option:
4 rounds for reps of:
40 seconds of dumbbell push presses
20 seconds of rest
40 seconds of dumbbell deadlifts
20 seconds of rest
40 seconds of single unders
20 seconds of rest
♀ 10-lb dumbbells
♂ 15-lb dumbbells
Resources:
The Dumbbell Push Press
The Dumbbell Deadlift
The Double-Under
The Single-Under
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Classification: Total Body
Movements: Deadlift, Double Under, Push Press