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Service Cup Workout 3
Part A
On a 15-minute clock, for time:
10 shuttle runs
15 clean and jerks
10 shuttle runs
12 clean and jerks
10 shuttle runs
9 clean and jerks
10 shuttle runs
9 clean and jerks
One shuttle run is 25 feet down and 25 feet back.
♀ 95-lb barbell
♂ 135-lb barbell
Part B
At 15 minutes, on a 3-minute clock:
Build to a 1-rep max clean and jerk
Stimulus and Strategy:
Today, you'll take on a two part workout as part of the 2026 Everyday Hero Service Cup. Complete Part A quickly for as much rest as possible before starting Part B.
If you're signed up for the Service Cup, perform one of the competition variants and log your scores. If you're not signed up, scale the workout to fit your needs and capacity.
Expect this one to get you breathing heavy with a barbell in hand. Shoot to finish Part A in 8-15 minutes, then find a 1-rep max clean and jerk in a 3-minute window once the clock hits 15 minutes. The sooner you finish Part A, the more rest you'll have before the max effort lift.
The load for Part A is meant to be moderate, allowing for some touch and go reps at a quick cadence. Part B is a fun opportunity to lift heavy while fatigued — keep your mechanics sound and aim for two to four good lifts in this tight timeframe.
If you're signed up for the Service Cup, don't forget to log your scores. Be sure to check out the Service Cup website for more information, rules, and standards.
Intermediate option:
Part A
On a 15-minute clock:
10 shuttle runs
15 clean and jerks
10 shuttle runs
12 clean and jerks
10 shuttle runs
9 clean and jerks
10 shuttle runs
9 clean and jerks
One shuttle run is 25 feet down and 25 feet back.
♀ 65-lb barbell
♂ 95-lb barbell
Part B
At 15 minutes, on a 3-minute clock:
Build to a 1-rep max clean and jerk
Beginner option:
Part A
On a 15-minute clock:
7 shuttle runs
15 clean and jerks
7 shuttle runs
12 clean and jerks
7 shuttle runs
9 clean and jerks
7 shuttle runs
9 clean and jerks
One shuttle run is 25 feet down and 25 feet back.
♀ 35-lb barbell
♂ 45-lb barbell
Part B
At 15 minutes, on a 3-minute clock:
Build to a 1-rep max clean and jerk
Resources:
Shuttle Run Tips
The Clean and Jerk
The Power Clean and Push Jerk
The Power Clean and Split Jerk
Find a gym near you:
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Classification: Total Body
Movements: Clean, Clean And Jerk, Core, Jerk, Power Clean, Power Clean And Push Jerk, Push Jerk, Run, Split Jerk
Service Cup Workout 2
Complete as many reps as possible in 8 minutes of:
50-foot back rack lunges
25 pull ups
50-foot front rack lunges
25 chest to bar pull ups
50-foot overhead lunges
Max bar muscle ups
♀ 80-lb barbell
♂ 115-lb barbell
Stimulus and Strategy:
Today, we’re completing Service Cup Workout 2. Get ready for a chipper style workout that increases in difficulty — the pulling movement gets more advanced as the hold position for the lunges gets more challenging.
If you're signed up for the Service Cup, perform one of the competition variations. If you're not signed up, scale the workout to fit your needs and capacity. The barbell load should be light to moderate, allowing you to complete each set of lunges in 1-2 sets. If you can perform both pull ups and chest to bar pull ups but struggle with or don't yet have bar muscle ups, perform the workout as written — today may be the day you get your first one.
If you're signed up for the Service Cup, don't forget to log your scores.
Be sure to check out the 2026 Everyday Hero Service Cup website for more information, rules, and standards.
Intermediate option:
Complete as many reps as possible in 8 minutes of:
50-foot back rack lunges
25 jumping pull ups
50-foot front rack lunges
25 pull ups
50-foot overhead lunges
Max chest to bar pull ups
♀ 60-lb barbell
♂ 85-lb barbell
Beginner option:
For time:
30-foot back rack lunges
15 ring rows
30-foot front rack lunges
15 ring rows
30-foot overhead lunges
15 jumping pull ups
Time cap: 8 minutes
♀ 15-lb barbell
♂ 25-lb barbell
Resources:
The Back Rack Lunge
The Kipping Pull-Up
The Front Rack Lunge
The Kipping Chest to-Bar Pull-Up
The Overhead Lunge
The Kipping Bar Muscle-Up
Jumping Pull-Up Progression
The Ring Row
Find a gym near you:
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Classification: Total Body
Movements: Bar Muscle Up, Chest To Bar Pull Up, Core, Lunge, Muscle Up, Pull Up, Row
On a 20-minute clock:
From 0:00-10:00, for time:
Run 1,600 meters
10:00-20:00:
Build to a 5-rep max bench press
Stimulus and Strategy:
Today we have a hard mile run effort, followed by 10 minutes to find a heavy 5-rep bench press.
Push hard on the mile — don't treat it as a warm up for the bench press. When it's time to lift, complete 4-5 sets with 2 minutes of rest between each, building up to your heaviest 5-rep bench press for the day.
Intermediate option:
Same as Rx'd.
Beginner option:
On a 20-minute clock:
From 0:00-10:00, for time:
Run 800 meters
10:00-20:00:
Build to a 5-rep max bench press
Resources:
Pose Running Drills | Pose Alignment
The Bench Press
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Classification: Upper Body
Movements: Bench, Run
Complete as many reps as possible in 12 minutes of:
2 wall walks
2 legless rope climbs
Add 1 wall walk every round.
Stimulus and Strategy:
Today, we have a gymnastics couplet with legless rope climbs and ascending wall walks.
Shoot to complete sets of 2 wall walks in 45 seconds or faster; scale the range of motion up the wall as needed, but the goal is to get inverted today. Rope climbs should be done in under 1 minute — scale by using your legs, reducing the range of motion, or substituting pull to stands. If you can, give the legless rope climbs a try, even if you can't get all the way to the top.
Intermediate option:
Complete as many reps as possible in 12 minutes of:
2 wall walks
2 rope climbs
Add 1 wall walk every round.
Beginner option:
Complete as many reps as possible in 12 minutes of:
2 inchworm + push ups
2 pull to stands
Add 1 inchworm + push up every round.
Resources:
The Wall Walk
The Legless Rope Climb
The Rope Climb (Basket)
The Rope Climb (Wrapping)
The Inchworm + Push-Up
Find a gym near you:
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Classification: Upper Body
Movements: Legless Rope Climb, Push Up, Rope Climb
Andi
For time:
100 hang power snatches
100 push presses
100 sumo deadlift high pulls
100 front squats
♀ 45-lb barbell
♂ 65-lb barbell
Stimulus and Strategy:
Today's workout is the CrossFit benchmark Andi. We last completed this workout in April, so you have an opportunity see if you can improve your time.
Go for large sets from start to finish — ideally opening with at least 20 reps, then several sets of 15, never dropping below 10. If you're unable to hit that stimulus, reduce load or volume as needed.
In the warm up, expect to demonstrate 15 sound, unbroken reps of each movement to earn that load for the workout. Don't mistake the light loads as an invitation to go as prescribed when that's not normally your approach — choose an easy load and move faster instead.
With a light load and high volume, it's easier to shorten your range of motion or move poorly as you fatigue. Maintain full range of motion through all movements, and don't be surprised if you need to slow down at some point to clean up your technique.
Intermediate option:
For time:
70 hang power snatches
70 push presses
70 sumo deadlift high pulls
70 front squats
♀ 35-lb barbell
♂ 45-lb barbell
Beginner option:
For time:
50 hang power snatches
50 push presses
50 sumo deadlift high pulls
50 front squats
♀ 15-lb barbell
♂ 25-lb barbell
Resources:
The Hang Power Snatch
The Push Press
The Sumo Deadlift High Pull
The Front Squat
Find a gym near you:
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Classification: Total Body
Movements: Bench, Clean, Deadlift, Front Squat, Hang Power Snatch, Power Snatch, Push Press, Snatch, Squat, Sumo Deadlift, Sumo Deadlift High Pull
15-12-9 reps for load and time of:
Hang power cleans
Bar facing burpees
Use the same weight for all three sets.
All hang power clean sets must be unbroken; if you drop the bar, start the set over.
Stimulus and Strategy:
Today's conditioning element is a mix of heavy and fast movements. Shoot to complete this workout in under 8 minutes; advanced athletes may finish in closer to 5.
Find a challenging hang power clean weight you can maintain for unbroken sets — a general guideline is 60-70% of your 1-rep max. If you drop the bar on any set, you must start over, so the load should be heavy enough that you'll want a little rest before each round of cleans to keep them unbroken.
Try to maintain a steady, consistent pace on the burpees. The rounds of 15 and 12 can even be treated like a "hard rest" before the next set of cleans, while the final 9 reps should be a sprint to the finish.
Intermediate option:
Same as Rx'd.
Beginner option:
15-12-9 reps for load and time of:
Hang power cleans
Bar facing up down + step overs
Use the same weight for all three sets.
All hang power clean sets must be unbroken; if you drop the bar, start the set over.
Resources:
The Hang Power Clean
The Bar-Facing Burpee
The Bar-Facing Up-Down + Step-Over
Find a gym near you:
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Classification: Total Body
Movements: Bar Facing Burpee, Burpee, Clean, Hang Power Clean, Power Clean, Sprint
For time:
800-meter run
42 kettlebell swings
21 kettlebell goblet squats
30 kettlebell swings
15 kettlebell goblet squats
18 kettlebell swings
9 kettlebell goblet squats
800-meter run
♀ 53-lb kettlebell
♂ 70-lb kettlebell
Stimulus and Strategy:
Today we have a hard workout bookended by 800-meter runs. Shoot to push hard on each run, maintaining a fast pace through the second effort to bring it all home.
Choose a load that allows for larger kettlebell swing sets with no more than two breaks per round. Try to go unbroken on the squats.
Intermediate option:
For time:
800-meter run
42 kettlebell swings
21 kettlebell goblet squats
30 kettlebell swings
15 kettlebell goblet squats
18 kettlebell swings
9 kettlebell goblet squats
800-meter run
♀ 35-lb kettlebell
♂ 53-lb kettlebell
Beginner option:
For time:
400-meter run
21 Russian kettlebell swings
21 kettlebell goblet squats
15 Russian kettlebell swings
15 kettlebell goblet squats
9 Russian kettlebell swings
9 kettlebell goblet squats
400-meter run
♀ 18-lb kettlebell
♂ 26-lb kettlebell
Resources:
The Kettlebell Swing
The Kettlebell Goblet Squat
The Russian Kettlebell Swing
Find a gym near you:
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Classification: Total Body
Movements: Kettlebell Swing, Run, Squat
Push press 5-5-5-5-5 reps
Stimulus and Strategy:
Today's heavy day focuses on building strength overhead. Build to a challenging set of 5 push presses, then stay at that weight for all 5 working sets.
Your working weight shouldn't lead to failure, but it should require at least 2 minutes of rest — aim for 70% or more of your 1-rep max across all 5 sets, resting 2-3 minutes between them. You can choose whether to touch and go or stop and reset between each rep, depending on your comfort level today.
Intermediate option:
Same as Rx'd.
Beginner option:
Same as Rx'd.
Resources:
The Push Press
Find a gym near you:
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Classification: Upper Body
Movements: Push Press
5 rounds for time of:
200-meter run
20 air squats
20 push ups
20 lunges
Stimulus and Strategy:
Today's workout is simple but challenging, regardless of your ability level. Some of you may have done it at the 2026 CrossFit Owners and Coaches Conference in the park.
If you're proficient with the movement, challenge yourself to move at a very fast pace from the start and hang on. Expect the squat and lunge combination to fatigue your legs more than you might anticipate — these movements will make the runs harder too, so try to hold a steady, consistent pace. The push ups may end up being the toughest part when performed with great mechanics and full range of motion. Be strategic about how you manage your reps: break them up before muscular failure sets in, and use short rest breaks.
Intermediate option:
5 rounds for time of:
200-meter run
20 air squats
10 push ups
20 lunges
Beginner option:
5 rounds for time of:
200-meter run
10 air squats
10 push ups from the knees
10 lunges
Resources:
Running | Falling Forward
The Air Squat
The Push-Up
The Lunge
Push-Up From the Knees
Find a gym near you:
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Classification: Total Body
Movements: Air Squat, Lunge, Push Up, Run, Squat
21-15-9* reps for time of:
Clean and jerks
Echo bike calories
*Women complete 15-12-9 Echo bike calories.
Then, at 20 minutes:
Build to a challenging power clean and jerk
♀ 65-lb barbell
♂ 95-lb barbell
Stimulus and Strategy:
Today's time domain tells you everything you need to know about this workout — it's fast! The light clean and jerks are meant to be completed in 1-3 sets across all rounds, with only brief rest breaks. Choose a load that lets you do at least 15 reps with smooth, high quality movement. The bike is low skill, low repetition, but will challenge your respiratory system — find a calorie count that lets you hold a consistent moderate to hard effort. It should feel uncomfortable, but manageable. The set of 21 shouldn't take longer than 90 seconds. Today is about moving fast and consistently, with enough clarity and control to move the barbell well.
After the workout, feel free to take 10 minutes — or until your clock hits 20 minutes — to build to a challenging but not maximal power clean and jerk.
Intermediate option:
15-12-9 reps for time of:
Clean and jerks
Echo bike calories
Women complete 12-9-6 Echo bike calories.
Then, at 20 minutes:
Build to a challenging power clean and jerk
♀ 65-lb barbell
♂ 95-lb barbell
Beginner option:
15-10-5 reps for time of:
Clean and jerks
Echo bike calories
Women complete 12-8-4 Echo bike calories.
Then, at 20 minutes:
Build to a challenging power clean and jerk
♀ 35-lb barbell
♂ 45-lb barbell
Resources:
The Power Clean and Push Jerk
Rogue Echo Bike
Find a gym near you:
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Classification: Total Body
Movements: Bike, Clean, Clean And Jerk, Jerk, Power Clean, Power Clean And Push Jerk, Push Jerk