Workout List
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5 rounds for time of:
15 box jumps
15 bench presses
♀ 95-lb barbell and a 24-inch box
♂ 135-lb barbell and a 30-inch box
Stimulus and Strategy:
Today, we have a spicy, fast paced couplet. It might look easy on paper, but expect this combination to be challenging. Maintain a fast but sustainable pace on the box jumps to allow a bit of recovery for the next set of bench presses. Plan to complete the bench presses in 1-2 sets for the first 2 rounds and no more than 3 sets for the remaining rounds. Scale load as needed to make this happen. Aim to complete each round in 3 minutes or less.
Intermediate option:
5 rounds for time of:
15 box jumps
15 bench presses
♀ 65-lb barbell and a 20-inch box
♂ 95-lb barbell and a 24-inch box
Beginner option:
5 rounds for time of:
10 box step ups
10 bench presses
♀ 35-lb barbell and a 16-inch box
♂ 45-lb barbell and a 20-inch box
Resources:
The Box Jump
The Bench Press
The Box Step-Up
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Classification: Total Body
Movements: Bench, Box Jump, Step Up
75-50-25 reps for time of:
Wall ball shots
AbMat sit ups
Bike calories*
*Women bike 60-40-20 calories
♀ 14-lb medicine ball to a 9-foot target
♂ 20-lb medicine ball to a 10-foot target
Stimulus and Strategy:
Today's workout is a longer one that will challenge your overall endurance and place a significant demand on your legs and trunk. The goal is to complete the workout in under 30 minutes. The wall ball shot volume is significant; try to maintain consistent sets of at least 15 reps with short rest, especially during the set of 75. Expect the sit ups to be more challenging than you might think. Work to maintain full range of motion and keep breaks short — reduce the reps as needed. Try to maintain 10-15 calories per minute on the bike. Scale if needed to do so. The first round is about half the workout and should be finished by the 15-minute mark. If you fall out of this time domain, plan to scale subsequent rounds.
Intermediate option:
50-35-15 reps for time of:
Wall ball shots
AbMat sit ups
Bike calories*
*Women bike 40-25-10 calories
♀ 10-lb medicine ball to a 9-foot target
♂ 14-lb medicine ball to a 10-foot target
Beginner option:
30-20-10 reps for time of:
Wall ball shots
AbMat sit ups
Bike calories*
*Women bike 20-15-10 calories
♀ 6-lb medicine ball to a 9-foot target
♂ 10-lb medicine ball to a 9-foot target
Resources:
The Wall-Ball Shot
The AbMat Sit-Up
Rogue Echo Bike
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Classification: Total Body
Movements: Bike, Run, Sit Up, Wall Ball
For time:
10 push jerks
100 double unders
8 push jerks
80 double unders
6 push jerks
60 double unders
4 push jerks
40 double unders
2 push jerks
20 double unders
♀ 125-lb barbell
♂ 185-lb barbell
Stimulus and Strategy:
Today, you'll take on a relatively short workout with a challenging load on the jerks and a bit of volume of double unders. Choose a challenging weight that still allows for no more than one short break on each round. Better to challenge yourself with a heavier load than to go too light. Shoot to get that first set of double unders completed in under 2 minutes; scale as needed to do so. A hidden element of this workout is the redundancy, specifically with the jumping demands and shoulder fatigue. To aid with this, focus on maintaining hip extension on the jerks and aggressively pushing under the barbell to lock it out and stabilize it.
Intermediate option:
For time:
10 push jerks
50 double unders
8 push jerks
40 double unders
6 push jerks
30 double unders
4 push jerks
20 double unders
2 push jerks
10 double unders
♀ 95-lb barbell
♂ 135-lb barbell
Beginner option:
For time:
10 push jerks
50 single unders
8 push jerks
40 single unders
6 push jerks
30 single unders
4 push jerks
20 single unders
2 push jerks
10 single unders
♀ 35-lb barbell
♂ 45-lb barbell
Resources:
The Push Jerk
The Double-Under
The Single-Under
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Classification: Upper Body
Movements: Double Under, Jerk, Push Jerk
Nasty Girls
3 rounds for time of:
50 air squats
7 muscle ups
10 hang power cleans
♀ 95-lb barbell
♂ 135-lb barbell
Stimulus and Strategy:
Today, we hit the fun Nasty Girls benchmark workout that combines moderately heavy weightlifting and gymnastics. Look back at your previous score to compare your last effort. This should be a sub-15-minute workout, and advanced athletes should push to finish in sub-10 minutes. Nasty Girls requires skill and strength endurance. Avoid going to failure, even if it means strategically resting a few reps before you think you need to. Remain smooth and steady on the air squats, while still shooting to complete the reps in 2 minutes or less. Scale muscle ups to the most challenging gymnastics pulling movement you can perform for at least 3 unbroken reps. Choose a hang power clean load that allows you to chip through the reps in 1-3 sets each round.
Intermediate option:
3 rounds for time of:
50 air squats
7 jumping muscle ups or low ring transitions
10 hang power cleans
♀ 75-lb barbell
♂ 115-lb barbell
Beginner option:
3 rounds for time of:
30 air squats
10 ring rows
10 hang power cleans
♀ 35-lb barbell
♂ 45-lb barbell
Resources:
The Air Squat
The Kipping Muscle-Up
The Hang Power Clean
The Jumping Muscle-Up
Low-Ring Muscle-Up Transition Tips
The Ring Row
From the Archives: Nasty Girls Workout Demo
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Classification: Total Body
Movements: Air Squat, Bench, Clean, Core, Hang Power Clean, Muscle Up, Power Clean, Row, Squat
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. Try for large sets from start to finish, opening with at least 20 reps, several sets of 15, and never dropping to fewer than 10 reps at a time. If you're unable to do that, reduce load or volume as needed. In the warm up, expect to demonstrate 15 sound, unbroken reps of each movement to proceed with that load in the workout. Don't take the light loads to mean that today is a day to go Rx'd when you usually don’t. Choose an easier load and make it feel challenging by moving faster. Note that with a light load and high volume, it's easier to shorten your range of motion or move poorly as you fatigue. Maintain a full range of motion through all movements, and don't be surprised if you're slowed down to improve your technique at some point.
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
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Classification: Total Body
Movements: Bench, Deadlift, Front Squat, Hang Power Snatch, Power Snatch, Push Press, Snatch, Squat, Sumo Deadlift, Sumo Deadlift High Pull
Complete as many rounds and reps as possible in 20 minutes of:
400-meter run
100-foot handstand walk
50 box step ups
♀ 20-inch box
♂ 24-inch box
Stimulus and Strategy:
Today’s workout is a longer duration effort and allows you to spend time upside down while out of breath. Keep the pace fast on the run, but stay relaxed so you are able to come right in and get to the handstand walk. Try to complete the handstand walk in 2 minutes or less. Push the pace on the step ups and aim to complete each set in 2 minutes or faster. Even as you fatigue, ensure you stand all the way up on each step up.
Intermediate option:
Complete as many rounds and reps as possible in 20 minutes of:
400-meter run
30 alternating pike shoulder taps
50 box step ups
♀ 20-inch box
♂ 24-inch box
Beginner option:
Complete as many rounds and reps as possible in 20 minutes of:
200-meter run
50-foot bear crawl
25 box step ups
♀ 12-inch box
♂ 20-inch box
Resources:
Pose Running Drills | Pose Alignment
The Handstand Walk
The Box Step-Up
The Pike Shoulder Tap
The Bear Crawl
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Classification: Total Body
Movements: Handstand Walk, Run, Step Up
Deadlift 10-10-7-7-3-3-3 reps
Stimulus and Strategy:
Today's workout is a classic heavy day. Look back to Jan. 28 to find your last heavy 5-rep deadlift loads and help gauge your target loading today. Plan to lift heavy relative to your capacity. Aim to find challenging sets of 10, 7, and 3, with the set of 3 being your heaviest. 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
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Classification: Lower Body
Movements: Deadlift
For time:
400-meter bear crawl
400-meter run
400-meter walking lunges
400-meter run
Stimulus and Strategy:
Today's workout is a grunt work style workout that requires some mental fortitude and perseverance. The name of the game is to keep moving forward and minimize long winded breaks. Aim to complete both the bear crawl and the walking lunges in 15 minutes or less each. For the runs, use these as recovery, but aim to complete them in 2:30 or faster. If you have gloves and knee pads/sleeves, today is a good day to use them.
Intermediate option:
Same as Rx'd.
Beginner option:
For time:
100-meter bear crawl
200-meter run
100-meter walking lunges
200-meter run
Resources:
Pose Running Drills | Lean and Pull
The Bear Crawl
The Walking Lunge
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Classification: Lower Body
Movements: Lunge, Run
For time:
100 double unders
60 dumbbell deadlifts
100 double unders
45 dumbbell hang power cleans
100 double unders
30 dumbbell push jerks
♀ 50-lb dumbbells
♂ 70-lb dumbbells
Stimulus and Strategy:
Today, we have a very grip- and shoulder heavy workout. Even with the heavy dumbbells, try to keep moving with minimal breaks through all movements. Aim to complete the jump rope in under 2:30 each time, and the dumbbell movements in no more than 6 sets each. As you get farther into this one, use your legs and hips to keep the weight moving. This workout will not get easier each round, so make sure you are confident with the loads and scales you select.
Intermediate option:
For time:
70 double unders
60 dumbbell deadlifts
70 double unders
45 dumbbell hang power cleans
70 double unders
30 dumbbell push jerks
♀ 35-lb dumbbells
♂ 50-lb dumbbells
Beginner option:
For time:
60 single unders
30 dumbbell deadlifts
60 single unders
25 dumbbell hang power cleans
60 single unders
20 dumbbell push jerks
♀ 10-lb dumbbells
♂ 20-lb dumbbells
Resources:
The Double-Under
The Dumbbell Deadlift
The Dumbbell Hang Power Clean
The Dumbbell Push Jerk
The Single-Under
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Classification: Total Body
Movements: Clean, Deadlift, Double Under, Dumbbell Push Jerk, Hang Power Clean, Jerk, Power Clean, Push Jerk
Overhead squat 8-8-8-8 reps
Then,
Complete as many rounds and reps as possible in 6 minutes of:
40 overhead squats
30 deficit push ups
♀ 55-lb barbell and a 2-inch deficit
♂ 75-lb barbell and a 4-inch deficit
Stimulus and Strategy:
Today, you'll take on 4 sets of 8 heavy overhead squats, followed by a fast AMRAP. Plan to record your heaviest lift that meets the full range of motion with quality. Plan to start a new set every 4 minutes for about 15 minutes total. After that, we get to load it down, but spice it up with a 6-minute AMRAP. The goal is to practice sound overhead squat technique for big sets of 15 or more at conditioning speeds. The deficit push up adds a little more fun to the workout and will challenge the Murph proficient athletes, while allowing all athletes to try a new range of motion. We are looking for a comfortable set of 10 consecutive reps to be cleared for the full sets of 30. Scale the reps before varying the movement — 15 reps per round will do the job.
Intermediate option:
Overhead squat 8-8-8-8 reps
Then,
Complete as many rounds and reps as possible in 6 minutes of:
40 overhead squats
30 deficit push ups
♀ 45-lb barbell and a 1-inch deficit
♂ 65-lb barbell and a 2-inch deficit
Beginner option:
Overhead squat 8-8-8-8 reps
Then,
Complete as many reps as possible in 6 minutes of:
20 overhead squats
15 push ups from the knees
♀ 15-lb barbell
♂ 35-lb barbell
Resources:
The Overhead Squat
A Fresh Take on the Lowly Push-Up
Push-Up From the Knees
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Classification: Total Body
Movements: Overhead Squat, Push Up, Squat