Workout List
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Back squat 5-5-5-5-5 reps
Stimulus and Strategy:
Today’s workout is a heavy day. Make sure all 5 sets are true working sets that challenge you and build strength. Ideally, each set should be at least 80% of your 1-rep max or a load that feels moderately heavy. Use your most recent heavy back squat as a reference point when determining today’s weights.
You may build to a heavy set across the working sets, but every set should feel challenging. Newer athletes should use lighter loads and continue prioritizing sound mechanics. Heavy is the goal today, but movement quality should always come first. Only increase the load as much as proper technique allows.
Intermediate option:
Same as Rx'd.
Beginner option:
Same as Rx'd.
Resources:
The Back Squat
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Classification: Lower Body
Movements: Back Squat, Squat
Gwen
15-12-9 reps for load of:
Clean and jerks
Perform all unbroken touch and go reps. There is no time limit; rest as needed between sets.
Stimulus and Strategy:
This benchmark workout builds stamina and strength throughout the entire body. The goal is to lift as heavy as possible without failing a rep, demonstrating major technical faults, or putting the barbell down. The key to accomplishing all three is deliberate movement on every rep and finding grit as each set progresses.
In the set of 15, reps 1-7 should feel manageable, reps 8-12 will require focus and challenge your barbell stamina, and reps 13-15 should test both your mental toughness and movement quality under fatigue. Plan for 3-4 minutes of rest between sets and use the same load for the entire workout. Fatigue will accumulate with each set, but the descending rep scheme is designed to help you maintain the same weight with solid mechanics throughout.
Intermediate option:
Same as Rx'd.
Beginner option:
15-12-9 reps for load of:
Hang clean and jerk
There is no time limit; rest as needed between sets.
Resources:
The Power Clean and Push Jerk
The Power Clean and Split Jerk
The Clean and Jerk
The Hang Clean and Push Jerk
Gwen
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Classification: Total Body
Movements: Bench, Clean, Clean And Jerk, Hang Clean, Jerk, Power Clean, Power Clean And Push Jerk, Push Jerk, Split Jerk
5 rounds for time of:
800-meter run
50 air squats
30 GHD sit ups
Stimulus and Strategy:
Get ready for a long grind with today’s triplet. The three movements all demand varying degrees of hip flexion and extension. You’ll run, squat, and perform sit ups, with each movement contributing to heavy legs and fatigued hip flexors as the workout progresses. The total volume is high: two and a half miles of running, 250 air squats, and 150 GHD sit ups. Aim to keep each run effort under 4 minutes; scale as needed to stay within that time domain. And remember — there are 5 rounds. Try to finish the air squats in under 2 minutes and the sit ups in 90 seconds or less. If you are not regularly accumulating volume on the GHD, consider reducing the reps and shortening the range of motion.
Intermediate option:
4 rounds for time of:
800-meter run
50 air squats
20 GHD sit ups to parallel
Beginner option:
3 rounds for time of:
400-meter run
20 air squats
15 AbMat sit ups
Resources:
Running | Pulling and Foot Tapping
The Air Squat
The GHD Sit-Up
GHD Sit-Up Progression
The AbMat Sit-Up
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Classification: Lower Body
Movements: Air Squat, GHD Sit Up, Run, Sit Up, Squat
10-9-8-7-6-5-4-3-2-1 reps for time of:
Bench presses
Chest to bar pull ups
♀ Bodyweight barbell
♂ Bodyweight barbell
Stimulus and Strategy:
Today’s workout is a classic push pull combination and a good old fashioned pump session. The movement pairing should create minimal interference, allowing you to transition smoothly from one exercise to the next. Choose a bench press load that lets you complete your reps in no more than 2 sets. That said, if you do not have a spotter, do not push to failure on any set. Be smart and rerack the barbell as needed. Aim to complete the chest to bar pull ups in 1-2 sets. Advanced athletes who can maintain unbroken kipping chest to bar pull ups and finish within the intended time domain may opt for strict chest to bar pull ups instead.
Intermediate option:
For time:
10 bench presses
5 chest to bar pull ups
9 bench presses
5 chest to bar pull ups
8 bench presses
4 chest to bar pull ups
7 bench presses
4 chest to bar pull ups
6 bench presses
3 chest to bar pull ups
5 bench presses
3 chest to bar pull ups
4 bench presses
2 chest to bar pull ups
3 bench presses
2 chest to bar pull ups
2 bench presses
1 chest to bar pull up
1 bench press
1 chest to bar pull up
♀ ¾-bodyweight barbell
♂ ¾-bodyweight barbell
Beginner option:
8-7-6-5-4-3-2-1-1-1 reps for time of:
Bench presses
Ring rows
♀ 35-lb barbell
♂ 45-lb barbell
Resources:
The Bench Press
The Kipping Chest to-Bar Pull-Up
The Ring Row
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Classification: Upper Body
Movements: Bench, Chest To Bar Pull Up, Pull Up, Row
For time:
100 overhead squats
Every minute, starting at 0:00, complete 15 double unders. No racks — the bar comes from the floor.
♀ 95-lb barbell
♂ 135-lb barbell
Stimulus and Strategy:
Today’s workout is every bit as dirty as it looks on paper and will require a strong focus on efficiency and rep management. Aim to maintain at least 10 overhead squats per minute through the first 6 minutes, then hang on from there to finish within the intended time domain of 13 minutes or less. The barbell starts from the floor.
The double unders may seem harmless at first, but they add up quickly over the course of the workout. They place a subtle but significant demand on the shoulders, which can have a major impact on your overhead squat performance later on.
Intermediate option:
For time:
100 overhead squats
Every minute, starting at 0:00, complete 15 double unders. No racks — the bar comes from the floor.
♀ 65-lb barbell
♂ 95-lb barbell
Beginner option:
For time:
50 overhead squats
Every minute, starting at 0:00, complete 10 single unders.
Do not do more than 5 overhead squats per minute. No racks — the bar comes from the floor.
.
♀ 35-lb barbell
♂ 45-lb barbell
Resources:
The Overhead Squat
The Double-Under
The Single-Under
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Classification: Total Body
Movements: Double Under, Overhead Squat, Squat
2012 Regionals, Event 2
For time:
2,000-meter row
50 alternating single leg squats
30 hang cleans
♀ 135-lb barbell
♂ 225-lb barbell
Stimulus and Strategy:
Today’s workout revisits a 2012 Regionals event. On the rower, focus on your breathing and maintaining a tall posture. Use the opening few hundred meters to settle into your pace. This shouldn’t feel like a 2K PR attempt, but continue to push the pace as best as you can throughout.
Stay smooth and controlled on the single leg squats to minimize missed reps. The barbell loading should feel moderate to heavy, allowing for consistent sets of 3-5 unbroken hang power cleans. Manage your sets with short, deliberate breaks as needed. Opening with overly aggressive sets will only lead to long rest periods later in the workout.
Intermediate option:
For time:
2,000-meter row
30 alternating single leg squats
30 hang cleans
♀ 105-lb barbell
♂ 155-lb barbell
Beginner option:
For time:
1,000-meter row
50 alternating reverse lunges
30 hang cleans
♀ 35-lb barbell
♂ 45-lb barbell
Resources:
Rowing
The Single-Leg Squat
The Hang Clean
The Hang Power Clean
The Reverse Lunge
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Classification: Lower Body
Movements: Clean, Hang Clean, Hang Power Clean, Lunge, Pistol, Power Clean, Row, Squat
6 rounds, each for time, of:
400-meter run
Rest 90 seconds between rounds. Log each round; score is total run time.
Stimulus and Strategy:
Today’s workout features 400-meter running intervals totaling 1.5 miles. Be ready to challenge your speed endurance and recovery with only a short rest between efforts. Find a pace you can maintain across all 6 rounds, aiming to keep your finish times within about 5 seconds of each other.
Intermediate option:
Same as Rx'd.
Beginner option:
4 rounds, each for time, of:
200-meter run
Rest 2 minutes between rounds. Log each round; score is total run time.
Resources:
Running | Change in Support Drill
Running | Position Drill
Running | Pulling in Place
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Classification: Cardio
Movements: Core, Run
On an 18-minute clock:
9-15-21 reps for time of:
Pull ups
Thrusters
In the remaining time:
Build to a heavy single thruster
Take the bar from the floor.
♀ 65-lb barbell
♂ 95-lb barbell
Stimulus and Strategy:
Today’s workout is a twist on Fran, with increasing reps and the movements performed in reverse order. While this version is different, it can still be helpful to look back at previous Fran attempts to help build a pacing strategy for today. Choose a relatively light barbell load that allows you to complete each round in 3 sets or fewer. At no point should the barbell feel so heavy that it forces you to stop moving. Select a pull up variation that allows you to finish each round in 4 sets or fewer.
After completing the couplet, you’ll use the remaining time on the 18-minute clock to build to a heavy 1-rep thruster from the floor.
Intermediate option:
On an 18-minute clock:
For time:
9 pull ups
9 thrusters
12 pull ups
15 thrusters
15 pull ups
21 thrusters
In the remaining time:
Build to a heavy single thruster
Take the bar from the floor.
♀ 55-lb barbell
♂ 75-lb barbell
Beginner option:
On an 18-minute clock:
9-12-15 reps for time of:
Jumping pull ups
Thrusters
Every 90 seconds for the remaining time:
2 thrusters
Practice mechanics with a slightly heavier load than in the workout. Take the bar from the floor.
♀ 35-lb barbell
♂ 45-lb barbell
Resources:
The Kipping Pull-Up
The Thruster
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Classification: Total Body
Movements: Pull Up, Thruster
For max calories:
1-minute air bike
Rest 5 minutes
As many reps as possible in 10 minutes of:
Burpee box get overs
A weight vest is optional.
♀ 48-inch box
♂ 48-inch box
Stimulus and Strategy:
Today’s max effort workout is just long enough that it requires a little strategy to hang on. Push as hard as possible on the bike and don’t think ahead to the AMRAP — empty the tank. After the bike, take the full 5 minutes to recover and prepare for the burpee box get over portion. Maintain a steady, sustainable pace for the full 10 minutes. Focus on finding a smooth, consistent rhythm for each rep and settling into it early.
Intermediate option:
For max calories:
1-minute air bike
Rest 5 minutes
As many reps as possible in 10 minutes of:
Burpee box get overs
♀ 40-inch box
♂ 40-inch box
Beginner option:
For max calories:
1-minute air bike
Rest 5 minutes
As many reps as possible in 10 minutes of:
Burpee box get overs
♀ 20-inch box
♂ 20-inch box
Resources:
The Rouge Echo Bike
Air Bike Setup
The Burpee Box Get-Over
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Classification: Total Body
Movements: Bike, Burpee
For time:
On a 2:30 clock:
20 front squats, weight 1
12 burpees over the bar
On a 2:30 clock:
16 front squats, weight 2
12 burpees over the bar
On a 2:30 clock:
12 front squats, weight 3
12 burpees over the bar
On a 2:30 clock:
8 front squats, weight 4
12 burpees over the bar
On a 2:30 clock:
4 front squats, weight 5
12 burpees over the bar
Rest the remainder of each 2:30 interval. Record your time for each couplet.
♀ 65/95/125/135/145-lb barbell
♂ 95/135/185/205/225-lb barbell
Stimulus and Strategy:
Today’s workout is an ascending load front squat ladder paired with lateral burpees over the bar. Each set runs on its own 2:30 clock, and your score will be the total working time across all five couplets. The front squat reps decrease as the load increases, while the burpees remain the same throughout. Each interval should take about 1:30-2:15 to complete, so scale the loading accordingly.
Move directly into the burpees as soon as you finish your squats. Settle into a steady rhythm and work to maintain a consistent pace from round to round. Have your plates organized and ready so you can quickly adjust the bar before the next interval begins. The barbell starts from the floor, and the first rep of each set may be taken as a squat clean.
Intermediate option:
For time:
On a 2:30 clock:
20 front squats, weight 1
12 burpees over the bar
On a 2:30 clock:
16 front squats, weight 2
12 burpees over the bar
On a 2:30 clock:
12 front squats, weight 3
12 burpees over the bar
On a 2:30 clock:
8 front squats, weight 4
12 burpees over the bar
On a 2:30 clock:
4 front squats, weight 5
12 burpees over the bar
Rest the remainder of each 2:30 interval. Record your time for each couplet.
♀ 45/65/95/105/125-lb barbell
♂ 65/95/135/155/185-lb barbell
Beginner option:
For time:
On a 2:30 clock:
15 front squats, weight 1
8 burpees over the bar
On a 2:30 clock:
12 front squats, weight 1
8 burpees over the bar
On a 2:30 clock:
9 front squats, weight 2
8 burpees over the bar
On a 2:30 clock:
6 front squats, weight 2
8 burpees over the bar
On a 2:30 clock:
3 front squats, weight 3
8 burpees over the bar
Rest the remainder of each 2:30 interval. Record your time for each couplet.
♀ 35/45/55-lb barbell
♂ 45/65/75-lb barbell
Resources:
The Front Squat
The Lateral Burpee Over the Bar
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Classification: Total Body
Movements: Burpee, Burpee Over The Bar, Clean, Core, Front Squat, Run, Squat, Squat Clean