Name Description
"2 Mile Splits" For time 8x400m Run
Running
"Shoulder Charge" EMOM 16 - alternating Max Kettle Bell Swings (1.5/1 pood - 24/16kg) Max Dumbbell Push Press (2x22.5/15kg - 2x50/35lbs) - 40 seconds of work
Dumbbell Push Press Kettle Bell Swing
"Choose Your Death" For time, partition as needed 100 Dumbbell Deadlift (2x22.5/15kg - 2x50/35lbs) 60 Pistols
Dumbbell Deadlift Pistols
"Get Over It" AMRAP 15 10 Pike Push Ups 20 Box Step Overs (1x22.5/15kg - 1x50/35lbs)
Box Step Overs Pike Push Ups
"Jumping burnout" 10-20-30-40 Jump squats Object facing burpee Rest 1:00 between rounds
Air Squats Burpees
"90 and 90" For time 10-20-30-20-10 Dumbbell Thrusters (2x22.5/15kg - 2x50/35lbs) Kettle Bell Swings (1.5/1pood - 24/16kg)
Dumbbell Thrusters Kettle Bell Swing
"Fast and Dumb" 5 rounds for time 9 Dumbbell Deadlifts (2x22.5/15kg - 2x50/35lbs) 9 Dumbbell Overhead Squats (1x22.5/15kg - 2x50/35lbs)
Dumbbell Deadlift Overhead Squat
"Quads n' Core" For time 27-21-15-9-3 Air Squats Burpees
Air Squats Burpees
"Death by Push Ups" For reps Ascending EMOM (1, 2, 3...) Push Ups Workout ends when you fail to complete the reps in the minute.
Push Ups
"Brannigan's Law" AMRAP 15 50 Double Unders 10 Devil Press (22.5/15kg - 50/35lbs)
Devil Press Double Unders
"The Gymnastic Weightlifter" EMOM 20 - alternating 6 Pike Push Ups 6 Dumbbell Clean and Jerks (1x22.5/25kg - 1x50/35lbs)
Dumbbell Clean and Jerk Pike Push Ups
"Stand Up, Sit Down" 4 rounds for time 30 Sit Ups 20 Dumbbell Deadlifts (2x22.5/15kg - 2x50/35lbs)
Dumbbell Deadlift Sit Ups
"Faster Next Round" For time 21-15-9 Pistols Sit Ups Dumbbell Snatches (22.5/15kg - 50/35lbs)
Dumbbell Snatch Pistols Sit Ups
"Don't Blame Me" For time 1,2,3...10 Burpees Dumbbell Cleans (2x22.5/15kg - 2x50/35lbs)
Burpees Dumbbell Clean
"Just Up" For time 27-21-15-9 Push Ups Sit Ups
Push Ups Sit Ups