Name Description
"JK Workout 5" E3MOM 6 30s max calories Bike 30s max Air Squats - rest 2 minutes
Air Squats Exercise Bike
"JK Workout 4" For reps Ascending EMOM (1,2,3...) Burpees (5,10,15...) Skips
Burpees Single Unders
"JK Workout 3" 5 rounds for time 1-5 Burpees 10-6 calories Bike
Burpees Exercise Bike
"JK Workout 2" 10 rounds for time 1min Run 50 Skips - 1min rest
Running Single Unders
"JK Workout 1" For meters 30min Steady State Bike
Exercise Bike
"Running Unders" 10 rounds 1 min Run 1 min Max Double Unders - rest 30 seconds
Double Unders Running
"May the Fittest Prevail - WOD 5" 21 - 15 - 9 HSPU (kipping/strict) Burpees Pistols Time cap 20 mins
Burpees Handstand Push Ups Pistols
"The Grind" AMRAP 15 10 Pistols 20 Box Step Overs (2x22.5/15kg - 2x50/35lbs)
Box Step Overs Pistols
"Everybody Clean Up" For time 27-21-15-9-3 Sit Ups Dumbbell Clean (2x22.5/15kg - 2x50/35lbs)
Dumbbell Clean Sit Ups
"Skipping Mile" 8 rounds for time 200m Run 50 Double Unders
Double Unders Running
"May the Fittest Prevail - WOD 4" Workout: For Time: 0:90 Second Wall Sit (Buy In) - then - 60 Jumping Lunges 60 V-Ups 60 Overhead Squats (Broomstick) * Partition the Jumping Lunges, V-Ups, and OHS any way you want. 20 Minute time cap
Overhead Squat V Ups
"Bambi Legs Rex" AMRAP 20 30 Air Squats 30 Push Ups 30 Lunges 30 Kettle Bell Swings (1.5/1pood - 24/16kg)
Air Squats Kettle Bell Swing Lunges Push Ups
"I Pulled a Sneaky" 5 rounds for time 20 Burpees 10 Devil Press (2x22.5/15kg - 2x50/35lbs)
Burpees Devil Press
"May the Fittest Prevail - WOD3 " For time Run/walk/crawl 5km
Running
"Damn, my Shoulders" AMRAP 15 15 Pike Pus Ups 15 Dumbbell Push Press (2x22.5/15kg - 2x5-/35lbs)
Dumbbell Push Press Pike Push Ups