3 Rounds
1:30 Stations
:30 Rest b/t Stations
No Rest b/t Rounds
STATION 1
:30 Hollow Hold
then…
Max DB Thrusters
STATION 2
:30 Squat Hold
then…
Max Box Step-Ups
STATION 3
:30 Top of Push-up Hold
then…
Max
Double or Single Unders
STATION 4
:30 Bar Hang
then…
Max
DB Bent Over Row
3 ROUNDS
20 Singles → 20 High Jumps → 20 Double-Unders
20 Marching Plank*
5/5 DB Upright Row
*Plank on elbows, alternate lifting foot 2-3 inches off the ground
AMRAP x 10 MINUTES
20 Alt. Single Arm DB Hang Cleans
40 Mountain Climbers
60 Double-Unders
2-3 SETS
10/10 DB Hammer Curls
20 Alt. Deadbugs
3 ROUNDS (8:00 CAP)
15 Jumping Jacks
10 Banded Good Mornings
5 Divebomb Push-ups
5/5 BR Reverse Lunges
EVERY 1:00 x 7 SETS*
5 Deadlifts
*Start at a light weight a build to a moderate weight.
AMRAP x 8 MINUTES
10 Deadlifts (155/105)
10 Push-ups
20 Walking Lunges
-Rest 2:00-
AMRAP x 4 MINUTES
5 Deadlifts
5 Push-ups
10 Walking Lunges
Row 1000/800 meters
Run 800 meters
100 double unders
200 meter farmers carry
4 rope climbs
50 meter sled push
4 rope climbs
200 meter farmers carry
100 double unders
Run 800 meters
Row 1000/800 meters
40 minute time cap – pace wisely.
Scaled – Modify row and run distances as needed, single unders, light farmers carry, no sled or unweighted
RX – 2 x 35/26, 15′ rope climb (12/9/12 A1A), 45/25 x 2 on sled
RX+ 2 x 53/35, 12′ legless, 45/25 x 4 on sled