15m - Dynamics
10m - Movement Prep
On a running clock…
At 0:00
FT - 9-15-21:
Thrusters 95/65
Bar Facing Burpees
At 10:00
3-6-9 Muscle Ups (or 5-10-15 Pull Ups)
*200m Run after each set.
15m - Dynamics
MetCon - 12m AMRAP:
25 Double Unders
5 R-Arm Dumbbell Deadlift
5 R-Arm Dumbbell Hang Snatch
25 Double Unders
5 L-Arm Dumbbell Deadlift
5 L-Arm Dumbbell Hang Snatch
*Rx 50/35
15m - Dynamics
Every 6 minutes for 5 sets:
1,000m Row
*The goal is to get faster every set.
15m - Dynamics
Strength - 25m to complete 5 sets:
3 Pause Back Squats @ 100% of 5RM BS
-30s rest-
4 RDL @70% of 5RM DL
-2m rest-
Metcon - 3 rounds (6m clock):
40s Over the Bar Burpees
-20s rest-
40s American KBS 32kg/24kg
-20s rest-
15m - Dynamics
10m - Hang Power Snatch Review
Metcon - 4RFT:
8 Hang Power Snatch 115/75
400m Run
16 Sit Ups
*16m time cap.
15m - Dynamics
10m - Pull Up Prep
5m - Pistol Prep
Metcon - 4RFT:
21 CTB
15 sHSPU
9 Pistols Per Leg (18 total, alternating)
*20m time cap.
Scaled workout - Pull Ups, kipping, goblet squats 2pd/1.5pd.
*Obviously athletes may modify further as needed! This workout has a 20m time cap, but that is WZAs cap - encourage athletes that this workout should be scaled to 12-14m, ideally!
15m - Dynamics
10m - PJ Prep
MetCon - 4 sets of 3m amrap/1m rest:
4 Push Jerks
8 Box Jump Overs 30”/24”
*Rx loading is…
R1 - 95/65
R2 - 135/95
R3 - 165/105
R4 - 185/115
Mobility - Down Dog Calf Stretch 1m/leg. Twisted Cross 1m/side.
15m - Dynamics
Strength - 25m to complete 4 sets:
● 4 Pause Back Squats @ 93% of 5RM BS
-30s rest-
● 6 RDL @ 65% of 5RM DL
-2m rest-
MetCon - FT:
60 Double Unders
30 WBS 30/20lbs
30 Double Unders
15 WBS 30/20lbs
*6m time cap
15m - Dynamics
Warm Up - 400m Run on Trueform
Workout - 20m on the Assault Bike:
● 20s Easy
● 20s Moderate
● 20s Sprint
15m - Dynamics
15m - Movement Prep HPS & Thruster
MetCon - Death by, in a 2 minute window:
8 Box Facing Burpee Box Jump Overs 24”/20”
8 Hang Power Snatch 115/80
8 Thrusters 115/80
*Athletes will complete 8/8/8 in a 2:00 window for as long as possible. They will rest whatever
time they have remaining in that 2 minute window. There is a 24m (12 round) time cap.
**Athletes should be able to do the 8 HPS unbroken, rest, and then the 8 thruster unbroken.
Pick a load that allows them to do so. They should approach this 1 of two ways:
1) Pick an annoyingly light weight, but do the Rx rep scheme.
2) Pick a slightly above annoyingly light weight, and do 6/6/6.
15m - Dynamics
15m - C&J Prep
7m AMRAP:
● Squat Clean & Jerks 225/155
*Or ~70% of 1RM. These should be relatively heavy, but something athletes can push jerk for
most of the workout. Mostly singles, as long as athletes have more than just 10s on their
bar.
Mobility:
● Saddle Pose 3m
● Pigeon Pose 2m/Side
● Straddle 1m
15m - Dynamics
Gymnastics Strength - 15m - 5 sets:
● 8 Push Ups (Clap Push ups if 8 push ups is ‘easy’)
● 8 Ring Rows (set a plate on the ground for consistent foot positioning)
MetCon - 8RFT:
200m Run
8 TTB
*16m time cap
15m - Dynamics
5m - Thruster Prep
10m - Muscle Up Prep
FT:
21-18-15 Thrusters 95/65
12-9-6 Ring Muscle Ups
*14m time cap
**Scaling is 1:1 CTB or Pull Ups, unless an athlete is very good at pull-ups, in which case they may use the same rep scheme as the thrusters.
15m - Dynamics
10m - Hang Power Snatch Review
Strength - 10m to complete:
2-2-2-2-2 Hang Power Snatch
MetCon - FT:
1 Mile Run
15m - Dynamics
Rowing Pyramid:
1,500m Row
-2m rest-
1,000m Row
-1m rest-
500m Row
-1m rest-
1,000m Row
-2m rest-
1,500m Row
*Score is total time.
15m - Dynamics
10m - Review & Prep
Strength - 20m to complete 4 sets:
5 Pause Back Squat at 85% of 5RM (the pause is just one second)
-30s rest-
8 RDL at 60% of 5RM
-2m rest-
Metcon - 5m AMRAP:
1m - Double Unders
30 KBS 32kg/24kg
*Max burpees remaining time.
**Score is number of double unders and number of burpees.
15m - Dynamics
MetCon - On an 18m clock...8m AMRAP:
10 Push Ups
10 Air Squats
10 HSPU
10 Box Jumps 30”/24”
10 CTB
-2m rest-
Repeat.
15m - Dynamics
10m - PC & PJ Cycling/Review
MetCon - 4RFT:
400m Run
*Clean & Jerks.
R1 - 15 at 135/95
R2 - 12 at 165/115
R3 - 9 at 185/125
R4 - 6 at 205/135
**16m time cap.
For scaling loads today, pick a relatively light weight to start, and then make small jumps every round - 5-10lbs each time you come in from the run. Athletes change their own weight, and should be able to string together reps for most of today’s workout.
15m - Dynamics
FT:
50-40-30-20-10 WBS 20/14lb to 10’/9’
25-20-15-10-5 TTB
*15m time cap
15m - Dynamics
FT:
500m Row + 50 Cal Assault Bike
-2m rest-
400m Row + 40 Cal Assault Bike
-2m rest-
300m Row + 30 Cal Assault Bike
-1m rest-
200m Row + 20 Cal Assault Bike
-1m rest-
*Score is total time.
15m - Dynamics
MetCon - FT:
10-9-8-7-6-5-4-3-2-1 BBJO 24”/20”
*Complete 3 Muscle Ups after each set.
**Scaling will be 3-6 CTB/Pull-Ups/Ring Rows.
15m - Dynamics
5m - BS & Deadlift Review
Strength Pt 1 - 15m to establish:
5RM Back Squat
Strength Pt 2 - 15-20m to establish:
5RM Deadlift
*Stress to athletes the importance of quality, beautiful sets. It will make re-testing a much more fun adventure.Encourage a ‘by feel’ approach - don’t over stress about percentages.
**During build up, athletes should be doing sets of 3 as they near their target weight. I’d recommend 2 heavy sets of 5 as their max-attempt sets for the day for each lift - they may take a 3rd if they so choose, but may be to the point of exhaustion by then.
15m - Dynamics
MetCon - FT:
400m Run
30 Push Press 135/95
30 V-Ups
400m Run
20 Push Press 135/95
20 V-Ups
400m Run
10 Push Press 135/95
10 V-Ups
400m Run
*20m time cap. Note PUSH JERKS are not allowed.
**Weight should be moderate. Each set of push press should take 2-4 sets.
15m - Dynamics
MetCon - 15m AMRAP:
P1 - Holds Plank
P2 - Completes 15 WBS
Then,
P1 - Completes 15 WBS
P2 - Holds Plank
Then, the partners will run 200m together.
*Rx is 30/20 to 10/9'
15m - Dynamics
15m - Movement Prep (mostly kipping HSPU)
MetCon - 10RFT:
3 HSPU
6 Deadlifts 225/155
12 Pull-Ups
24 Double Unders
*18m time cap
**Competitor’s will complete deficit HSPU. Rx is 10”/6”. Scale as needed.