Workout For time: 5k AssaultRower *At 3 minutes, and every 3 minutes thereafter, perform one round of: 5 pullups 10 pushups 15 squats Notes An endurance benchmark with a twist today. Try t...
Workout For time: 50 cal AssaultBike 100 walking lunges 50 wall balls (20/14, 10ft/9ft) 100 walking lunges 50 cal AssaultBike Notes Your biggest challenge for today will be to hit solid sets ...
Workout AMRAP in 15 min: 20/14 cal AssaultBike (< 1 min) 20 alternating DB snatches (50/35) 20 box jump overs (24/20) Notes Rule #1 for today... finish each bike segment in under 1 min. If ...
Workout Every 5 min for 5 rounds: 800m AssaultRunner Max hand-release pushups with time remaining *score is total pushups Notes 4,000 meters (2.5 mi) of running today. Pace appropriately to l...
Workout 4 rounds, each for time: 20 pullups 25 cal AssaultBike *rest 3 minutes between rounds. Notes No pacing today. Hit the pullups in big sets, shooting for unbroken if possible. Come out ...
Workout EMOM until failure on the AssaultBike: Minute 1: 2 calories + 1 burpee Minute 2: 4 calories + 2 burpees Minute 3: 6 calories + 3 burpees Minute 4: 8 calories + 4 burpees *Continue adding...
Workout For time: 1000m AssaultRower 50 wall balls (20/14,10ft/9ft) 800m AssaultRower 40 wall balls 600m AssaultRower 30 wall balls 400m AssaultRower 20 wall balls 200m AssaultRower 10 wall ball...
Workout 5 rounds for time: 400m AssaultRunner 15 sandbag cleans (100/70) 30 hand-release pushups Notes Running + sandbag will hit those hip extensors. Hand-release makes it tougher to catch y...
Workout For time: 50 cal AssaultBike 50 Alternating pistol squats 40 cal AssaultBike 40 Alternating pistol squats 30 cal AssaultBike 30 Alternating pistol squats 20 cal AssaultBike 20 Alternating...
Workout 6 rounds, each for time: 10 cal AssaultBike sprint 5 power clean & jerks (155/105) 10 C2B pullups *rest 3 min between rounds Notes Coming in hot today. No pacing. Hit the bike sprint...
Workout For time: 1600m AssaultRunner 100 Box Step-ups (24/20) 1200m AssaultRunner 75 Box Step-ups 800m AssaultRunner 50 Box Step-ups Notes Today's about pacing. Pick a consistent pace on the st...
Workout 5 rounds for time 500m AssaultRower 20 GHD Sit-Ups 15 Heavy Russian KB Swings (70/53) Notes Posterior chain + midline saturation. The row rewards long, efficient strokes, but the GHDs ...