4 Rounds

Every Round is 3 Min of Work
Followed by 1 Min of Rest

During the 3 Min of Work:
40 Double Unders
16 Dumbbell Step Up Overs
Max Reps Dumbbell Facing Burpees

RX Men: 40# DBs 24"ish Box
RX Women: 25# DBs 20"ish Box

RX + Men: 60 Double Unders, 50# DBs
RX + Women: 60 Double Unders, 35# Dumbbells

Score: Total Reps of DB Facing Burpees at the end

Goal: 9 or more DB Facing Burpees Per Round

PROGRAM B

4 Rounds

Every Round is 3 Min of Work
Followed by 1 Min of Rest

During the 3 Min of Work:
40 Double Unders
16 Front Rack Step Ups
Max Reps Bar Facing Burpees

RX Men: 75# -  24"ish Box
RX Women: 55# -  20"ish Box

RX + Men: 60 Double Unders, 95# +
RX + Women: 60 Double Unders, 65# +

Score: Total Reps of Bar Facing Burpees at the end

Goal: 9 or more Bar Facing Burpees Per Round

NOTES:

For this workout when the clock starts you will do your double unders, then you will do the 16 step up overs, and for the remainder of time (up to 3:00) you will get as many reps as you can of the DB facing burpees.  When the clock hits 3:00 you will rest until 4:00.  At 4:00 you will start again and do the exact same thing.  Double unders, step up overs, max reps DB facing burpees.  Rest 1 min.  Repeat the whole thing 2 more times.

For this workout you don't want your double unders taking much more than a minute.  If you need to cut that number to 30 - that is ok.  Anything less than 30 though and we suggest that you sub dumbbell hop overs or 1 min of singles for this workout!

For the dumbbell step up overs you will hold a dumbbell in each hand.  You will step onto the box and then off on the other side.  Repeat for 16 reps.

When you step onto the box place your whole foot onto the box.  If you don't have a box you may do this on a bench or something similar. You could even just do step ups (and not over) on something like a chair (a sturdy chair).  If holding 2 dumbbells with what you have is too heavy you may sub holding just one dumbbell.

Feel free to lower the height of the step up to something challenging but manageable for you!

If you don't have something to step up onto, or if you are uncomfortable stepping up right now you can sub alternating lunges.   Each lunge counts as one rep.

For the dumbbell facing burpee you will place the hands on the ground (push up position)  get your chest and thighs to the ground, press up, jump or step your feet in. And then FACING your dumbbell you will jump over the dumbbell.  That is one rep.  Turn around and repeat.  Get as many reps as you can until time runs out!

Feel free to sub knee push ups, or take the push up out if you have an injury or big baby belly etc.

5 Rounds  AMRAP
(As Many Reps as Possible Across 5 Rounds)
1 Min Taps
1 Min Max KB/DB Swings
1 Min Max Burpees

Idea weight for Men: 30-55# DB/KB
Idea weight for Women: 12-25# DB/KB

Score: Total Reps of KB Swings and Burpees added up!

NOTES:

For the taps you can also sub 1 min jog, row, or bike!  If you are doing taps you will place your KB or DB in front of you and in a soccer like jogging motion tap it with one toe and then the other.  Keep moving for the full minute!

The kb or dumbbell swings will be to eye level.  You will hold the weight with both hands and have it between the legs, at the waist.  Feet are roughly shoulder width apart.  Heels are down and arms will be long and straight.  Hinge at the hips and bend the knees slightly.  Allow the weight to swing back between the legs.  Keep the chest lifted.  Stand up hard and fast.  Allow the weight to swing away from you like you are going to throw it.  Use the power from the legs and hips to make the bell weightless and then guide it with the arms.  Get the weight to eye level.  Keep the belly tight.

As the weight is coming back down you want to keep the chest lifted and heels down.  Allow gravity to bring it back down and send you into the next rep.

For the burpees - pretty simple.  Place your hands on the ground - jump or step your feet back - get your chest and thighs to the ground - press up and jump or step your feet in - jump and clap.

If you are new to this movement or injured etc you may take out the push up or even do an elevated burpee!

10 Min AMRAP

Wall Balls

BUT

Every Time you Break - 5 Shoot Thrus

Time to figure out your strategy....

RX Men: 20#ish Ball
RX Women: 14#ish Ball

RX +: 150 Wall Balls - Every Time you Break 5 Shoot Thrus (no 10 min cap basically) (for your score enter 150 and put your time in comments)

Score: Total Wall Balls completed in 10 Min (shoot thru reps don't count)

Goal: 100 + Wall Balls

PROGRAM B

10 Min EMOM/AMRAP

Every Minute Complete:

5 Shoot Thrus (There and Back)

Max Reps Thrusters

RX Men: 75#
RX Women: 55#

RX + Men: 95#
RX + Women: 65#

Score: Total Thrusters completed in 10 Min (shoot thru reps don't count)

Goal: 60 + Thrusters

PROGRAM C

10 Min AMRAP

Side to Side Sandbag Thrusters

BUT

Every Time you Break - 5 Shoot Thrus

Time to figure out your strategy....

NO RX for this one.  Use what you've got!

Score: Total Side to Side Sandbag Thrusters completed in 10 Min (shoot thru reps don't count)

Goal: 100 + Wall Balls

NOTES:

Ouch.

So the way this works is you have 10 min.  During that 10 min you will do as many wall balls as you can.  BUT any time you put the ball down at all - you have to do 5 shoot thrus.  A shoot thru rep is THERE and BACK.  ONLY wall ball reps count.  So you don't want to put the ball down too much.  Your goal will be big sets.  Take a breath before you pick it back up again after those shoot thrus.

For RX + you are doing 150 wall balls.  You ALSO have to do 5 shoot thrus every time you drop.  YOu have no 10 min time cap.  It's just as long as it takes.

For the wall ball you will hold the ball at the chest with the elbows tucked in.  Feet are shoulder width apart.  Heels are down. Lift the chest and tighten the belly.  Reach the butt back and down.  Keep the ball and the chest up, drive the knees out.  Get the butt lower than the knees at the bottom.  Heels are down and knees are out.  Stand up hard and fast driving through your heels.  Elevate the ball using that leg drive.  Finish with the throw with the arms.  Ideally your target is between 9-10'.

If you don't have a ball or if you have low cielings - you will drop the time to 8 min and sub light thrusters with a bar or light/even a single DB

For the shoot thrus you can use anything!  2 stacks of plates, 2 chairs, 2 coolers, 2 plyo boxes, one bench and one box, whatever!  YOu will start with one hand on both objects in the top of a push up position.  The higher the objects - the easier this movement will be (so find what challenges, but works for you).  Keep the arms locked and tuck the knees into the chest.  Come through to the front with the arms still locked and get the body into a straight position with the hips lifted and butt squeezed.  Tuck the knees again and come back to the starting position.  This is one rep.

You may sub an end of the bend crunch plus hip up (see demo video) or even v-ups / regular sit ups will work!  If you sub v-ups or sit ups you may want to raise the number to10

3 Rounds for Time
Run 400 Meters
30 KB Swings
15 Burpees

RX Men: 50-55# KB or DB
RX Women: 30-35# KB or DB

RX +: 4 Rounds

You are only allowed to do RX + if you finish 3 Rounds in LESS than 15 Min.

Score: Total Time

Goal: Under 20 Min.

PROGRAM C

3 Rounds for Time
Row 500 Meters
OR
Bike 30 Cal Men / 20 Cal Women
30 KB Swings
15 Burpees

RX Men: 50-55# KB or DB
RX Women: 30-35# KB or DB

RX +: 4 Rounds

You are only allowed to do RX + if you finish 3 Rounds in LESS than 15 Min.

Score: Total Time

Goal: Under 20 Min.

NOTES:

This one will be re-tested at the end of the Nutrition Challenge for those of you doing it - so make sure you log your score for that re-tester!!

For the run, the distance should take you roughly 90 seconds to 2:15 - depending how good of a runner you are.

If you are unable to run for space or weather reasons you may sub 2 min of double or single unders or even 2 min of low step ups.

The kb or dumbbell swings will be all the way over head.  You will hold the weight with both hands and have it between the legs, at the waist.  Feet are roughly shoulder width apart.  Heels are down and arms will be long and straight.  Hinge at the hips and bend the knees slightly.  Allow the weight to swing back between the legs.  Keep the chest lifted.  Stand up hard and fast.  Allow the weight to swing away from you like you are going to throw it.  Use the power from the legs and hips to make the bell weightless and then guide it with the arms.  Get the weight all of the way over your head.  Keep the belly tight.

As the weight is coming back down you want to keep the chest lifted and heels down.  Allow gravity to bring it back down and send you into the next rep.

If you are new to this movement you will want to lower the weight and only swing to eye level.

For the burpees - pretty simple.  Place your hands on the ground - jump or step your feet back - get your chest and thighs to the ground - press up and jump or step your feet in - jump and clap.

If you are new to this movement or injured etc you may take out the push up or even do an elevated burpee!

6 Rounds
10 KB/DB Deadlifts
8 Goblet Squats
6 KB/DB Press

Idea weight for Men: 30#-55# KB or DB
Idea weight for Women: 12#-25# KB or DB

Score: Total Time

Goal: Under 12 Min.

For this workout you will use a single kettlebell or dumbbell.  If all you have is a super light set of dumbbells you may choose to use 2!

For the deadlifts the dumbbell or kettlebell will be between the feet.  Heels are down, knees are out, knees are bent, and you hinge at the hip.  Lift the chest and tighten the belly.  To lift the chest and drive through the heels.  Squeeze the butt at the top.  To lower back down reach the butt back and keep the heels down.  Keep the chest lifted and belly tight!

For the Goblet Squat you will hold the kb or db at the chest.  Lift the chest and keep the elbows tucked in.  Feet are shoulder width apart and heels are down.  Reach the butt back and down and drive the knees out.  Keep the belly tight and chest lifted. Get the butt below the knees at the bottom with the heels still down, chest up, knees out and no rounding of the back.  Drive through the heels and lift the chest to stand all of the way up.

If you are unable to get your butt that low and not collapse - the first thing would be to do these without weight.  If you are still having a hard time getting that low without pain or losing form you may set up a target that is a little higher to squat to!

For the  KB or DB Press you will hold the KB or DB with both hands at the shoulders/chest.  Move the face back, keep the belly tight, and press the weight straight up.  Lock it out over your head with the biceps by the ears at the top.

For Time:

60 Deadlifts
45 Front Squats
30 Shoulder to Overhead

RX Men: 95#
RX Women: 65#

RX + Men: 115# +
RX + Women: 75# +

RX + Option: Switch from Front Squats to Overhead Squats.

Score: Total Time

Goal: Under 12 Min

PROGRAM A

For Time:

60 Deadlifts
45 DB Front Squats
30 Shoulder to Overhead

RX Men: 40# DBs
RX Women: 25# DBs

RX + Men: 50# DBs
RX + Women: 35# DBs

RX + Option: Switch from Front Squats to Single Arm Overhead Squats (switching whenever)

Score: Total Time

Goal: Under 12 Min

NOTES:

For this workout you have a few choices.  The biggest piece of advice I have here is NOT to go HAM on the deadlifts.  They will feel light.  But break them up to be able to better get through the other 2 things.  If you are comfortable overhead squatting - you may choose to switch to that (this is a version of the WZA workout and in that version it's OHS).

You should choose a weight that once you get to those shoulder to overhead reps that you are confident you can do them in sets of 5-10 or so.

For the Deadlifts the bar will start on the ground.  Feet are under the hips with the heels down.  Hinge at the hip and bend the knees.  Hands are outside of the legs with straight arms.  Chest is lifted and back is flat.  To lift the bar dig the heels into the ground and lift the chest.  Keep the bar CLOSE to the body and stand all of the way up keeping the belly tight and chest up.  Lower the bar by reaching the butt back and hinging forward at the hip/bending the knees.  Keep the heels down and chest up throughout.

DO NOT GET SLOPPY BECAUSE IT'S LIGHT!

For the front squat you will bring the bar to the front of the shoulders.  Allow the bar to roll back into the finger tips and raise the elbows as high as you can.  Lift the chest and tighten the belly. Feet are under the shoulders.  Reach the butt back and down and keep the heels down.  Drive the knees out.  Keep the chest and elbows lifted as you go down!  Get your butt lower than your knees at the bottom with the heels down, knees out and chest up.  Drive through the heels and lead with the elbows to stand up!

For the shoulder to overhead you may do a push press or a push jerk!  With the bar on the shoulders and more of a full grip you will have your feet under your hips and dip shallow.  In this dip keep your heels down and your torso upright.  Don't allow the chest to dip forward.  Stand hard and fast to pop the bar off of the shoulder.  From here either press yourself down (jerk) or the bar up (p.press)

EMOM + Death By
Every Minute on the Minute adding work - for as long as you can last!

Min 1: 1 Box Jump + 4 Power Snatch
Min 2: 2 Box Jump + 4 Power Snatch
Min 3: 3 Box Jump + 4 Power Snatch
Min 4: 4 Box Jump + 4 Power Snatch...

Keep going up in number of box jumps until you can't keep up!!

RX Men: 95# + 24" ish Box
RX Women: 65# + 20"ish Box

RX + Men: 115# + AND switch to Box Jump Overs
RX + Women: 75# + AND Switch to Box Jump Overs

(Feel free to go heavier if you think you can get 10 min or so at that weight)

Score: Final round successfully completed + any reps in the NEXT round.

Goal: 10 Min +

PROGRAM A

EMOM + Death By
Every Minute on the Minute adding work - for as long as you can last!

Min 1: 1 Box Jump + 4 Double Dumbbell Snatch
Min 2: 2 Box Jump + 4 Double Dumbbell Snatch
Min 3: 3 Box Jump + 4 Double Dumbbell Snatch
Min 4: 4 Box Jump + 4 Double Dumbbell Snatch...

Keep going up in number of box jumps until you can't keep up!!

RX Men: 40# DBs - 24" ish Box
RX Women: 25# DBs - 20"ish Box

RX + Men: 50# DBs + AND switch to Box Jump Overs
RX + Women: 35# DBs + AND Switch to Box Jump Overs

Score: Final round successfully completed + any reps in the NEXT round.

Goal: 10 Min +

PROGRAM C

EMOM + Death By
Every Minute on the Minute adding work - for as long as you can last!

Min 1: 1 Box Jump + 4 Sandbag Over Shoulder
Min 2: 2 Box Jump + 4 Sandbag Over Shoulder
Min 3: 3 Box Jump + 4 Sandbag Over Shoulder
Min 4: 4 Box Jump + 4 Sandbag Over Shoulder...

Keep going up in number of box jumps until you can't keep up!!

RX Men: Use what you have! + 24" ish Box
RX Women: Use what you have! + 20"ish Box

Lower reps on bag toss over shoulder if 4 will take you longer than like 20 - 30 seconds.

Score: Final round successfully completed + any reps in the NEXT round.

Goal: 10 Min +

NOTES:

Oh boy - this is really going to add up.  The purpose behind having the RX + be with box jump OVERS instead is so that you guys don't end up doing 1000 rounds and a million box jumps.

When the clock starts, all you have to do is 1 box jump and 4 power snatches.  When the clock hits 1:00 you do 2 box jumps and 4 power snatches.  At 2:00 you do 3 box jumps and 4 power snatches.  So on until you can't complete all of the work in the minute.

For the box jumps you will want to choose a height that will allow you to move smoothly on these, but a challenge so you don't breeze by too easily.

You may do a jump up and step down, jump up and jump down.  Or you may scale to a step up - step down if you need to!

For the snatches the bar will start on the ground.  Feet are generally under the hips with the heels down.  You will grab the bar with a wide (think overhead squat) grip.  Hinge at the hips and bend the knees but keep the belly tight, back flat, and chest up!  The bar should be close to the body!  Drive through the heels and lead with the chest.  Pull the bar in close to the body as you stand.  Once past the knees you will want to pick up speed.  Rotate the torso vertical and keep the heels down. Finish strong with the legs and hips.  Think JUMP!  Shrug the shoulders and then guide the bar up with elbows higha and outside to keep it close to you.  Pull yourself underneath it slightly and press into it to lock out overhead.  When you "catch" it overhead your heels should be down, knees out, chest up and belly tight.  The bar should be over the middle of the body.  Press into the bar!

To finish stand up completely with the bar.

If this movement is new for you - one great way to work on it is to take it from the "hang" instead of the ground.  This means you will bring it to the waist in that wide grip.  Dip slightly (chest forward slightly, knees bend slightly but arms stay straight) THEN finish up and perform the rest of the movmement as written above!

10 Min AMRAP
10 Step Ups (alternating)
8 Ring Rows or Upright Rows

If you want to use a weight for step ups OR if you are doing the upright row:

Idea weight for Men: 35-55# DB or KB
Idea weight for Women: 12-25# DB or KB

Step ups should be roughly 12-20" depending on your comfort level and what you have available.  They may be weighted or unweighted.

(You can also use a set of light dumbbells that add up to that weight range if that works better with what you have)

Score: Total Completed Rounds + Any Additional Reps

Goal: 6+ Rounds

For this workout I gave you a couple of options.  If you want to try holding light dumbbells in each hand or a single dumbbell or KB at the chest for the step ups - that is totally fine.  It is also great if you just want to do them unweighted.  Make sure that whatever you choose allows you to keep moving and move safely.

For the step ups you will put your whole foot on whatever you are stepping on.  Make sure you don't allow the knee to cave in.  Press up off of the heel and stand up completely.  Lower to the ground and switch feet.  For each round you will do 10 reps alternating so that ends up being 5 per side.

If you have a way to do rows either on rings, trx bands, a bar in a rack, or the high parallettes - do that!  Remember where you place your feet can make the movement more or less difficult.  Find your sweet spot that challenges you and maybe makes it so you can't do 8 in a row - but definitely allows you to keep moving on this workout.

If you don't have a way to do rows you may use a weight to do upright rows.  Hold a single KB or DB in both hands.  Pull the shoulders back and down.  Using no momentum from the legs shrug the shoulders and pull the elbows high and outside to bring the weight up to about the clavicle.  Then lower back down.

3 Rounds
20 Back Squats
15 Pull Ups

RX Men: 95#
RX Women: 65#

RX + Men: 115# +
RX + Women: 75# +

RX + Option: Swap the pull ups for 5+ Muscle Ups

Score: Total Time

Goal: Under 10 Min.  (Some of you will be even faster by far)

PROGRAM A

3 Rounds
20 Dumbbell Squats
15 Pull Ups

RX Men: 40# Dumbbells
RX Women: 25# Dumbbells

RX + Men: 50# Dumbbells
RX + Women: 35# Dumbbells

RX + Option: Swap the pull ups for 5+ Muscle Ups

Score: Total Time

Goal: Under 10 Min.  (Some of you will be even faster by far)

NOTES:

This workout is a version of one of the Wodapalooza team workouts.  It is meant to be a sprint.  Choose a weight for the squats that you can do all 20 most likely.  If you overpace this workout you will miss the point of it completely!  Go for it!

For the squats the bar will be on the back.  Feet are under the shoulders with the heels down.  Lift the chest and tighten the belly.  Reach the butt back and down and drive the knees out.  Keep the heels down as you lower and chest up!  Get the butt lower than the knees at the bottom.  No collapsing or rounding of the back.  Drive through the heels, drive the knees out, and lift the chest to stand up completely at the top.

For the pull ups you may do kipping, strict, butterfly, jumping, banded, ring/trx row, parallette row, or even a bent over row.

Choose a style of pull up where you can complete all 15 in about a minute or less.  No longer than 90 seconds for sure.

For the RX + option with muscle ups.  Choose a number again that you can do in about 1 min - 90 seconds or less.  2 min MAYBE for the last set if you really want to test yourself.

If you want to play with muscle ups, but can't do them unassisted yet - that is totally fine!  You can do jumping or even band.  Make sure its a version that challenges you but allows you to complete the rep.