Context: Mental Toughness – Only accept beautiful form snatches. Do not settle for ‘okay’ form!

Strength: 3×4 and 3×3 squat or split snatch (3 sets of 4 reps and then 3 sets of 3 reps, same weight across at 75-85% of max)

Super Set: 6×6 weighed strict pull-up or progression (6 sets of 6 reps)

Metabolic Conditioning: “Abnegation”

7 min AMRAP (as many rounds as possible)

6 goblet squats (Health: 26#/35#, Athletic: 35#/53#, Performance: 53#/70#)

12 Russian kettlebell swings (same)

50 single unders OR 25 cross overs

Scaling Guide: 3 – 7 rounds

Coaching Tips: Keep that kettlebell close to your chest, and torso upright on your goblet squats; weight should be middle of the feet, or slightly back to the heels.  Try to go directly from your last squat into your first kettlebell swing; then break up the kettlebell swings after a few reps (if needed). Stick to the cross overs if you can – even if you mess up a couple times, they will still be faster than single unders. Do the singles if you get tired and can’t do cross overs any more or if you need a bit more rest between sets of squats and swings.  Remember that one ‘rep’ of cross over is each time the rope goes under!

Optional ‘Cash Out’ or Hypertrophy: 16 db lunge steps, 60s plank, 4 minutes, OR 3 sets of 12 db curls in a super set with 12 banded good mornings


"The Conga Trio"

Context: Practice – Pacing according to your teammates

Skill Practice Warm Up: Spend 8 minutes working up to a challenging single leg deadlift x 3 reps.

Metabolic Conditioning: “The Conga Trio”

For time – 5 rounds

Teams of 3, conga line style (move through single file, don’t move on until your teammate finishes the movement ahead of you)

5 ‘heavy’ deadlift (Health: 85lb / Athletic: 175lb* / Performance: 275lb)

30 Double Unders (Health: 60 singles)

20 sit-ups

15 wall ball (Health: 10lb / 8ft, Athletic: 14lb / 9ft*, Performance: 20lb /10ft)

Scaling Guide: 10 – 15 minutes, about 3 minutes per round.

INDY VERSION: 5 rounds for time, 1 min rest between rounds

Coaching Tips: Put who you think will be the fastest into the lineup first. The first round will probably have teammates 2 & 3 waiting a bit so don’t worry about rushing to finish.  As the rounds go on, the first two people will get a bit more of a lead and there will be less ‘waiting’.  If you are behind someone, slow your pace down so you don’t finish hard and get stuck standing around. Communication is the key – so everyone knows how to pace.


"Baby Come Back"

Context: Practice – Don’t blow up you biceps when rowing so you can still do pull ups

Skill Practice Warm Up: Spend 6 minutes performing 3 sets of 5 ‘ring outs’ with a 3 sec pause at full extension (think ab wheel with the rings). Keep the feet on the floor and adjust the ring height and foot position to make these ‘doable’.

Strength: 6×3 squat or split snatch – 5 of 12 (6 sets of 3 rep, same weight across at 75-85% of max)

Super Set: 6×5 weighed strict pull-up or progression (6 sets of 5 reps)

Metabolic Conditioning:Baby Come Back

For reps

In 2.5 Minutes

Row (Health: 350m/400m, Athletic: 400m/450m, Performance: 450m/500m)

Max Rep Chin-Ups (Health: Ring Rows, Athletic/Performance: Strict) Chin Ups are both palms facing you.

1 Minute Rest

In 2.5 Minutes

Row (Health: 350m/400m, Athletic: 400m/450m, Performance: 450m/500m)

Max Rep Chin-Ups (Health: Ring Rows, Athletic*: Kipping, Performance: Strict)

Scaling Guide: Scaling Guide: 8 – 24 Reps Scale up: Weighted strict (20/45) on round 1, strict on round 2.

Coaching Tips: Rowing form is going to be key on this one. If you pull with your arms early you will guarantee that your chin ups will be much harder. I also recommend finishing each row with 5-10 ‘strokes’ of legs and hips only and minimal to no arm pull.  Pace the row to be at 80-90% of your max 500m. Hustle to the pull up bar to get the first set of chin-ups in, even though your legs and lungs may not be ready. They will recover as you do chin ups. Use your experience on the first round to pace the second one.

Notice that the ladies are doing strict on the first round, then kipping on the second. Some ladies may want to do an opening set of strict on the second one as well (then transition to kipping).

If you are a slow rower make sure you only row 400m so you have time to hustle over to the rings and get some ring rows in. Not enough rowers: 2 muscle cleans (95/65) + 2 burpees for 8 rounds for 400m, 9 rounds for 450m, 10 rounds for 500m.

TEAM VERSION: With a partner. 2nd person starts their row immediately after the first person finishes, they still have to complete their pull ups before 2.5 from the start of their row. For the second round, instead of resting exactly one minute, get on the rower as soon as it is free, then do the 2.5 minute row/pull-ups again.

Optional ‘Cash Out’ or Hypertrophy: 10 db thrusters, 200m run, 3 rounds, OR 3 sets of 12 banded tricep press downs in a super set with 12 db weighted step ups


"Feelin’ Filthy"

Context:  Competition – Look up your old score and shoot for a PR!

Metabolic Conditioning: “Filthy Fifty” or “Dirty Thirty”

For time

50 Box jumps (Health: 8″/12”, Athletic: 12″/20”, Performance: 20″/24”)

50 Jumping pull-ups

50 Kettlebell swings (Health: 9#/18#, Athletic: 18#/26#, Performance: 26#/35#)

Walking Lunge 50 steps

50 Knees-to-elbows

50 Push press (Health: 22#, Athletic: 33#, Performance: 45#)

50 Hip extensions (Med ball good mornings)

50 Wall balls

50 Burpees

50 Double unders

Scaling Guide: 35-minute cutoff, scale accordingly

“Dirty Thirty” Option – If this is your first time attempting this workout, do the D30 version. It is the same workout, but 30 repetitions of each movement is performed.  If you have completed the D30 version before in under 20 minutes, then you can think about doing the full Filthy Fifty.


"Hitchhiker’s Guide"

Context: Practice – the difference between a ‘grind’ workout and a ‘wind’ workout (this one will be more of a ‘grind’)

Skill Practice Warm Up: Spend 8 minutes working up to a challenging front squat or overhead squat.

Metabolic Conditioning: “Hitchhiker’s Guide”

For time. Health: 4 rounds for time, Athletic*/Performance: 5 rounds

9 ‘heavy’ front squats (Health: 55#/75#, Athletic: 75#/105#, Performance: 105#/155#) Or DBs (15 at 15#/20#, 15 at 20#/30#, 15 at 30#/45#)

15 push-ups

21 dumbbell hang power snatch -one arm, alternate as desired- (Health: 15#/20#, Athletic: 20#/30#, Performance: 30#/45#)

1 minute rest

Scaling Guide: 14 – 23 minutes, About 3.5 min per round including the rest. Scale Up: Ring dips instead of push-ups, 35/50lb db.

Coaching Tips: This will be a bit more of a ‘grinder’ for most folks (as opposed to ‘wind’). Take your time on the front squats and be prepared to scale down the weight or reps on later rounds if necessary. Make sure you are using a good hip explosion to get the dumbbell snatch – as opposed to pressing it out (the shoulders will get very fatigued from the push-ups combined with a press out).

Optional ‘Cash Out’ or Hypertrophy: 2 min row, 60s plank, 2 min row, OR 3 sets of 12 single arm db bench press in a super set with 15 weighted glute bridges

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