AMRAP 13:00
6 deadlifts
12 box jump-overs
15-18 Calorie Bike
4 Rounds
:40 on/:20 off
Cal Bike
Double-Unders
Clean and Jerks
–1:00 Rest–
For Time:
40 Wall Balls
30 Suitcase Dumbbell Lunge Steps
20 Pull-Ups
30 DB Box Step Overs, one DB
40 Wall Balls
NOTE: Only one DB is needed for Stepovers, can be held anyway but one hand must be on the DB at all times.
15 min EMOM
Min 1: 11/8 Calorie Row
Min 2: 15 Russian Kettlebell Swings
Min 3: 10 Toes-to-Bar
Add 1 Calorie and 1 Toes to bar each round
4 Rounds for Time
15 Hang Snatches
12 Box Jump-Overs
9 Strict Handstand Push-ups
Load: 75/55lbs
15 min AMRAP
20 Calorie Row
15 Box Jump-Overs (24″/20″)
10 Single Arm Man Makers
200m Run between rounds
12 min AMRAP
2 Clean and Jerks
4 Chest to Bar Pull-Ups
8 Burpee over the bar
NOTE:
After round 2,4,6 increase the weight on the clean and jerk
16-Minute EMOM:
Minute 1: 50-60 Double unders
Minute 2: 12/10 Calorie Bike
Minute 3: 15 Push-Ups
Minute 4: :30 Arch Hold
*After The EMOM, immediately complete 60 Abmat Situps for time in as sets time as possible.
For Time:
50 Wall Balls
40 Alternating Dumbbell Snatches
30 Toes-to-Bar
20 Dual Dumbbell Front Squats
10 Strict Pull-ups
Every 4:00 x 4 sets:
200m Run
10 Dumbbell Push Press
8 Box Jump-Overs (24″/20″)
6 Dual Hang Snatch
AMRAP 13:00
6 deadlifts
12 box jump-overs
15-18 Calorie Bike
For time:
60 Calorie Row
50 Double unders
40 Calorie Row
75 Double unders
30 Calorie Row
100 Double unders
6 min AMRAP:
1.2.3.4.5… Devil’s Press
2.4.6.8… Weighted Box Step Overs
1.2.3.4.5… Wall Walks
–rest 4:00–
For Time:
10, 8, 6, 4, 2 renegade row
10, 8, 6, 4, 2 bodyweight box stepover
10, 8, 6, 4, 2 hand release pushup
5 Minute Cap on Part B
NOTE:
The starting number in Part B is based on the round you make it to on the amrap. So if you make it to the round of 10 db box stepovers, your ‘for time’ piece starts at 10 and counts down.
18 Min EMOM:
Min 1: 2 Shuttle runs + Max Dual DB Hang Power Cleans
Min 2: 5 Burpees over Dumbbell + Max Dual Dumbbell Hang Snatch
Min 3: Rest
*NOTE*
Each round increases the shuttle runs and burpees by 1 rep.
Every 3:00 x 4 sets
16/12 Calorie Bike
10 Dumbbell Front Squat
4 Strict pull-ups
Cap @ 2:30 if not done
2 Rounds for Time:
30 Bike Calories
30 situps
15 power cleans
400m run
–rest 3:00–
Every 3:30 x 3 sets
2 rounds:
7 Push Press
7 Front Squats
7 Line Facing Burpees
5 rounds for time
4 shuttle runs
12 toes to bar
8 alternating dumbbell snatch
15 minute AMRAP
5.10.15…. Calorie Bike
10.20.30…. Wall Ball
*50 single unders after each round
6 Min AMRAP:
8 Hang Clean and Jerks, 115/75lbs
8 Lateral Burpee Box Jump Overs
24/20 Row Calories
rest 3 min
For time, partitioned any way:
16 Squat Clean Thrusters
24 Box Jump Overs
42/36 Row Calories
16-minute cap for entire workout
In 2:00:
2 rounds:
6 Dual Dumbbell Push Press
7 Dual Dumbbbell Front Squat
8 Burpees over the DB
–rest 1:30–
X3 sets
3 Rounds for Time:
20 Calorie Row
15 Box Jump Overs
20 Kettlebell Snatches
15 Toes to Bar
–rest 1:00–
4 Rounds for Time:
12 Box Step-Ups
10 Dual Dumbbell Thrusters
8 Burpees
50/35 DB per hand + 20″ box for everyone
20-Minute EMOM:
Minute 1: :45 Bike Calories
Minute 2: 1 Round of Cindy
Minute 3: :30 Dual Dumbbell Push Press
Minute 4: Rest
1 Rounds of Cindy = 5 Pull-ups + 10 Push-ups + 15 Air Squats
2:00 AMRAP
10 American Kettlebell Swings
10 Kettlebell Goblet Squats
Max Burpees in remaining time
–rest 1:00–
X4 sets
4 Rounds:
30 Double unders
15 Calorie Bike
15 Thrusters
30 Double unders
–rest 1:00–
Load: Empty barbell
12 Min AMRAP:
200m Run
15 American Kettlebell Swings
15 Kettlebell Goblet Squats
15 Hollow Rocks
3 Rounds for Time:
15 Wall Facing Handstand Push-ups
15 Dual Dumbbell Shoulder to Overhead
15 Calorie Ski
–rest 1:00–
14/11 Calorie Bike
7 Thrusters
7 Lateral Burpees over the Bar
7 Thrusters
14/11 Calorie Bike
–rest 3:00–
X3 sets
Load: 115/75 lbs
For Time:
20-15-10
Chest to Bar Pull ups
Hang Power Clean
GHD Situps
15 min AMRAP:
20 Toes to Bar
20 Calorie Echo Bike
20 Burpee Box Jump Overs
20 Calorie Row
For time
9-7-5
Thruster @ 185/125 lbs
Burpee Box Jump Get overs, 40/36”
Every 6:00 x4
12 Pull ups
400m run
20 Thrusters
15AbMat Situps
Load: 95/65lbs
5:00 AMRAP
2.4.6.8… Devil’s Press
3.6.9.12… Box Jump Overs
4.8.12.16… Calorie bike
–rest 2:00–
X2 sets
(Pick up where you left off)
For Time:
30-25-20-15-10
Calorie Row
10-15-20-25-30
Wall Ball
12 Min AMRAP:
1000m Run
+
AMRAP with Time Remaining:
All on 1 arm:
8 DB Hang Snatch
6 Goblet Squat
4 Shoulder to overhead
repeat on the other arm
Load: 70/50lbs
For Time:
21-15-9
Overhead Squats
Calorie Row
–rest 3:00–
9-15-21
Front Squats
V-ups
Load: 95/65lbs
Every 3:00x 5 Sets
5 Strict Pull ups
8 Clean and Jerks
5 Strict Pull ups
Load: 155/105 lb
5 Rounds for Time:
6 Chest to Bar Pullups
7 Bench Press
–rest 3:00–
3 Rounds for Time:
12 Toes to Bar
14 Burpee Box Jump Overs
In 2:30:
15/12 Calorie Bike
12 Dumbbell Thrusters
Max Burpee Box Jump Overs
–rest 1:30 then start again–
For Time:
Buy in: 6 Rope Climbs
–into–
3 Rounds:
50 Double unders
20 Wall Balls
10 Bar Muscle Ups
–into–
Cash-out: 1000m Run
20 min EMOM: ( :30 ON / :30 OFF)
Min 1- Shuttle runs
Min 2- Shoulder to overhead
Min 3- Burpees
Min 4- Wall Walks
3 Rounds for Time:
21 Dual Dumbbell Deadlifts
15 GHD Situps
12 Strict Handstand Push-Ups
9 Dual Dumbbell Hang Snatches
Load: 40/25lbs
15 Minute AMRAP:
12 Push Press
10 Chest to Bar Pull-Ups
8 Box Jump Step Downs
15/12 Calorie Bike
Every 3:00 for 5 Rounds:
200m Run
15 Kettlebell Swings
12 Goblet Squats
Load: 70/53 lbs
20-Minute AMRAP:
400m Run
15 Chest to Bar Pull-ups
15 Dumbbell Snatches
15 Burpees over Dumbbell
Every 3:00 for 4 Rounds:
15/12 Calorie Bike
12 V-ups
9 Burpees
Cap round at 2:30 if not done
Complete the following in :30 on/:30 off intervals until all reps are completed:
40 Wall Ball Shots
20 Hang Power Cleans
10 Shuttle Runs
3 Rounds for Time:
500m Row
15 Russian Kettlebell Swings
12 Dumbbell Bench Press
9 Devils Press
16 Minute AMRAP:
15 Thrusters
12 Box Jump Overs
9 Toes-to-Bar
400m Run
For Time:
100 Double-Unders
40 Wall Ball Shots
30 Single Arm DB Hang Clean and Jerks
20 Chest to Bar Pull-Ups
20 V-ups
Cash out: Complete 1 mile on the Echo Bike
4 Rounds for Time:
200m Run
20 Deadlifts
15 Burpees
15 Toes to Bar
15 Min AMRAP:
12 Strict Handstand-Ups
15 Air Squats
18/15 Calorie Row
21 AbMat Situps
20 Min EMOM:
Min 1- 12-15 Calorie Row
Min2- 15 American Kettlebell Swings
Min 3- 15 Box Jump Overs
Min 4- 12 Front Squats
Min 5- Rest
For Time:
50 Wall Balls
800m Run
40 Alternating Dumbbell Hang Snatches
600m Run
30 V-ups
400m Run
24 Minute AMRAP
6 Shuttle Runs
18 Russian Kettlebell Swings
18/13 Calorie Bike
18 GHD Situps
Load: 70/53l
28 min EMOM:
Min 1- 100-150m run
Min 2- 12 Power Snatches
Min 3- 14/10 Calorie Echo Bike
Min 4- 12. Box Jump Overs
Load: Choice, 24/20″ box
4 Sets:
15 Burpees to a Target
25 Wall Balls
50 Double Unders
–rest 1:30 between rounds–
20/14 lbs, 10/9 feet
21-15-9-6
Thruster, 95/65 lbs
Calorie Row
Time Cap: 7:00
17 min AMRAP:
16 Single Arm Dumbbell Box Step Overs
15 Alternating Single Arm Dumbbell Hang Clean and Jerks
7 Bar Muscle Ups
10 min AMRAP:
18/15 Calorie Row
9 Thrusters 95/65
6 Strict Handstand Push ups
16 min EMOM:
Min 1- 40 Seconds Max Rep Dumbbell Push Press
Min 2: 40 Seconds Max Lateral Hops over Dumbbells
Min 3: 40 Seconds Max Calories on Echo Bike
Min 4: Rest
3 rounds:
800-meter Run
10 Hang Clean and Jerks @ 155/105
10 Toes to Bar
–Rest 2 minutes between rounds–
6 min AMRAP:
10 Pull-ups
15 Situps
20 Reverse Lunges
25 Double Unders (or 50 singles)
–rest 1:00–
X3
For Time:
1000/800-meter Row
50 Russian Kettlebell Swings
25 Strict Handstand Push ups
30 Front Squats
15 Burpee Box Jumps
2 Min Window:
7 Calorie Bike
9 Wall Balls 30/20 lbs
12 Calorie Bike
15 Wall balls
–max Calorie Bike in remaining time–
–rest 8:00–
X2 sets
23 Min AMRAP:
100 Double Unders
40 Empty Bar Push Presses
20 Box Jumps Step Downs.
20 Chest to Bar Pull ups
75-meter Farmer’s Carry
800-meter Run
2 Sets:
24-12-6
Renegade Rows
V-ups
–rest time = work time–
*5 Burpees to a target Between each movement
(no burpees after 6 V-ups)
4 Rounds for Time:
400-meter Run
20 Dual Dumbbell Deadlifts
15 Dumbbell Hang Power Cleans
–Rest 1 minutes between rounds–
Load: 50/35 lbs
24 min EMOM:
Minute 1: 7 Thrusters + 7 Toes to Bar
Minute 2: 15 Box Jump Overs, 24/20″
Minute 3: Max Rep Calorie Row
Minute 4: Rest
Load: 95/65lbs
For Time:
800m Row
40 Air Squats
25 V -ups
600m Row
30 Goblet Squats
20 Toes to Bar
400m Row
20 Wall Balls, 20/14lbs
10 Bar Muscle Ups
(Goblet Squat load is your choice)
20 min EMOM:
Station 1: 10-12 Echo/AB Calories
Station 2: 3-5 Wall Walks
Station 3: 50 Double Unders
Station 4: Max Rep Power Cleans
Station 5: Rest
Load: 225/155lbs or no more than 70%
For Time:
1000-meter Run
50 Wall Ball Shots, 20/14lbs
40 Burpees
30 Pull-ups
20 Push Press, 95/65lbs
18-Minute AMRAP:
9 Toes to Bar
12 Alternating Dumbbell Hang Power Snatches, 50/35 lbs
15 Hand Release Push-ups
18 American Kettlebell Swings, 53/35lbs
4 Sets:
500m Row
10 Deadlift @ 135/95lbs
100′ KB Farmer’s Carry @ 70/53lbs
10 Burpee Box Jump Overs 24/20”
–rest 2:30–
4 rounds:
20/15 Calorie Bike
15 Bar facing Burpees
10 Power Cleans
–rest 1:30 between rounds–
Load: 185/125 lbs
4 Rounds:
300m Row
8 Power Snatch
48 Double unders
–rest 2 min–
Four Intervals, for max reps:
(40 seconds of work, 20 seconds of rest and transition)
Station 1: Row (calories)
Station 2: Dumbbell Push Press
Station 3: Box Jump Step Downs
Station 4: Dumbbell Farmer’s Carry
For Time:
50 Front Squats
40 Straight-legged Sit-ups
30 Lateral Burpees over the Bar
20 Hand-Release Push-ups
10 Squat Clean Thrusters
Load: 95/65lbs
Every 6:00 x4 Sets
400-meter Run
12 Dumbbell Thrusters
6 Strict Pull-ups
3 Wall Walks
Rest 2 minutes between rounds
Load: 50/35lbs
(Cap at 4:30 per round if not completed )
20 min AMRAP:
400m Run
9 Box Jump Overs, 24/20″
8/arm Single Arm Thrusters, 50/35lbs
7 Ring Muscle-ups
For Time:
21-15-9
Deadlifts
Bar Facing Burpees
–Rest 2 minutes–
15-12-9
Front Squats
Pull-ups
Load: 135/95lbs
EMOM for 21 minutes:
Minute 1: 15/12 Calorie Row
Minute 2 : 10 Burpee Box Jump Overs
Minute 3: 2 Clean and Jerks
15 min AMRAP:
12 Wall Ball Shots, 20/14 lbs
10 Toes to Bar
8 Hang Power Snatches, 115/75 lbs
12:00 AMRAP
10 Dual Dumbbell Hang Power Cleans
16 Lunge Steps with Dumbbell at Shoulders
18/15 Calorie Bike
20 Renegade Rows
Load: 50/35lbs
For time:
20 High Box Jumps (30/24″)
15/12 Calorie Bike
5 Deadlifts 315/205 lbs
18 Min AMRAP:
40 Ski Calories
40 Single Unders
30m Sandbag Carry
30 Double Unders
20 Ski Calories
20 Crossover Singles
5 Sandbag to Shoulder
1:00 on 1:00 off x6 rounds (12:00)
Round 1: 6 Clean and Jerks + Max Shuttle Runs
Round 2: :12 Toes to Bar + Max Bar Facing Burpees
Barbell Weight: (must be singles)- 135/95
Score is total Shuttle Runs + Bar Facing Burpees
15 min AMRAP:
12 Calorie Row
36 Double Unders
12 Burpee Box Jump Overs, 24/20″
36 Double Unders
20 min EMOM:
Min 1: 1 Legless Rope Climb
Min 2: 40 second Max Calorie Row
Min 3: 1 Legless Rope Climb
Min 4: 40 second Max Calorie Bike
For Time:
1,000m row
100 double-unders
20 shuttle runs
750m row
75 double-unders
15 shuttle runs
500m row
50 double-unders
10 shuttle runs
250m row
25 double-unders
5 shuttle runs
Time cap: 25 minutes
Left Arm:
12 Single Arm KB Deadlifts
9 Single Arm Hang Power Clean
6 Single Arm Shoulder to Overhead
+
Right Arm:
12 Single Arm KB Deadlifts
9 Hang Power Cleans
6 Shoulder to Overhead
–rest 1:00–
x5 sets
Load: @53/35 lbs
15:00 AMRAP:
15 Front Squats @95/65 lbs
50ft Handstand Walk
15 GHD Sit-Ups
35 Crossover Singles
2:30 interval:
400m Run
Max Alternating Clean and Jerks @70/50lbs
–rest 1:00–
2:30 Interval:
500/450m Row
Max Single Arm Dumbbell Overhead Walking Lunges with remaining time @50/35lbs
–rest 1:00–
3x through (6 total sets)
For Time:
10-8-6-4-2 Bar Muscle up
1-2-3-4-5 Back Squat 315/205 lbs
(Or 75-80% of 1rm)
(10:00 time cap)
4:00 AMRAP:
600m Run
Max Shoulder to Overhead with the remaining time
rest 2:00
x3
Weights
Round 1: 205/145 lbs
Round 2: 185/125 lbs
Round 3: 165/115 lbs
5 Sets:
6 Dball to top of shoulder @150/100 lbs
12 burpees (to 12 inch target)
18 Alternating Pistol Squats
–rest 1:00–
Every 1:30 x10 Rounds:
10/8 Calorie Bike
11 Calorie Row (+1 each round)
(If you fail start back over at round 1 row volume)
Part A:
For Time:
30 Kipping Chin Over-the-bar Pull-ups
30 Box Step Ups, 24/20″
30 Chest to Bar Pull-ups
30 box jump overs 24/20”
(8:00 time cap)
–rest 3:00–
5:00 AMRAP:
1 Legless Rope Climb
7 Shuttle Runs
14:00 AMRAP
8 Deadlifts @225/155 lbs
20/15 Calorie Bike
15ft Handstand Walks
(+10ft each round)
Want these FREE daily workouts delivered straight to your inbox?
Enter your details below to sign up
WODprep is here to help athletes from all over the world break through their sticking points, hit new PR’s, and learn to RX every workout.
Improve Your Performance
Tell me what you need help with most !
Copyright © 2024 All rights reserved WODprep.com
Disclaimer: WODprep is not affiliated with CrossFit®, Inc nor is it endorsed by CrossFit, Inc or any of its subsidiaries. CrossFit® is a registered trademark of CrossFit, Inc. We are an independent group of functional fitness athletes trying to help people like us perform better in their WODs and everyday lives.