Part A.
6 min AMRAP
200m run buy in
–then AMRAP of–
24 AbMat Situps
12 Toes to bar
–rest 1:00–
Part B. For Time: 5 min Cap
21 Burpees
14 alt Reverse Lunges, BW
7 Wall Walks
4 Rounds for Time
36 double unders
24 Wall Balls
18 Hand Release Push ups
12 min AMRAP
*Increase by 2 reps each round
2 Burpees
4 Hang Power Snatch, 95/65
6 AbSit-ups
18 min EMOM:
Min 1: 10-12 Cal Row
Min 2: 8-10 Toes to bar
Min 3: 5-8 Handstand push ups
For Time:
24-16-8
Hang power snatch
cal machine
–rest 5 min–
5 min AMRAP
5 Box Jump Over
2 Rope Climbs
20:00 EMOM
Min 1 – 12 Power Snatches @ 95/65
Min 2- 30 sec wall sit
Min 3- 12/10 cal bike
Min 4- rest
5 Rounds for Time
10 alt SA DB Push Press @ 50/35
8 Kipping pull-ups
10 Wall Balls @ 20/14
8 Shuttle Runs
6 min AMRAP
10/8 Cal bike
20 AbMat Situps
40 Double unders
–rest 1:00–
x 2 sets
3 Rounds:
10 Dual Dumbbell Hang Power Cleans @ 50/35lbs
20 Burpees over DB
30 Air Squats
12 min AMRAP:
6 Strict Handstand Push ups
8 Foot Elevated Ring Rows
10 DB Box Step-ups @ 50/35lbs per hand
15:00 EMOM
Min 1- 12/10/8/6/4 Deadlifts
Min 2- 12 Box Step Overs
Min 3- 50 Double unders
(Choice load, increase load each set)
4 Rounds For Time:
5 shuttle runs
10 Dumbbell Hang Clean and Jerks (5/arm), 50/35
15 Wall Balls
20 V-ups
Every 3:00 x 5 sets
5 Strict HSPU
10 Pullups
10 Burpee Box Jump Overs, 24/20″
12 min AMRAP
30 Cal Row
20 Walking Lunges, Bodyweight
10 Power Cleans, 135/95
30 Air Squats
20 Push-ups
15 Sit-ups
10 DB Power Snatches (each arm)
5 Burpee to Target
10 DB Power Snatches (each arm)
15 Sit-ups
20 Push-ups
30 Air Squats
3 Rounds:
400m Run
20 Wall Balls
30 Crossover Singles
For Time:
50 Calorie Row
40 Push-Ups
30 Toes to bar
20/15 Calorie Bike
10 Burpee to a Target
13-Minute AMRAP:
3 Devil’s Press
6 Dumbbell Step-Ups
10 Calorie Row
20m DB Farmer Carry
15-Minute EMOM:
Min 1- 8 Hang power snatches
Min 2- 12 Sit-Ups
Min 3- 10 Hang power Cleans
LoadL: 95/65 lbs
4 min AMRAP
–rest 1 min–
x3
14 Single-Arm DB Push Press (7/side)
12 Burpees
10 Goblet Squats
(restart at the beginning)
4 Rounds for time:
8 Power Cleans, 135/95 lbs
16 Bar Facing Burpees
24/20 Calorie Row
16 Min EMOM:
Min 1- 15- 20 KB Goblet Squats
Min 2- 4-6 shuttle runs
Min 3- 15-20 American KBS
Min 4- 30 sec Plank Hold
12 min AMRAP:
2, 4, 6, 8…
Deadlifts, 185/125 or no more than 50% of your 1rm DL
Toes to Bar
Jumping Lunges (L+R = 2 reps)
21-15-9:
DB Snatch (alternating), 50/35lbs
Wall Balls, 20/14lbs
Single Arm DB Step-ups, 20″ for everyone
14-Minute AMRAP:
10 DB Push Press
8 Hand Release Push-Ups
10 GHD Situps
18 min EMOM:
Min 1- 15-20 Box Step-Ups, 20/24″
Min 2- 12-15 Calorie Row
Min 3- 8-10 Thrusters, 115/75lbs
10 min AMRAP:
16 alternating Renegade rows, 50/35lbs
4-6 Strict pull-ups
50ft DB Farmers Carry (1 DB each hand)
5 Rounds for time:
10 Power Snatches 95/65 lbs
15 Wall Balls 20/14lbs
10/8 Cal Bike (or Row or 200m Run)
21-15-9
Dual Dumbbell Hang Clean and Jerk, 35/20lbs
Toes to Bar
12-Minute AMRAP:
15 American Kettlebell Swings, 53/35
10 Alternating KB Reverse Lunges
20 GHD Sit ups
10 min AMRAP:
20 Dumbbell Deadlifts
15 Dumbbell Front Squats
200m run
15 Dumbbell Shoulder to Overhead
10 Dumbbell Front Squats
200m run
Load: 35/20lbs
3 rounds for time:
25 Wall Balls (20/14)
15 V-ups
5 Wall Walks
15/12 Calorie Row
15 Power Cleans, 135/95lbs
Max Double unders in Remaining Time
4 Rounds for time:
15 Goblet Squats, choice load
20 Sit-Ups
10 Box Jump Overs, 24/20″
40-Second Plank Hold after each round
10 min AMRAP:
12 Push Press, 75/55lbs
10 Chest to Bar Pull ups
8 Lateral Burpees Over Bar
Every 5:00 x 3 Sets:
500m Row or 1000m Bike
12 Thrusters
10 Burpees Over bar
For Time:
10-9-8-7-6-5-4-3-2-1
Push Press
Strict Pull ups
AMRAP 15:
15 min AMRAP
15 GHD situps
12 KB Swings
9 Hang Power Cleans
16 min EMOM:
Min 1: 5-7 Back squats from the rack
Min 2: 8-10 Burpees
Min 3: 30s Hollow Hold
Min 4: 20 Mountain Climbers
21-15-9:
Double Dumbbell Deadlifts, 50/35lbs
Handstand push ups
250m Row after each round
3 Rounds for Time:
20 Wall Balls, 20/14lbs
16/12 Cal Row
12 burpees over rower
15-Minute EMOM:
1: 10 Power Cleans @ 155/105
2: 8 Toes to Bar
3: 40s Farmer’s Hold
For Time:
18-15-12-9-6-3
Strict Handstand Push ups
Calorie Row
12 Minute AMRAP:
30 Double under
20 Russian KBs, 53/35 lbs
10 Box Jumps, 24/20″
4 Rounds for Time:
12 Dual Dumbbell Front Squats, 50/35 lbs
16 Renegade Rows, 50/35 lbs
18 GHD Situps
8 Rounds for Time:
4 Power Snatches
8 Bar-Facing Burpees
12/10 Calorie Row
12-Minute EMOM:
Min 1- 40s Row
Min 2- 12 Dumbbell Front Rack Lunges
Min 3- 12 Dumbbell Thrusters, 50/35
4 Rounds for Time (15-Minute Cap):
12 Deadlifts @ 135/95
9 Burpees Over Bar
6 Wall Walks
For Time (12-Minute Cap):
50/40 Calorie Row
20 Kettlebell Swings
15 Goblet Squats
10 Strict Pull-Ups
10-Minute AMRAP:
10 Dumbbell Hang Power Cleans 50/35lbs
10 Dumbbell Push Press
10 Box Jumps 24/20″
8 Rounds for Time:
6 Dumbbell Hang Squat Clean Thrusters @ 50/35 lbs
Run 200 meters
Rest 30 seconds between each round
Every minute for 24 minutes (8 rounds):
Max Wall Ball Shots for 35 seconds @ 20/14 lbs
Rest for 25 seconds 2
Max Devil’s Presses for 35 seconds @ 50/35 lbs
Rest for 25 seconds 3
Max Burpee Box Jump-Overs for 35 seconds 30/24 inches
Rest for 25 seconds
15 Min AMRAP:
10/7 Assault Bike – Arms Only
20 Wall Ball Push Presses @ 14/10 lbs
5 Shuttle Runs, 25 feet down and back
12 Min AMRAP:
Row 25/20 calories
20 Box Jump With Step Downs 24/20″
15 Toes to Bars
10 V-Ups
For Time:
200 Foot Bodyweight Walking Lunge
50 Kettlebell Swings
50 Burpees
50 Dumbbell Push Presses @ 30/20 lbs
200 Foot Bodyweight Walking Lunge
600m run
20 DB bench
400m run
15 DB bench
200m run
10 DB bench
For time:
5 wall walks
50-calorie row
5 wall walks
25 deadlifts
5 wall walks
25 cleans
5 wall walks
25 snatches
5 wall walks
50-calorie row
Time cap: 20 minutes
10 Min AMRAP
9 Box Jump With Step Downs 24/20 inches
9 Burpee to Plates
9 Dual Dumbbell Hang Power Cleans @ 50/35 lbs
For Time:
Row 20/15 calories
5 Power Cleans @ 70%
Rest for 1 minute
Row 20/15 calories
4 Power Cleans
Rest for 1 minute
Row 20/15 calories
3 Power Cleans
Rest for 1 minute
Row 20/15 calories
2 Power Cleans
Rest for 1 minute
Row 20/15 calories
1 Power Clean
For Time:
Assault Bike 12/9 calories
10 Deadlifts @ 155/105 lbs
Assault Bike 12/9 calories
8 Deadlifts @ 185/125 lbs
Assault Bike 12/9 calories
6 Deadlifts @ 205/145 lbs
Assault Bike 12/9 calories
4 Deadlifts @ 225/155 lbs
Assault Bike 12/9 calories
2 Deadlifts @ 245/165 lbs
Every 4:00 x 5 sets
15/12 Calorie bike
3 Power Snatches
(Start @ 70% of power snatch)
(Add 5-10# [2-5kg] each set)
For time:
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)
Time cap: 12 minutes
♀ 65, 75, 85 lb (29, 34, 38 kg)
♂ 95, 115, 135 lb (43, 52, 61 kg)
Every 90 seconds x 8 sets:
Sets 1-4= 1.1.1 Power Cleans 50%-65% 1RM
Sets 5-8= 1.1 Power Clean 65% – 85% 1RM
5 Rounds for time:
4 Devil Press 50/35 lbs
8 TTB
12 Box jump overs
16/12 cal row
4 Sets
First 2:30 AMRAP:
1 Set of Ring Muscle ups
8 Overhead Squats @ 95/65lbs
10 Kipping Handstand Push Ups
12 Deadlift @ 95/65lbs
Rest 3:00
Second 2:30 AMRAP:
4 Wall Walks
5 Bar Muscle Ups
6 Shuttle Runs
7 Thrusters @ 95/65lbs
Rest 3:00
x2
3:00 AMRAP
8 Burpee Box Jump Overs
4 Shuttle Runs
–rest 1:30–
x4 sets
As many rounds and reps as possible in 15 minutes of:
3 lateral burpees over the dumbbell
3 dumbbell hang clean-to-overheads
30-foot walking lunge (2 x 15 feet)
*After completing each round, add 3 reps to the burpees and hang clean-to-overheads.
♀ 35-lb (15-kg) dumbbell
♂ 50-lb (22.5-kg) dumbbell
EMOM x 12
Minute 1: 5 TNG Power Cleans
Minute 2: 5 TNG Shoulder to Overhead
Every 3:00 x8 sets
Odds:
12 Db Push Press @35/20
8 Db front squat @35/20
4 Wall walks
Evens:
48 Double Unders
12 Deadlift @135/95
8 TTB
–rest remainder of the window–
4 Total Working Sets:
3 Min AMRAP:
10 Burpees Over Rower
16/12 Cal Row
15 Wall Balls (20/14) (10/9′)
Max Hand release push ups in Time Remaining
–Rest 2 Min–
3 Min AMRAP:
12 Hand Release push ups
20 Wall Balls
16/12 Cal Row
Max Burpees Over Rower in Time remaining
–Rest 2 Min–
12-9-6-3
Sandbag Clean, (150/100)
9-12-15-18
GHD Situp
*50 foot HSW in between every round
Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups
5 Rounds for time:
20/16 calorie row
15 kipping handstand push ups
10 dual dumbbell hang clean and jerks
–rest 2 mins between rounds–
10 Shuttle Run
40 T2B
25 Burpees to 6″
–Rest 4 Min–
10 Shuttle Run
20 pull-ups
20 Burpees to 6″
–Rest 4 Min–
10 Shuttle Run
10 Chest to Bar Pullups
10 Burpees to 6″
Every 4:00 x5 sets
18/15 calorie bike
25 Air Squats
20/16 Calorie Row
Take away 1 bike cal and 1 row cal each round
3:30 time cap each round
4 rounds for time:
20/15 Bike Calories
10 DB Bench Press
20 Alternating Box Step-ups
:30-:45 Hollow Hold
BMU and HSW
:30 Max BMU
rest :30
50ft HSW or 1:00 max HSW
rest 1:00
x4
rest 5:00
1-10
C2B and HSPU (kipping)
For Quality
8 minute time cap
12 Power Snatches @ 95/65 lbs
Rest 30s
x 3 rounds
Rest 2:00
8 Power Snatches @135/95 lbs
Rest 40s
x 3 rounds
Rest 2:00
6 power snatches @ 165/115 lbs
Rest 1:00
x3
For Time:
500/400m Row
21 Bench Press
100 meters Farmers Carry @50/35lb DB’s
500/400m Row
15 Bench Press
100 meters Farmers Carry @50/35lb DB’s
500/400m Row
9 Bench Press
100 meters Farmers Carry @50/35lb DB’s
*Bench Press: 60% 1RM thinking 1-3 sets
8 Sets of 60 Sec ON/30 Sec OFF
1, 1, 2, 2, 3, 3 etc Burpee Chest to Bar
1, 2, 3, 4, 5, 6 etc Box Jump Step Down, 30/24″
1, 2, 3, 4, 5, 6 etc Strict HSPU
1, 2, 3, 4, 5, 6 etc Shuttle Run (25’/25′)
Continue where you left off.
Score is total reps.
20 min AMRAP
25-ft. overhead walking lunge
8 bar facing burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups
@95/65 lbs
Accumulate a 4:00 SB Hold at chest
*every time you break
200m run
:30 side plank per side
20 Wall Balls
18 Alt DB snatch
16 Burpees to Target
14 Shoulder to Overhead x 1 DB (alternate arms each round)
x 2 Rounds @ 70% EFFORT
(save it for the next piece)
(not scored)
rest 1:00
18 Wall Balls
16 Alt DB Snatch
14 Burpees to Target
12 DB S2OH (2 DBs)
x 2 rounds
For Time:
10-8-6-4-2
Strict pull ups
Ring push ups
Toes to Bar
For time:
60 Calorie Row
50 Double unders
40 Calorie Row
75 Double unders
30 Calorie Row
100 Double unders
For time: 10 min Cap
200ft Single Arm DB Overhead Lunge @50/35
50 Single DB Box Step-ups @50/35, 24/20″
50 Strict HSPU
200ft Handstand Walk
20 min AMRAP:
2 Chest-to-Bar Pull-Ups + 2 Chin over the bar Pull-Ups
20/15 cal Bike
3 Chest-to-Bar Pull-Ups + 4 Chin over the bar Pull-Ups
20/15 Cal Bike
and so on…..
Continue adding 1+2 reps to each gymnastics movement every round.
–rest 10 sec from BMU to the chest to bar for all rounds–
4 Rounds, for time:
20/15 Cal Row
30 WB @ 20/14
15 Burpee to Target
rest 4:00
2 Min AMRAP:
9 Shuttle Run (25’/25′) + Max Pull-ups in the remaining time
Rest 1 Min
2 Min AMRAP:
16/12 Calorie Row + Max Hand Release Push ups in time remaining
Rest 1 Min
***TAKE AWAY 1 shuttle run and 2 calories on the rower each time through
Every 3 mins x 5 rounds
7 cal row
7 cal bike
7 burpees
Try to add 2 reps to each movement / round
1:15 work, 1:15 rest for 10 rounds
55 Deadlifts
55 Wall Balls @20/14
55 Cal Row
55 Push Press
*Accumulate as many rounds and reps as possible, and pick up where you left off each work period
8 Minute AMRAP
8 Shuttle Runs
10 Toes to bar
*Add 2 Toes to the bar Every round
7 Rounds for Time
500m/400m Row
12 Burpees Over Rower
10 Box Jump Over (24/20″)
–Rest 1 Min Between Rounds–
2:30 AMRAP:
UB set of Strict Pull ups + 8 Shuttle Run + Max Strict Pull ups in time remaining
*score is total pull up reps
Rest 90 Sec
Station 2= 2:30 AMRAP:
:45 Hand Release Push ups + 250m/200m Row + Max Hand Release Push-ups in time remaining
*score is total reps
Rest 90 Sec
Station 3= 2:30 AMRAP
8 Burpee Box Jump Overs + 80 Double Unders + Max BBJO in time remaining
*score is BBJO reps
For time: (9:00 time cap)
5.4.3.2.1 Rope Climb
200m Run
For time:
25 toes-to-bars
50 double-unders
12 squat cleans
rest 2:00
20 toes-to-bars
50 double-unders
9 squat cleans
rest 2:00
15 toes-to-bars
50 double-unders
6 squat cleans
15 min AMRAP:
2/1 Strict Pull up (+1/rnd)
12/8 cal Row
8 T2B (+1/rnd)
12/8 cal Bike
3 rounds for max reps (18 minute EMOM)
Min 1: Max Calories on Rower
Min 2: Max Lateral Burpee over DB
Min 3: Max WB (20/14), 10/9′)
Min 4: Max Alt. DB Snatch @50/35
Min 5: Shoulder to overhead @50/35s (2 DBs)
Min 6: Rest
10 Intervals for max Reps
:30 work
:45 rest
30 Pull ups
30 burpee
30 TTB
30 Box Jump over
8 min AMRAP:
2,4,6,8 etc Pull ups
400m Run
2,4,6,8. etc push ups
1200/1K Echo Bike or 600m/500m Row
–Rest 4 Min–
x2 sets
Start over from the beginning in AMRAP 2
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 © 2025 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.