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
3:00 AMRAP:
30 Alt Snatch @ 50/35lbs
50 double unders
Cals row @ 85% effort in remaining time
–rest 2:00 —
x 4 rounds
*Snatches increase by 2 every set
2:00 AMRAP
15/12 Cal Row
10 Bar Facing Burpees
AMRAP Power Cleans in the remaining time
rest 2:00
x5
*should have at least :30 on the barbell, decrease row cals as needed
25 min AMRAP:
25/20 Calorie Bike
25 Box Jump Overs, 24/20″
25 Wall Balls
25 Toes to bar
25 Dual Dumbbell power Clean @40/25 lbs
For Time:
20 Thrusters @ 95/65
15 Thrusters @ 115/75
10 Thrusters @ 135/95
Every minute on the minute, not including zero, perform 5 burpees
12 min Cap
12 Min AMRAP:
5 Strict Pull-up
5 Shuttle Runs
5 Strict HSPU or 8 Hand Release push ups
50 Double Unders
For Time:
120 Wallballs, 20/14lbs
120 Burpees
20 Min Cap
2:00 on the clock
12 TTB
20 American Kettlebll Swings
Max Cal Bike in remaining time
–rest 2:00–
x4 rounds
For Time with a Barbell:
1 Deadlift
2 Hang Power Clean
3 Front Squat
4 Strict Press
5 Back Squat
6 Push Press
7 Thruster
8 Squat Clean
9 Push Jerk
10 Power Snatch
11 Overhead Squat
12 Sumo Deadlift High Pull
For Time:
800m Run
50 Line facing burpees
800m Run
For Time:
25 Kettlebell Swings (53/35 lb)
20 Pull-Ups
15 Dumbbell Hang Power Cleans
10 Dumbbell Push Press
400m run
For Time:
40 Double-Unders
30 Weighted Sit-Ups
20 Thrusters
10 Burpees Over the Barbell
20 Thrusters
30 Weighted Situps
40 Double under
5-Minute AMRAP:
5 Power Cleans
8* Bar facing burpees
–rest 3 min–
X2 sets
Increase by 2 reps every round
Restart back at 8 on 2nd AMRAP
13 min AMRAP:
12 Toes-to-Bar
11 Devil’s Press
10 Box Jump Overs 24/20″
For Time
15 Front Squats
200m Run
12 Front Squats
200m Run
9 Front Squats
200m Run
6 Front Squats
200m Run
Load: 135/95lbs
For Time:
500m row
30 Dumbbell Hang Power Cleans (50/35 lb)
25 Pull-Ups
20 Box Jump Overs (24/20”)
250m row
15 DB HPC
15 pull-ups
10 BJO
20 min EMOM:
Min 1- 9 Hang Power Snatches (155/105)
Min 2- 12 Wall Balls (20/14 lb)
Min 3- 40-Second Hollow Hold
Min 4- 10/8 Cal Bike
Min 5- Rest
15 min AMRAP:
7 Push Press
9 Front Squats
15/12 Cal Row
Load: 135/95 lbs
14 min AMRAP:
8/7 Ring Muscle-ups
12 Handstand Push-ups
15 GHD Sit-Ups
5 Rounds:
10 Dual Dumbbell Hang Power Cleans (50/35 lb)
8 Pull-Ups
10 Wall Balls
3 Rounds for Time:
20 alternating Dumbbell Power Snatch
20 Box Jump Overs
20 Calorie Row
15 min AMRAP
10 Deadlifts, 225/185 lbs
15 Box Step-Overs (24/20”)
20 AbMat Sit-Ups
3 Rounds for Time:
400m Run
20 Dual Dumbbell Thrusters
15 Hand Release Push-ups
3 Rounds for time:
6 Power Cleans
12 Bar Facing Burpees
500/400m row
For Time:
3 Rounds:
10 Pull-Ups
15 Wall Balls, 20/14lbs
20 alt. Dumbbell Hang Power Snatches, 50/35lbs
12 min AMRAP:
200m run with med ball
40 wallballs
20 GHD Situps
10 Power Cleans
18 min EMOM
Min 1: 10 Wall Balls
Min 2: 12/10 Cal Row
Min 3: 10 Push-Ups
*Increase wall balls by 2 reps every round*
20 Min AMRAP:
10 Deadlifts
7 Toes-to-Bar
200m run
8 Rounds for Time:
4 Power Snatches
8 Bar-Facing Burpees
12/10 Calorie Row
12-Minute AMRAP:
5 Burpee Pull-Ups
10 Dumbbell Front Squats
25 Double Unders
13-Min AMRAP:
1-2-3-4… Clean & Jerks
1-2-3-4… Toes-to-Bar
Every 3:00 x 4
10 Deadlifts
18/15 Calorie Row
20 Alt. Jumping Lunges, Bodyweight
14 min AMRAP:
3 Strict Pull-Ups
6 Push-Ups
9 Wall Balls (20/14 lb)
**Can Partition individual rounds as needed.
EMOM 10:
Min 1: 3 Front Squats, building each set toward a heavy triple
Min 2: 50 Double unders
8 Rounds for Time:
4 Power Snatches, 135/95lbs
8 Bar-Facing Burpees
12/10 Calorie Row
4 Rounds for Time:
8 Deadlifts
16 GHD Situps
400m run
21-15-9
Hang Snatch
Burpee over the bar
“Helen”
3 Rounds for Time:
400m Run
21 Kettlebell Swings
12 Pull ups
Cap: 15 mins
12 Min AMRAP:
10 DB Hang Clean & Jerks (5 per arm)
12 Toes-to-Bar
15 Wall Balls
20 Min EMOM:
Minute 1: 8-10 DB Box Step-Overs
Minute 2: 40-Second Plank Hold
Minute 3: 12-15 Calorie Row
Minute 4: 15 Dual DB Front Squat
Minute 5: Rest
For Time:
200m Farmer’s Carry
35 Hand Release Push-Ups
20 Box Jump Overs
15 Power Cleans
4 Rounds for Time:
400m Run
16 Power Snatches
20 Wall Balls
Every 2:00 x6 Sets
3 Position Power Clean, for weight
5 Rounds for Time:
12 DB Front Rack Reverse Lunge Steps
10 Dual Dumbbell Thrusters
8 Lateral Burpees over DB
Load: 50/35 lbs
15 Min AMRAP:
10 Deadlifts
15 Pull-Ups
20 Box Jumps
11 Min AMRAP:
44 double unders
33 wall balls
22 toes to bar
11 power snatches
For time:
20 Calorie Row
15 Burpee Box Jump Overs (30/24″)
10 Power Cleans
(6:00 time cap)
Load: 255/175 lbs
EMOM 16
Minute 1: 12-15 Dumbbell Thrusters
Minute 2: 40 Double-Unders
Minute 3: 10 Burpee Box Jumps
Minute 4: 5 Shuttle Runs (25 ft down and back =1)
6 Rounds for Time
250m Row
9 Wall Balls
6 Chest-to-Bar Pull-Ups or Chin over the Bar Pull-Ups
3 Wall walks
For Time:
30 Clean & Jerks
Every 2 minutes, including at 0:00: 8 Toes-to-Bar
For Time (Partition Any Way):
800m Run
+
3 rounds:
15 Kettlebell Swings (53/35 lb)
15 Box Jumps (24/20 in)
15 Situps
+
800m run
2:00 AMRAP
10 American Kettlebell Swings
10 Kettlebell Goblet Squats
Max Burpees in remaining time
–rest 1:00–
X4 sets
20-Minute EMOM:
Min 1- 12 Dual Dumbbell Hang Power Cleans
Min 2- 15 Box Jump Overs (24/20 in)
Min 3- 15/12 Cal Bike
Min 4- Rest
Every 6:00 x 3 sets
400m Row
30 Wall Balls (20/14 lb)
20 Pull-Ups
21-15-9:
Deadlifts
Toes-to-Bar
Kipping Handstand Push ups
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.