Time

Metcon

Teams of 2

3 Rounds For Time:
80-60-40 Calorie Fan Bike*
60-40-20 Clean and Jerks*
40-20-10 Synchro Toes To Bar

*Ladies Calories: 64-48-32 Calories
*Barbell: (95/65), (115/80), (135/95)

Time Cap: 32 Minutes

Weight

Strength

On The Minute x 10:

Odd Rounds: 10 Dumbbell Bench Press*
Even Rounds: 10 Barbell Bent Over Row*


*Dumbbell: Start ar 6-7 RPE & Build Across

*Barbell: Start ar 6-7 RPE & Build Across
*Barbell: Pronated Grip & No Pendlay Rows

*Scoring: Track Dumbbell Weights On Odd Sets & Barbell Weights On Even Sets

Rounds/Reps

Metcon

AMRAP 15:

250/200m Row
15 Lateral Erg Burpees
5 Overhead Squats (155/105)*

*RX+: (185/125)

Time

Metcon

On The 6:00 x 4 Rounds:

180' Dual Dumbbell Farmer's Carry*
200m Run
15 Dual Dumbbell Shoulder To Overhead*
200m Run
9 Dual Dumbbell Deadlifts

*Dumbbells: (50's/35's)

Score = Slowest Round

Completion

Accessory

On The 2:00 x 3 Sets:

15 Banded Pallof Press

*15 Reps Per Side (30 Total Reps Per Set)
*Review Video Demonstration

Calories

Metcon

For Max Calories:

0:00 - 2:00:
20 Hang Power Snatches (75/55)*
Max Calorie Fan Bike

Rest 2 Minutes

4:00 - 6:00:
15 Hang Power Snatches (95/65)*
Max Calorie Fan Bike

Rest 2 Minutes

8:00 - 10:00:
10 Hang Power Snatches (115/80)*
Max Calorie Fan Bike

Rest 2 Minutes

12:00 - 14:00:
5 Hang Power Snatches (135/95)*
Max Calorie Fan Bike

*RX+: (95/65), (115/80), (135/95), (165/115)

Weight

Post Metcon Strength

At The 20:00

On The 2:00 x 8 Total Sets:
Sets 1-4: 1 Hang Power Snatch + 1 Hang Squat Snatch

Sets 5-8: 1 Power Snatch + 1 Squat Snatch

*Hang Snatches Must Be Unbroken (Complex)
*Start at 6-7 RPE & Build Across (From Hang)
*Start at 6-7 RPE & Build Across (From Floor)

Time

Metcon

For Time:

Buy In: 800m Run*

Directing Into...

4 Rounds:
2 Rope Climbs*
60’ Kettlebell Walking Lunge (70/53)

Directing Into...

Cash Out: 800m Run*

*RX+: 1,200m Run & 3 Rope Climbs

Time Cap: 20 Minutes

*2025 Desert City Classic Event #6

Reps

Strength

On The 2:30 x 4 Sets:

8-8-8-Max Front Squats*

*All Sets At 7-9 RPE
*Track Weight In Notes
*Score = Max Reps

Rounds/Reps

Metcon

AMRAP 12:

30 Double Unders*
18 Push-Ups*
6 Box Jump Overs (24"/20")*

RX+:
AMRAP 12:
24 Heavy Rope Double Unders
15 Handstand Push-Ups
6 Box Jump Overs (30"/24")

Time

Metcon

3 Rounds For Time:

20-15-10 Dual Dumbbell Power Cleans
15/12 Calorie Fan Bike

Rest 3 Minutes

15 Dual Dumbbell Power Cleans
20-15-10 Calorie Fan Bike*

*Ladies Calories: 16-12-8
*Dumbbells: (50’s/35’s)

Time Cap: 24 Minutes

Time

Metcon

For Time:

800m Team Run
30 Synchro Lateral Barbell Burpees
20 Thrusters (135/95)*
10 Synchro Bar Muscle-Ups*
800m Team Run
10 Synchro Bar Muscle-Ups*
20 Thrusters (135/95)*
30 Synchro Lateral Barbell Burpees
800m Team Run

*RX+: (155/105)
*Muscle-Up Alternative: 25 Synchro Pull-Ups
*Everything Synchro Except Thrusters

*Time Cap: 35 Minutes

Weight

Strength

On The 3:00 x 6 Sets:

1 Pausing Overhead Squat + 2 Overhead Squats

*:03 Pause In The Bottom
*Start at 6-7 RPE & Build Across

Time

Metcon

3 Rounds For Time:

24 V-Ups*
6 Snatches (155/105)*

*RX+: GHD Sit-Ups & (185/125)

Time Cap: 10 Minutes

*2025 Desert City Classic Event #3

Rounds/Reps

Metcon

AMRAP 20:

60 Double Unders
30/24 Calorie Row
5-10-15-20-25... Box Jumps (24"/20")*

*Add 5 Box Jumps Every Round

Weight

Accessory

3 Sets:

12 Dumbbell Bulgarian Split Squats (Each Leg)

Rest As Needed Between Sets

Time

Metcon

For Time:

15 Dumbbell Bench Press (50's/35's)
7 Wall Walks
12 Dumbbell Bench Press (50's/35's)
5 Wall Walks
9 Dumbbell Bench Press (50's/35's)
3 Wall Walks

RX+: Dumbbell Bench Press (70's/50's) & 60', 40', 20' Handstand Walk

Time Cap: 7 Minutes

*2025 Desert City Classic Event #4

Time

Accessory

For Time:

300m Carry*
20 Single Arm Devil's Press (50/35)
10 Rope Climbs

*Partition Reps As Desired
*Carry: Farmer's, Front Rack, or Sandbag

Time Cap: 18 Minutes

Reps

Metcon

On The 2:30 x 6 Rounds:

400m Run
Max Deadlifts*

Rest 1:30 Between Rounds

*RX: (135/95), (155/105), (165/110), (185/125), (205/145), (225/155)

*RX+: (225/155), (245/165), (255/170), (275/185), (295/200), (315/205)

Completion

Accessory

3 Rounds For Quality:

12 Prone Banded Hamstring Curls*
18 Barbell Curls
24 Banded Tricep Pushdowns

Time Cap: 12 Minutes

*RX+: 6 Partner Nordic Curls

Weight

Strength

On The 1:30 x 9 Sets:

Sets 1-3: 3 Split Jerks
Sets 4-6: 2 Split Jerks
Sets 7-9: 1 Split Jerk

Rounds/Reps

Metcon

AMRAP 18:

36 Wallballs (20/14)
18/15 Calorie Fan Bike
9 Burpee Pull-Ups

Time

Metcon

4 Rounds For Time:

20 American Kettlebell Swings (53/35)*
75’ Single Kettlebell Farmer’s Carry
20 Toes To Bar
75’ Single Kettlebell Farmer’s Carry

*RX+: (70/53)

Time Cap: 20 Minutes

Time

Metcon

Team Hero WOD "Chuck Heavy"

Teams of 2

For Time:
1,600m Row
100 Push-Ups
1,600m Run
100 Thrusters (45/35)
1,600m Row

Time Cap: 35 Minutes

*Split Reps As Desired
*Alternate 200m Runs For 1,600m Total

Weight

Strength

On The 3:00 x 4 Sets:

9-7-5-3 Hang Power Cleans*

*All Reps Unbroken (Barbell Cycling)
*No Hang Squat Cleans
*Start at 6-7 RPE & Build Across

Rounds/Reps

Metcon

AMRAP 8:

12 Box Jump Overs (24"/20")
8 Dumbbell Hang Power Cleans (50's/35's)

Time

Metcon

5 Rounds For Time:

15/12 Calorie Fan Bike
9 Deadlifts (185/135)*
3/2 Rope Climbs

RX+: (225/155)

Time Cap: 20 Minutes

Completion

Accessory

On The 3:00 x 3 Sets:

4 Turkish Get-Ups*

*2 Reps Per Arm
*Dumbbell of Kettlebell Permitted

Weight

Strength

Every 1:30 x 6 Sets:

3 Bench Press

*Start at 7-8 RPE & Build Across

Time

Metcon

For Time:

21-15-9-6-3
Handstand Push-Ups
Front Squats (135/95)*
Bar Facing Burpees

RX+: (155/105)

Time Cap: 12 Minutes

*2025 Desert City Classic Event #2 Inspired Workout

Rounds/Reps

Metcon

AMRAP 16:

32 Double Unders
16 ABMat Sit-Ups*
32 Crossover Single Unders
16/13 Calorie Row

RX+: 16 GHD Sit-Ups

Weight

Accessory

On The 4:00 x 4 Sets:

8 Barbell Complexes*
:30 Weighted Chinese Plank

*1 Barbell Complex = 1 RDL + 1 Bent Over Row
*Score = Barbell Complex Weight

Weight

Metcon

2026 Wodapalooza OCQ Workout 5

For Load:
9 Bar Muscle-Ups*
9 Squat Snatches (Pick Load)*

7 Bar Muscle-Ups*
7 Squat Snatches (Pick Load)*

5 Bar Muscle-Ups*
5 Squat Snatches (Pick Load)*

Time Cap: 7 Minutes

*Score = Total Load of 3 Barbells
*Load Only Counts If You Complete The Respective Barbell Set.
*Substrition: 21-15-9 Pull-Ups

Weight

Post Metcon Strength

At The 12:00:

On The 2:30 x 5 Sets:
3-3-3-2-2 Back Squats

*Start at 7-8 RPE & Build Across
*Taken From Rack