Weight

Strength

On The 1:30 x 10 Rounds:

1 Power Snatch + 1 Hang Snatch*

*Hang Stanch Can Be Power or Squat (Squat Preferred).
*Jump Ship Inspired Strength Complex

Time

Metcon

5 Rounds For Time:

20/16 Calorie Fan Bike
5 Snatches (165/115)*

*RX+: (185/135)

Time Cap: 15 Minutes

Rounds/Reps

Metcon

AMRAP 7:

60 Double Unders
30 Front Squats (45/35)
15 Push-Ups

Rest 3 Minutes

AMRAP 5:
40 Double Unders
20 Front Squats (75/55)
10 Handstand Push-Ups

Rest 3 Minutes

AMRAP 3:
20 Double Unders
10 Front Squats (95/65)
5 Strict Handstand Push-Ups

*90, 60, 30 Single Unders

Weight

Post Metcon Strength

At The 25:00:

Build To A Heavy Set of 3:
Thrusters (From The Rack)

Time Cap: 10 Minutes (35:00)

Time

Metcon

3 Rounds For Time:

400m Run
20 Hang Power Cleans (115/85)
10 Bar Muscle-Ups

RX+: (135/95)

Time Cap: 15 Minutes

Completion

Accessory

On The Minute x 12:

Minute 1: 10 Bent Over Dumbbell Row (50's/35's)*
Minute 2: 15 V-Ups*
Minute 3: Farmer's Carry (50's/35's)*

RX+:
*10 Feet Elevated Row (Ring or Bar)
*15 GHD Sit-Ups
*200' Sandbag Carry (Choose Load)

Rounds/Reps

Metcon

AMRAP 20:

500/400m Row
30 Single Dumbbell Walking Lunges (50/35)
10 Burpees To Target

Dumbbell: (50/35)

Time

Metcon

4 Rounds For Time:

60/48 Calorie Fan Bike
4 Rope Climbs
12 Synchro Power Cleans (155/105)*
4 Rope Climbs

RX+: (185/135)

Time Cap: 35 Minutes

Weight

Strength

Front Squat

3-2-2-1-1-1

*Start at RPE 7-8 & Build Across
*Low Volume, High Intensity

Time Cap: 15 Minutes

Time

Metcon

"Karen"

For Time:
150 Wallballs (20/14)*

*Every Break, Complete 250' Shuttle Run

Shuttle Run: 25' Segments

Time Cap: 15 Minutes

Time

Metcon

On The 2:30 x 8 Rounds:

15/12 Calorie Row
12 Toes To Bar

Score = Slowest Round

Completion

Accessory

3 Supersets For Quality:

12 Rower Hamstring Curls
12 Plank Kettlebell Pull Throughs (Total)*

Rest 1 Minute Between Sets

*Athletes Choose Kettlebell Weight

Time Cap; 9 Minutes

Weight

Strength

On The 2:00 x 8 Rounds;

Odd Rounds: 4 Hang Snatches*
Even Rounds: 4 Wall Walks

*Hang Snatches Must Be Unbroken (Cycled)
*Strength Endurance Under Fatigue
*Start at RPE 5-6 & Build Across
Set 1: RPE 5-6
Set 2: RPE 6-7
Set 3: RPE 7-8
Set 4: RPE 8-9

Time

Metcon

5 Rounds For Time:

200' Run
6 Snatches (95/65)

RX+: (135/95)

Time Cap: 8 Minutes

*2025 CrossFit Games Event "Running Isabel"

Rounds/Reps

Metcon

AMRAP 16:

48 Double Unders*
12 Deadlifts (135/95)*
6 Burpees Pull-Ups

*RX+: 48 Crossover Singles Unders & Deadlifts (185/135)

Completion

Accessory

3 Rounds For Quality:

:15 L-Sit
:30 Standing Hold (Dual Kettlebell Front Rack or Sandbag)
:45 Max Push-Ups

Rest 1:30 Between Sets

Weight

Strength

Build To a Heavy "Bella Complex"

For Max Load:
1 Clean
1 Shoulder To Overhead
1 Front Squat
1 Shoulder To Overhead

Time Cap: 15 Minutes

*2021 Rogue Invitational Inspired

Time

Metcon

For Time:

3 Rounds:
15 Thrusters (75/55)
15 Box Jump Overs (24"/20")
15/12 Calorie Fan Bike

Directly Into...

2 Rounds:
12 Thrusters (75/55)
12 Box Jump Overs (24"/20")
12/9 Calorie Fan Bike

Directly Into...

1 Round:
9 Thrusters (75/55)
9 Box Jump Overs (24"/20")
9/6 Calorie Fan Bike

Time Cap: 18 Minutes

Time

Metcon

For Time:

300m Dual Kettlebell Farmer's Carry (53's/35's)
1,500/1,200m Row
75 V-Ups

RX+: 75 GHD Sit-Ups

Time Cap: 18 Minutes

Completion

Accessory

Tabata

:20 Work / :10 Rest x 8 Rounds:

Odd Rounds: Hollow Body Hold
Even Rounds: Superman Raise Hold

Reps

Metcon

For Total Max Reps:

0:00-10:00:
1,200m Team Run
60 Deadlifts (185/135)*
Max Synchro Bar Facing Burpees

Rest 4 Minutes

14:00-22:00:
800m Run
40 Deadlifts (225/155)*
Max Synchro Bar Facing Burpees

Rest 2 Minutes

26:00 - 30:00:
400m Run
20 Deadlifts (275/185)*
Max Synchro Bar Facing Burpees

RX+: (225/155), (275/185), (315/205)

Rounds/Reps

Metcon

AMRAP 9:

9 Pull-Ups
1-2-3-4-5... Overhead Squats (95/65)*

RX+: (135/95)

Weight

Strength

Build To A Heavy Set of 5

Overhead Squats

Time Cap: 15 Minutes

Rest 3 Minutes

Then Complete:
10 Reps at 75% of Heavy Set of 5

Time

Metcon

5 Rounds For Time:

30 AbMat Sit-Ups
20/16 Calorie Fan Bike
10 Dumbbell Goblet Walking Lunges (50/35)

Time Cap: 25 Minutes

Completion

Accessory

For Quality:

Banded Tricep Pushdown: 1x75
Barbell Curl: 1 x 50
Lu Raises: 1 x 25

Weight

Strength

3-3-3-3-3

Touch & Go Cleans*

Rest 2:00 Between Sets

*Power or Squat Cleans (Squat Preferred)
*All Reps Must Be Touch & Go
*Start at 7 RPE And Build Across

Rounds/Reps

Metcon

AMRAP 15:

10 Handstand Push-Ups
10 Power Cleans (135/95)
10 Lateral Barbell Burpees

Rest 1:1

*Krypton Athletics Inspired Workout

Rounds/Reps

Metcon

AMRAP 20:

400m Run
20/16 Calorie Row
10 Box Jump Overs (24"/20")*

RX+: (30"/24")

Time

Metcon

For Time:

100-80-60-40-20 Double Unders*
15 Toes To Bar*

*Singles Unders: 150-120-90-60-30

RX+: 150-120-90-60-30 Doubles Unders & 18 Toes To Bar

Time Cap: 15 Minutes

Weight

Post Metcon Strength

On The 3:00 x 3 Sets:

12-9-6 Push Press

Set 1: 12 Reps
Set 2: 9 Reps
Set 3: 6 Reps

* Use Heaviest Load For Each Set

Time

Metcon

For Time:

1,500/1,200m Row
18 Wall Walks 
21 Syncho Power Cleans (155/105)
18 Wall Walks
1,500/1,200m Row

*RX+: Syncho Squat Cleans (185/135)
*Split Reps As Desired

Time Cap: 35 Minutes

Time

Metcon

For Time:

800m Run
15 Chest-To-Bar Pull-Ups*
400m Run
20 Chest-To-Bar Pull-Ups*
200m Run
25 Chest-To-Bar Pull-Ups*

*RX+: 5-10-15 Ring or Bar Muscle-Ups

Time Cap: 15 Minutes

Completion

Accessory

3 Rounds For Quality:

10 Dumbbell Bent Over Rows (Each Side)
20 Box Step-Ups (24"/20")*
:30 Superman Hold*

*RX+: 20 Pistol Squats & :30 GHD Sorenson Hold
*Athletes Choose Dumbbell Load

Rounds/Reps

Metcon

AMRAP 20:

20/18 Calorie Fan Bike
15 Russian Kettlebell Swing (70/53)
100' Farmer's Carry (70's/53's)