Calories

Metcon

AMRAP 4 x 5 Rounds:

75 Double Unders*
25 Wallballs (20/14)
Max Calorie Fan Bike

Rest 1 Minute Between Rounds

*115 Single Unders

Weight

Strength

On The 2:00 x 6 Sets:

*2 Squat Cleans or 2 Power Cleans
*Complete As Singles
*Start at 6-7 RPE & Build Across

Time

Metcon

For Time:

50 Deadlifts (135/95)*
40 Pull-Ups
30/24 Calorie Row
20 Chest To Bar Pull-Ups
10 Power Cleans (135/95)*

*RX+: (185/135)

Time Cap: 16 Minutes

*CrossFit.com Inspired Workout

Time

Metcon

For Time:

500/400m Row
30 V-Ups*
100' Dual Dumbbell Walking Lunges (50's/35's)

*Dumbbells: Farmer's Carry
*RX+: 30 GHD Sit-Ups

Time Cap: 18 Minutes

Time

Accessory

For Quality:

21-15-9 Weighted GHD Hip Extensions*
9-15-21 Dumbbell Bench Press (50's/35's)*

*Athletes Choose Load For Hip Extensions
*GHD Subs: Barbell Good Mornings or Supermans
*RX+: (70's/50's)

Time Cap: 12 Minutes

Time

Metcon

Teams of 2

3 Rounds For Time:
800m Team Run
50 Burpee Box Jump Overs (24"/20")
30 Thrusters (115/85)

Time Cap: 35 Minutes

Time

Metcon

For Time:

30/24 Calorie Fan Bike

6 Rounds:
30 Double Unders
12 Alternating Dumbbell Snatches (50/35)

30/24 Calorie Fan Bike

6 Rounds:
30 Double Unders
4 Single Arm Devil's Press (50/35)

30/24 Calorie Fan Bike

Time Cap: 25 Minutes

Time

Metcon

Teams of 2

For Time:
200/160 Calorie Row
160 Toes To Bar
120 Dual Dumbbell Front Rack Squats (50's/35's)*

*Partition Workout As Desired
*RX+: Sandbag Squats (100/70)

Time Cap: 30 Minutes

Weight

Strength

On The 2:30 x 6 Sets:

Deadlifts (Touch & Go)

1x7: RPE 6
2x5: RPE 7
3x3: RPE 8

Time

Metcon

For Time:

24-18-12 Dual Kettlebell Hang Cleans (53's/35's)
8-6-4 Wall Walks

Time Cap: 10 Minutes

Time

Metcon

On The 8:00 x 3 Rounds:

800m Run
2 Rounds:
10 Box Jumps (24"/20")
10 Bench Press (135/95)*

RX+: (155/105)

Score = Slowest Round

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)