Time

Metcon

For Time:

1,500/1,200m Row
100/80 Calorie Fan Bike
50 American Kettlebell Swings (53/35)*

*Partition As Desired

*RX+: (70/53)

Time Cap: 25 Minutes

Time

Metcon

2026 Wodapalooza OCQ Workout 4

For Time:
3-6-9-12-15-18-21-24-27-30 Box Jump Overs
3 Wall Walks

Box: (24"/20")

Time Cap: 25 Minutes

Completion

Metcon

2026 Wodapalooza OCQ Workout 3

3 Rounds For Time:
7 Dual Dumbbell Devil Press
12 Dual Dumbbell Thrusters
50' Dual Dumbbell Front Rack Walking Lunges

Dumbbells: (50's/35's)

Time Cap: 10 Minutes

Weight

Strength

On The 2:30 x 4 Sets:

6 Push Press

*Start at 6-7 RPE & Build Across
*Focus On Barbell Cycling

Rounds/Reps

Metcon

AMRAP 15:

30 AbMat Sit-Ups
300m Run
:30 Kettlebell Farmer's Hold (53's/35's)*

RX+: :30 Sandbag Hold

Completion

Accessory

3 Giant Sets For Quality:

20 Banded Bicep Curls
20 Banded Face Pulls
20 Banded Tricep Extensions

Rest 1 Minute Betwwen Sets

Time

Metcon

For Time:

3 Rounds:
5 Power Cleans (185/135)*
15 Chest To Bar Pull-Ups
50 Double Unders

Rest 3 Minutes

3 Rounds:
5 Deadlifts (275/185)*
15 Chest To Bar Pull-Ups
50 Double Unders

RX+: 5 Power Cleans (225/155)
RX+: 5 Deadlifts (315/225)

Time Cap: 20 Minutes

Completion

Accessory

4 Sets For Quality:

12 Superman Raises*
Rest :30
12 Light Goblet Cossack Squats*
Rest :30

RX+: 12 GHD Reverse Hyperextensions
RX+: 12 Alt. Pistol Squats

Weight

Strength

Front Squat Waves

Wave 1:
1x3: RPE 7
1 x 2: RPE 7.5
1x1: RPE 8

Wave 2:
1x3: RPE 7.5
1 x 2: RPE 8
1x1: RPE 8.5

Wave 3:
1x3: RPE 8
1 x 2: RPE 8.5
1x1: RPE 9

Time

Metcon

3 Rounds For Time:

15 Shoulder To Overhead (135/95)*
25/20 Calorie Fan Bike

RX+: (155/105)

Time Cap: 9 Minutes

Reps

2026 Wodapalooza OCQ Workout 1

AMRAP 20 (7 Rounds: 2:00 On / 1:00 Off):

40-30-20-10
Calorie Row
Lateral Erg Burpees
Toes To Bar

Reps

Accessory

AMRAP 5:

50 Dumbbell Bench Press (50's/35's)*
Max Rope Climbs*

*RX+: (70's/50's) & Legless Rope Climbs

Time

Metcon

Teams of 2

Team "Jackie"

For Time:
2,000/1,600m Row
100 Thrusters (45/35)
60 Pull-Ups


RX+: Team "Jackie Pro"

For Time:
2,000/1,600m Row
100 Thrusters (95/65)
60 Bar Muscle-Ups

Time Cap: 30 Minutes

*Split Reps As Desired

Weight

Strength

On The 1:30 x 12 Sets:

Odd Rounds: 6 Sumo Deadlift High Pulls*
Even Rounds: 3 Wall Walks*

*All Reps Are Touch & Go (Cycling & Volume)
*All Sets at 6-7 RPE, Same Weight Across
*RX+: 50' Handstand Walk

Reps

Metcon

AMRAP 1 x 6 Rounds:

50 Double Unders
Max American Kettlebell Swings (53/35)

Rest 1 Minute Between Rounds

Score = Total Reps

*CrossFit.com Inspired Workout

Rounds/Reps

Metcon

On The 4:00 x 6 Rounds:

Rounds 1,3,5:
600m Run*

Rounds 2,4,6:
AMRAP of:
3 Man Makers (No Overhead Press)
50' Dumbbell Walking Lunges

Score = Rounds + Reps For AMRAP

*Dumbbells: (50's/35's)
*1 Man Maker = 1 Push-Up + Row (Left) + Row (Right) + 1 Squat Clean
*Log Run Times In Notes

Rounds/Reps

Metcon

AMRAP 20:

4 Hang Clean and Jerks (115/80)
8 Toes To Bar
12/9 Calorie Fan Bike

*Sentinel Training Inspired Workout

Weight

Post Metcon Strength

At The 25:00

On The 2:00 x 5 Sets:
3 Push Jerks*

*Barbell Starts From Ground
*Start at 6-7 RPE & Build Across

Time

Metcon

For Time:

800m Run
40 Dumbbell Box Step Overs (50's/35's) (24"/20")
800m Run

Time Cap: 16 Minutes

*WPTH Inspired Workout

Time

Accessory

Accumulate 3:00 L-Sit*

*Every Break: Complete 1 "Weighted Complex"

1 "Weighted Complex:"
2 Cleans
2 Squats
2 Carry Lengths (25' Down + 25' Back)

Weight: Dual Dumbbell, Kettlebell, or Sandbag

Score = Total Time

Weight

Strength

On The 1:30 x 9 Sets:

Sets 1-3: 2 Hang Snatches
Sets 4-6: 2 Snatches
Sets 7-9: 2 Snatch Pulls

*Snatch Variations Can Be Power or Squat.
*Hang Snatches: 7-8 RPE & Build Across
*Snatches: 7-8 RPE & Build Across
*Snatch Pulls: 9-10+ RPE

Time

Metcon

10 Rounds For Time:

3 Power Snatches (135/95)
10-9-8-7-6-5-4-3-2-1 Bar Facing Burpees

Time Cap: 12 Minutes

Rounds/Reps

AMRAP

18/15 Calorie Row
12 Box Jump Overs (24''/20'')
6 Strict Pull-Ups*

*RX+: 2 Rope Climbs

Time

Metcon

CFSC x HBKBC Collab Workout

Teams of 2

3 Rounds For Time:
60/48 Calorie Fan Bike
4 Rounds of "Kettlebell Complex"
200m Farmer's Carry

1 Round of "Kettlebell Complex:"
12 Deadlifts
9 Hang Power Cleans
6 Shoulder To Overhead
3 Front Squats

Kettlebells: (53's/35's)

Time Cap: 30 Minutes

*Partners Complete Full "Kettlebell Complex Rounds."

1 HBKBC Round of "Kettlebell Complex:"
12 Sumo Deadlifts
9 Hang Power Cleans
6 Shoulder To Overhead + Rotations
3 Front Squats

Weight

Strength

On The 2:30 x 4 Rounds:

8 Strict Press

*Start at 6-7 RPE & Build Across
*No Push Pressing or Push Jerking

Reps

Metcon

On The 3:00 x 4 Rounds:

400m Run
Max Dumbbell Repetitions

Rest 1 Minute Between Rounds

Rounds 1 & 3: Max Dumbbell Walking Lunges
Rounds 2 & 4: Max Dumbbell Bench Press

Dumbbells: (50's/35's)

*Dumbbells (2) Held In Front Rack
*Each Lunge Counts As A Rep

Time

Metcon

For Time:

120/96 Calorie Row*

*Every 1:30 [Starting at 0:00]: 12 AbMat Sit-Ups*

Time Cap: 15 Minutes

RX+: 8 GHD Sit-Ups

Completion

Accessory

For Quality:

50 Weighted Glute Bridges
35 Barbell Good Mornings
20 Rower Hamstring Curls

Time Cap: 12 Minutes

Weight

Strength

On The 1:30 x 8 Rounds:

1 Clean*

*Squat Clean or Power Clean
*Start at RPE 7-8 & Build Across

Time

Metcon

5 Rounds For Time:

64 Double Unders
32 Wallballs (20/14)
16 Chest To Bar Pull-Ups

Time Cap: 20 Minutes

Tuesday, Sep 30, 2025

Monday
Sep 29

Tuesday
Sep 30

Wednesday
Oct 1

Thursday
Oct 2

Friday
Oct 3

Saturday
Oct 4

Sunday
Oct 5

Daily Programs

Perform Prolific

Reps

Metcon

AMRAP 10:

1 Mile Run
Max Burpee Box Jump Overs (24"/20")

Completion

Accessory

Teams of 2

4 Rounds For Completion:

P1: 5 Wall Walks
P2: 150' Carry (Kettlebell or Sandbag)

Directly Into...

P1: :30 Handstand Hold
P2: 6 Cleans (Kettlebell or Sandbag)

Rest 2 Minutes Between Rounds

*Partners Complete Movement, Then Switch.

Time

Metcon

For Time:

18-15-12
Power Snatches (75/55)
Calorie Row*

Rest 3 Minutes

15-12-9
Overhead Squats (95/65)
Calorie Row*

Rest 3 Minutes

12-9-6:
Power Snatches (115/85)
Overhead Squats (115/85)

Time Cap: 24 Minutes (Including Rest)

*Women's Calories: 15-12-9 & 12-9-6

Weight

Post Metcon Strength

At The 24:00

Overhead Squat*
Build To A Heavy Set of 3

Time Cap: 12 Minutes

*Barbell Starts From Ground