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

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