Daily Workouts: January 15th-20th
You can find up to four versions of the Daily Workout for January 15th-20th below. These include Programs A, B, and C, as well as our SHIFT workouts.
You can find up to four versions of the Daily Workout for January 15th-20th below. These include Programs A, B, and C, as well as our SHIFT workouts.
Rest1 Minute
Rest1 Minute
Rest1 Minute
Men: 40# DB Women: 25# DB
Extra Challenge
Men: 50# DB Women: 35# DB
Score: Total Number of Completed Rounds + any Additional Reps of the 8+16 Rep Portion!
Goal: Complete at least 2 Rounds at 8+16!
This one will start off super manageable, but trust us when we say - it's going to get "real" real quick! To begin, you'll start a clock working up to 16 minutes. Once your clock is going, you'll start with the first 4 round couplet of 2/4. Once you're finished with all 4 rounds, take a look at the clock and rest 1 minute. You'll then do another 4 round couplet increasing reps to 4/8, followed by another 1 minute of rest. Then, again, another 4 round couplet increasing reps to 6/12, followed by 1 minute of rest. After your final minute of rest you'll increase reps to 8/16 and continue working with this rep scheme until the clock hits 16 minutes. The first four rounds of 2/4 reps will be fairly easy, and with each round after it will become progressively harder. For many of us, this workout is going to be all about managing the push up + pull across. We recommend breaking these into small, manageable sets for YOU from the start. Be mindful of how long you're resting, as we want to do our best to stay moving consistently. If you find yourself slowing down significantly, we HIGHLY suggest customizing the push up + pull across to either knee push up + pull across or elevated push up + taps. Consider that as the push ups start to feel hard, this will have an effect on your snatches. Choose a weight where you can stay moving and don’t hesitate to customize weight as needed to meet the goal for this workout!
Rest1 Minute
Rest1 Minute
Rest1 Minute
Men: 75# Women: 55#
Extra Challenge
Men: 95# Women: 65#
Score: Total Number of Completed Rounds + any Additional Reps of the 8+8 Rep Portion!
Goal: Complete at least 2 Rounds at 8+8!
This one will start off super manageable, but trust us when we say - it's going to get "real" real quick! To begin, you'll start a clock working up to 16 minutes. Once your clock is going, you'll start with the first 4 round couplet of 2/2. Once you're finished with all 4 rounds, take a look at the clock and rest 1 minute. You'll then do another 4 round couplet increasing reps to 4/4, followed by another 1 minute of rest. Then, again, another 4 round couplet increasing reps to 6/6, followed by 1 minute of rest. After your final minute of rest you'll increase reps to 8/8 and continue working with this rep scheme until the clock hits 16 minutes. The first four rounds of 2/2 reps will be fairly easy, and with each round after it will become progressively harder. For many of us, this workout is going to be all about managing the push up + pull across. We recommend breaking these into small, manageable sets for YOU from the start. Be mindful of how long you're resting, as we want to do our best to stay moving consistently. If you find yourself slowing down significantly, we HIGHLY suggest customizing the push up + pull across to either knee push up + pull across or elevated push up + taps. Consider that as the push ups start to feel hard, this will have an effect on your snatches. Choose a weight where you can stay moving and don't hesitate to customize weight as needed to meet the goal for this workout!
Rest1 Minute
Rest1 Minute
Rest1 Minute
Men: 50-70# Women: 25-45#
Score: Total Number of Completed Rounds + any Additional Reps of the 8+8 Rep Portion!
Goal: Complete at least 2 Rounds at 8+8!
This one will start off super manageable, but trust us when we say - it's going to get "real" real quick! To begin, you'll start a clock working up to 16 minutes. Once your clock is going, you'll start with the first 4 round couplet of 2/2. Once you're finished with all 4 rounds, take a look at the clock and rest 1 minute. You'll then do another 4 round couplet increasing reps to 4/4, followed by another 1 minute of rest. Then, again, another 4 round couplet increasing reps to 6/6, followed by 1 minute of rest. After your final minute of rest you'll increase reps to 8/8 and continue working with this rep scheme until the clock hits 16 minutes. The first four rounds of 2/2 reps will be fairly easy, and with each round after it will become progressively harder. For many of us, this workout is going to be all about managing the push up + lateral drag. We recommend breaking these into small, manageable sets for YOU from the start. Be mindful of how long you're resting, as we want to do our best to stay moving consistently. If you find yourself slowing down significantly, we HIGHLY suggest customizing the push up + lateral drag to either knee push up + lateral drag or elevated push up + taps. Consider that as the push ups start to feel hard, this will also have an effect on your ground to overhead. As you're taking the weight overhead, use your legs and hips as much as possible to help save your shoulders. If in the case you are working with a heavier sandbag, lower reps as needed so you can meet the goal for the workout!
Rest2 Minutes
Men: 25-40# DB Women: 12-20# DB
Score: Total Time (Including Rest)
Goal: 10-15 Minutes
The way this one will work is you'll do 4 rounds of 8 push up + taps and 12 hang power snatch. Once you complete all 4 rounds, you'll rest 2 minutes and do another 4 rounds of 8 push up + taps and 12 hang power snatch. In order to meet the goal for this one, we are looking for each round to take 1-2 minutes. The push ups are going to accumulate and will likely become very challenging. If push ups tend to be hard for you, we highly recommend customizing the push up to make it work for you. You might also consider breaking them up from the start. An example of this could be sets of 4-4, with a short rest between. As you get more tired, you might even consider doing 3-3-2. Just make sure to keep your rest within reason to meet the goal. Be ready for the snatches to feel a little harder after the push ups. The weight you choose for the snatch should allow you to get all 12 reps in one set (or "unbroken"). Remember that 12 alternating reps means 6 per side. Don't forget to use both your legs and hips to minimize shoulder fatigue. Rest assured if you need to take a break after, you totally can before starting in on your push ups. Just be mindful of how long you're breaking to keep a steady flow!
Rest2 Minutes Between Rounds
Men: 40# DBs Women: 25# DBs
Extra Challenge
Men: 50# DBs Women: 35# DBs
Score: Fastest Round
Score: Slowest Round
Goal: 3:00-4:30
We are looking at "sprint" like efforts for each one of these rounds, and the goal will be to push hard knowing you'll get a full 2 minutes of rest between each. For the runs we really want to get these done within :45-1:15. Push hard on the first run but not so hard that you aren't able to get right to work on the squat cleans. Once you get to your final run, go as hard as you can giving everything you have to that round. Customize the run distance as needed to keep them within the intended time frame of 1:15. The squat cleans should be done in 1-2 sets. Choose a weight that you can cycle fast and efficiently with. If you decide to break them into two sets, try 10/6 or 12/4. The reason you might consider doing a bigger set and then a smaller set is so you can go right into your push press without putting the weight down. These will hurt, so do your best to hang on and push that intensity! Once you finish your final rep of squat cleans, see if you can go right into the push press without putting the weight down. This is where it might be helpful to break the squat cleans into 2 sets, leaving just enough gas in the tank to do all 12 push press unbroken. However, if you need to break the push press into 2 sets, that would be totally fine - just keep an eye on the clock to make sure you're not resting too much.
Rest2 Minutes Between Rounds
**This version could also be done with:
Men: 75-95# Women: 55-65#
Extra Challenge
Men: 115#+ Women: 75#+
Score: Fastest Round
Score: Slowest Round
Goal: 3:00-4:30
We are looking at "sprint" like efforts for each one of these rounds, and the goal will be to push hard knowing you'll get a full 2 minutes of rest between each. For the runs we really want to get these done within :45-1:15. Push hard on the first run but not so hard that you aren't able to get right to work on the squat cleans. Once you get to your final run, go as hard as you can giving everything you have to that round. Customize the run distance as needed to keep them within the intended time frame of 1:15. The squat cleans should be done in 1-2 sets. Choose a weight that you can cycle fast and efficiently with. If you decide to break them into two sets, try 10/6 or 12/4. The reason you might consider doing a bigger set and then a smaller set is so you can go right into your push press without putting the weight down. These will hurt, so do your best to hang on and push that intensity! Once you finish your final rep of squat cleans, see if you can go right into the push press without putting the weight down. This is where it might be helpful to break the squat cleans into 2 sets, leaving just enough gas in the tank to do all 12 push press unbroken. However, if you need to break the push press into 2 sets, that would be totally fine - just keep an eye on the clock to make sure you're not resting too much.
Rest2 Minutes Between Rounds
**This version could also be done with dumbbells or a sandbag as seen in program A and program B!
Men: 75-95# Women: 55-65#
Extra Challenge
Men: 115#+ Women: 75#+
Score: Fastest Round
Score: Slowest Round
Goal: 3:00-4:30
We are looking at "sprint" like efforts for each one of these rounds, and the goal will be to push hard knowing you'll get a full 2 minutes of rest between each. For the bike/row we really want to get these done within :45-1:15. Push hard on the first bike/row but not so hard that you aren't able to get right to work on the squat cleans. Once you get to your final bike/row, go as hard as you can giving everything you have to that round. Customize the bike/row distance as needed to keep them within the intended time frame of 1:15. The squat cleans should be done in 1-2 sets. Choose a weight that you can cycle fast and efficiently with. If you decide to break them into two sets, try 10/6 or 12/4. The reason you might consider doing a bigger set and then a smaller set is so you can go right into your push press without putting the weight down. These will hurt, so do your best to hang on and push that intensity! Once you finish your final rep of squat cleans, see if you can go right into the push press without putting the weight down. This is where it might be helpful to break the squat cleans into 2 sets, leaving just enough gas in the tank to do all 12 push press unbroken. However, if you need to break the push press into 2 sets, that would be totally fine - just keep an eye on the clock to make sure you're not resting too much.
(As Many Rounds and Reps As Possible in 4 Minutes)
Rest1 Minute Between Sets
*Every 10 Seconds of Continuous Movement is worth 1 Rep toward your score. So a full 30 seconds = 3 reps!
Men: 15-30# DBs - OR - 35-55# Single DB/KB Women: 10-20# DBs - OR - 15-30# Single DB/KB
Score: Total Number of Completed Rounds + Any Additional Reps Set 1
Score: Total Number of Completed Rounds + Any Additional Reps Set 2
Score: Total Number of Completed Rounds + Any Additional Reps Set 3
Goal: 2-3 Rounds per Set
The way this one works is you'll cycle through 30 seconds continuous movement, 8 hang power cleans, 6 squat, then 4 press as many times as you can until 4 minutes are up. That's one set. Then, you'll rest 1 minute before starting over for another 4-minute bout. Do that a total of 3 times. We are looking to get 2-3 rounds completed per set. Once you get through the 30 seconds of continuous movement, it is all about how we approach those dumbbells. This workout is set up in a way that once you pick up the dumbbells, there is no requirement to put them down until you start the next round. If you are looking to challenge yourself today, hang on to unbroken rounds for as long as you can. If you choose to do this, take advantage of the rest and the continuous movement to relax your grip and prepare yourself as best you can to HOLD ON! If you do need to break up your movements, that is absolutely appropriate. We do suggest to place your breaks in a way that doesn't create more work. Example: Do 7 of your 8 hang cleans, take a quick rest. Then, do your 8th rep which sets you up to go directly into your first squat.
**Keep adding 1 Wall Walk each round and get as far as possible in 15 minutes.
Men: 40# DBs / 20-24" Box Women: 25# DBs / 16-20" Box
Extra Challenge
Men: 50# DBs / 24" Box Women: 35# DBs / 20" Box
Score: Final Round of Wall Walks Completed + any Additional Reps
Goal: Finish Round of 7 Wall Walks +
For this one you'll be working a full 15 minutes, focusing on steady movin' from start to finish. With each round you will do 8 alternating step up + 8 box jump over while adding 1 wall walk to each round. So round 1 you will do 1 wall walk; round 2, 2 wall walks etc. Because of that, this will start off feeling heavy on the step ups and box jump overs, but as the workout progresses you will likely spend most of your time doing wall walks. Focus on efficiency for each wall walk by keeping your core tight and walking both hands and feet quickly to eliminate time under tension. Customize the wall walk as needed - you can cut back on the distance that you walk your feet up the wall or do push up + taps! Each rep should take roughly 10-20 seconds. The step up and box jump over should be done at a steady, consistent pace. Make sure you're alternating your step onto the box for the step ups while also reaching full hip extension at the top of each rep. Once you're finished, set your dumbbells to the side and go right into the box jump over. Find a good rhythm of jumping onto the box, transitioning to the other side, and stepping off the box. Remember, for the box jump over you don't have to fully extend your hips at the top, but rather you can stay low when transitioning to the other side. If you don't have a box, find something sturdy to step on and something that you can jump over confidently for multiple reps!
**Keep adding 1 Wall Walk each round and get as far as possible in 15 minutes.
Men: 50-70# Sandbag Women: 25-45# Sandbag
Score: Final Round of Wall Walks Completed + any Additional Reps
Goal: Finish Round of 7 Wall Walks +
For this one you'll be working a full 15 minutes, focusing on steady movin' from start to finish. With each round you will do 8 alternating step up + 8 box jump over while adding 1 wall walk to each round. So round 1 you will do 1 wall walk; round 2, 2 wall walks etc. Because of that, this will start off feeling heavy on the step ups and box jump overs, but as the workout progresses you will likely spend most of your time doing wall walks. Focus on efficiency for each wall walk by keeping your core tight and walking both hands and feet quickly to eliminate time under tension. Customize the wall walk as needed - you can cut back on the distance that you walk your feet up the wall or do push up + taps! Each rep should take roughly 10-20 seconds. The step up and box jump over should be done at a steady, consistent pace. For the step up you can hold the sandbag on either shoulder, but we would recommend alternating which shoulder you place it on for each round. Also, be sure you're alternating your step with each rep. Once you're finished, set your sandbag to the side and go right into the box jump over. Find a good rhythm of jumping onto the box, transitioning to the other side, and stepping off the box. Remember, for the box jump over you don't have to fully extend your hips at the top, but rather you can stay low when transitioning to the other side. If you don't have a box, find something sturdy to step on and something that you can jump over confidently for multiple reps!
**Keep adding 1 Inchworm each round and get as far as possible in 10 minutes.
No weight needed today!
Score: Final Round of Inchworms Completed + any Additional Reps
Goal: Finish Round of 5 Inchworm +
For this one, you'll start with 1 inchworm, 8 step ups, and 8 jumps. That is one round. Then you will add 1 inchworm, so the second round is: 2 inchworms, 8 step ups, and 8 jumps. Keep adding 1 inchworm to each round, and continue this way as many times as you can until 10 minutes are up! Now, we might be a little distracted by the increasing inchworm in this one and forget to respect the step ups and the jumps. That will be the majority of your work today! Be sure to pick a step up height that you can move at a steady pace throughout. Depending on what jumping option you choose, be prepared to have the step ups pre-fatigue your legs. Remember to be intentional for the first rep or two of the jumps coming off of the step ups. The inchworms will feel relatively easy... until they are not. During the push up portion of the movement, it may be appropriate to drop to your knees to do the push up, then return to your feet (plank) in order to walk your hands toward your feet. Try to get right to work on these. Your legs will be tired from the other movements, but your arms should be ready to go!
(7 Rounds)
**If you have a pull up bar but are unable to perform a strict pull up do:
Men: 40-50# DBs Women: 25-35# DBs
Extra Challenge
Men/Women: Use Heavier Dumbbells
Score: Completion
Goal: Solid Movement - Challenging Pull Up or Customization. Today's workout is about getting strong!
We are slowing things down today; however, this will still be challenging in its own way! This is a great opportunity to work unilateral strength while also taking some time to develop the strength needed for strict pull ups. This will be so beneficial not only for being able to do strict pull ups but also to bulletproof our shoulders when we go to do multiple kipping pull ups. For the staggered stance deadlift, use a weight where you're not only able to do all reps unbroken per side but where you can also focus on quality. In this movement we want to think about loading our front leg, stabilizing our glutes, and keeping our back flat/core engaged. As you bow forward, avoid letting your back round. It's ok if your dumbbells aren't able to touch the ground for each rep, especially if that means you're going to compensate the quality of your movement (rounded back). Focus on slow, controlled movement throughout. For the pull up, we are focusing on keeping it strict to build strength! Choose a rep scheme between 5-10 where you're able to get the work done within a minute. They do not have to be unbroken, but you shouldn't take longer than a minute here. If you can't do a strict pull up but you have a pull up bar, do 5 jumping pull up (each round) to get your chin over the bar and slowly lower down. Ideally, the lowering phase is roughly 3 seconds. Another great customization would be using a band. If you're using a band, make sure to focus on CONTROL! Aim to have 1 minute of rest before heading into the next round.
(7 Rounds)
**If you have a pull up bar but are unable to perform a strict pull up do:
Men: 155-225# Women: 105-155#
Extra Challenge
Men: 245#+ Women: 165#+
Score: Weight Used for Deadlift
Goal: Solid Movement + Unbroken but Heavy Deadlifts - Challenging Pull Up or Customization. Today's workout is about getting strong!
We are slowing things down today; however, this will be VERY challenging in its own way! This is a great opportunity to work on building strength in both our deadlift and pull up. Strength is not everything thing to fitness, but it is a very important layer in keeping us bulletproof! For the deadlift we are looking for 7 reps unbroken and heavy - but not so heavy to where we're unable to move with good form. Take some time to warm up, finding what will be heavy for 7 reps across 7 rounds. That's 49 reps (not necessarily just a few). As you pull from the ground, focus on keeping your feet planted firmly into the floor, loading your posterior chain (hamstrings, glutes), and standing with both hips and shoulders rising at the same speed. Avoid letting your hips rise quicker than your shoulders - these should be moving at the same rate. When you bring the weight back down, push your hips back to initiate the movement, continuing to focus on control, keeping your core engaged. For the pull up, we are focusing on keeping it strict to build strength! Choose a rep scheme between 5-10 where you're able to get the work done within a minute. They do not have to be unbroken, but you shouldn't take longer than a minute here. If you can't do a strict pull up but you have a pull up bar, do 5 jumping pull up (each round) to get your chin over the bar and slowly lower down. Ideally, the lowering phase is roughly 3 seconds. Another great customization would be using a band. If you're using a band, make sure to focus on CONTROL! Aim to have 1 minute of rest before heading into the next round.
(7 Rounds)
**If you have a pull up bar but are unable to perform a strict pull up do:
Men: 70-100#+ DBall Women: 50-70#+ DBall
Score: DBall Weight
Goal: Solid Movement - Challenging Pull Up or Customization. Today's workout is about getting strong!
We are slowing things down today; however, this will be VERY challenging in its own way! This is a great opportunity to work on building strength with an odd object (Dball) while also taking some time to develop the strength needed for strict pull ups. This will be so beneficial not only for being able to do strict pull ups but also to bulletproof our shoulders when we go to do multiple kipping pull ups. If you can, challenge yourself with a heavier dball. Another option for this could include a heavier sandbag of any sort. Although we want the weight to be heavy, you should be able to get all 7 reps done inside of a minute. Take time to securely cradle the dball in your forearms, lap it into your hips, and then aggressivly throw it over your shoulder using as much of your hips as you can. Once the weight is on your lap, it should feel like a smooth transition getting the weight up and over. For the pull up, we are focusing on keeping it strict to build strength! Choose a rep scheme between 5-10 where you're able to get the work done within a minute. They do not have to be unbroken, but you shouldn't take longer than a minute here. If you can't do a strict pull up but you have a pull up bar, do 5 jumping pull up (each round) to get your chin over the bar and slowly lower down. Ideally, the lowering phase is roughly 3 seconds. Another great customization would be using a band. If you're using a band, make sure to focus on CONTROL! Aim to have 1 minute of rest before heading into the next round.
Rest30 Seconds between Sets
Men: 15-30# DBs - OR - 35-55# Single DB/KB Women: 10-20# DBs - OR - 15-30# Single DB/KB
Score: Total Time (Including Rest)
Goal: 10-14 Minutes
For today, you will cycle through 8 deadlifts and 6 inverted rows twice. This is one SET. You will rest then repeat four more times. We are looking to treat today's workout as an opportunity to challenge ourselves in either with the weight of the deadlift, difficulty level of the row, or both! If you have the weights available, today is a good day to choose something a little heavier than you would usually pick. While normally you may go 8 deadlifts unbroken, we might be looking at a weight that would require you to break it up into 2 - maybe even 3 - sets towards the end. Regardless of the weight we always want to be sure we stay braced, keeping our back flat and weight driving through our heels throughout the movement. If you are looking to make your inverted row more challenging, this will come down to body placement. During your warm up we suggest you set yourself up like you normally would, do a few reps, then walk your feet forward a step or two. This will put you a little further under your bar or rings, adding a bit more of your body weight, increasing the difficulty. You can continue to take progressive steps until you are nearly flush with the ground and completely under your bar or rings. Find the spot that works best for you today! Similar to the deadlift, you may be breaking sets up that you normally wouldn't and that is okay. We may be sacrificing a little bit of time on our workout today to get better for future efforts.
Rest3 Minutes
Men: 40-50# DBs Women: 25-35# DBs
Extra Challenge
Men/Women: 15-12-9 - Rest 3 - 9-12-15
Score: Total Time (Including Rest)
Goal: 15-20 Minutes
Atlas lunges - you either love them or you hate them, but regardless they will get your legs burning in the best way! Choose a weight for the atlas lunge where you can keep a steady rhythm of lunging and squatting. We would definitely recommend breaking these up into 2-3 sets depending on what round you're on. If you wanted to challenge yourself with a heavier weight today, you totally could - just keep in mind you will still need to push your pace as we want each part of 12-9-6 to take roughly 6-9 minutes. For the devil press, your goal should be steady movin'. These don't need to be fast (unless, of course, you want them to be). Focus on one rep at a time and using a weight that feels managable for you. If you're struggling to control your heart rate, consider stepping in and out of the burpee portion to this movement. Once you're ready to bring the weight up and overhead, think about an aggressive drive with your hips!
Rest3 Minutes
Men: 75-95# Barbell / 40# DBs Women: 55-65# Barbell / 25# DBs
Extra Challenge
Men/Women: 15-12-9 - Rest 3 - 9-12-15
Score: Total Time (Including Rest)
Goal: 15-20 Minutes
Atlas lunges - you either love them or you hate them, but regardless they will get your legs burning in the best way! Choose a weight for the atlas lunge where you can keep a steady rhythm of lunging and squatting. We would definitely recommend breaking these up into 2-3 sets depending on what round you're on. If you wanted to challenge yourself with a heavier weight today, you totally could - just keep in mind you will still need to push your pace as we want each part of 12-9-6 to take roughly 6-9 minutes. For the devil press, your goal should be steady movin'. These don't need to be fast (unless, of course, you want them to be). Focus on one rep at a time and using a weight that feels managable for you. If you're struggling to control your heart rate, consider stepping in and out of the burpee portion to this movement. Once you're ready to bring the weight up and overhead, think about an aggressive drive with your hips!
Rest3 Minutes
Men: 50-70# Sandbag Women: 25-45# Sandbag
Score: Total Time (Including Rest)
Goal: 15-20 Minutes
Atlas lunges - you either love them or you hate them, but regardless they will get your legs burning in the best way! The goal for the atlas lunge will be to keep a steady rhythm of lunging and squatting. We would definitely recommend breaking these up into 2-3 sets depending on what round you're on. If you wanted to challenge yourself with a heavier weight you totally could, just keep in mind you will still need to push your pace as we want each part of 12-9-6 to take roughly 6-9 minutes. For the sandbag ground to overhead, your goal should be steady movin'. These don't need to be fast (unless, of course, you want them to be). Focus on one rep at a time. If you're working with a lighter sandbag, feel free to increase the reps by roughly 3 each round; if you're working with a heavier sandbag, you might want to reduce the reps by 3 each round. Use the first round of 12 reps as a gauge. All 12 reps should be done in roughly 1:00-1:30. Be aggressive with your hips when bringing the weight up and overhead.
(As Many Rounds and Reps As Possible in 5 Minutes)
Rest2 Minutes Between Sets
Men: 15-30# DBs - OR - 35-55# Single DB/KB Women: 10-20# DBs - OR - 15-30# Single DB/KB
Score: Total Number of Completed Rounds + Any Additional Reps from Set 1
Score: Total Number of Completed Rounds + Any Additional Reps from Set 2
Goal: 4-6 Rounds per Set
The way this one works is you'll cycle through 4 atlas lunge and 6 burpees as many times as you can until 5 minutes are up. That's one set. Then, you'll rest 2 minute before starting over for another 5-minute bout. We are looking to get 4-6 rounds per 5-minute effort which means we need to get both movements done in around a minute. For the atlas lunge, be sure to set yourself up for the first rep in a squat stance (feet at or a little wider than hips). We will step straight back from this stance for your lunge, creating a wide, stable position. Once you have lunged on both sides, you should be already set up for your squat, eliminating extra steps. If you decide to go with the goblet variation, be sure to fight to keep your chest up. We want to see this in both variations, but specifically with weight in your hands, it will be easy to get pulled forward. If you go with the unweighted variation there are more reps, so we encourage you to push the pace a little more if you can. For the burpees, pick a movement variation and pace that is challenging but sustainable. If you typically gas out in burpees early, try stepping in and out of your burpee instead of jumping. This may create a more sustainable pace, allowing you to do more burpees in the long run.
(3 Rounds Total)
Men: 40-55# KB/DB Women: 25-35# KB/DB
Extra Challenge
Men/Women: 20 Toes to Bar + Heavier KB/DB Swing
Score: Slowest Toe to Bar Round
Score: Slowest KB Swing Round
Goal: Toe to Bar Round: 2:30-3:30 KB Swing Round: 2:45-3:45
The way this one will work is the first 4-minute portion you will run and do toes to bar (or any customization) while resting with any remaining time. For the second 4-minute portion you will run, do swings, and again rest with any remaining time. Each run should be done at a hard, sustainable effort allowing you to get right to work on the next movement. Aim to get these done in 1:45-2:30. In the case your taking longer, cut back on the distance or run for a certain amount of time. If we take too long here, we won't get any rest - and we want some rest so we can continue to push the intensity during each portion. For the toes to bar, if you can handle it, push to go unbroken! You could break these if needed, but we wouldn't want any set of 15 reps to take longer than 45 seconds. Same idea for the swings - if you can, push to go unbroken! Likely if you're challenging yourself with bigger sets, your grip will be feeling it. Take quick breaks as needed but also feel free to take some chances and see what you can do. Ideally, you would have 1 minute to 45 seconds of rest before heading into each different portion.
(3 Rounds Total)
Men: 40-55# KB/DB Women: 25-35# KB/DB
Extra Challenge
Men/Women: 20 Toes to Bar + Heavier KB/DB Swing
Score: Slowest Toe to Bar Round
Score: Slowest KB Swing Round
Goal: Toe to Bar Round: 2:30-3:30 KB Swing Round: 2:45-3:45
The way this one will work is the first 4-minute portion you will bike/row and do toes to bar (or any customization) while resting with any remaining time. For the second 4-minute portion you will bike/row, do swings, and again rest with any remaining time. Each bike/row effort should be done at a hard, sustainable pace allowing you to get right to work on the next movement. Aim to get these done in 1:45-2:30. In the case you're taking longer, cut back on the distance or work for a certain amount of time. If we take too long here, we won't get any rest - and we want some rest so we can continue to push the intensity during each portion. For the toes to bar, if you can handle it, push to go unbroken! You could break these if needed, but we wouldn't want any set of 15 reps to take longer than 45 seconds. Same idea for the swings - if you can, push to go unbroken! Likely, if you're challenging yourself with bigger sets, your grip will be feeling it. Take quick breaks as needed but also feel free to take some chances and see what you can do. Ideally, you would have 1 minute to 45 seconds of rest before heading into each different portion.
**Keep rotating back and forth until you have completed 120 COMBINED Toes to Bar.
**Keep rotating back and forth until you have completed 200 COMBINED Kettlebell Overhead Swings.
Men: 40-55# KB/DB Women: 25-35# KB/DB
Score: Total Time
Goal: 16-20 Minutes
The way this one will work is partner 1 will run 200 meters. While they are running, partner 2 will be working to get as many toes to bar as they can. When partner 1 returns, they will switch and begin working on toes to bar while partner 2 runs. You and your partner will repeat this until you have reached a combined total of 120 toes to bar. Once you get 120 toes to bar, you and your partner will do the same thing in accumulating 200 swings. There is no rest in the workout, so your runs should be done at a sustainable pace; however, don't let any single run take longer than 1:15. In the case that it does, cut back on your distance or run for a period of time. Focus on consistency and if you can, feel free to push your pace. For the toes to bar, work with manageable sets for YOU! Depending on how long your partner is running will determine how long you have to chip away. Avoid going out hot with too big of sets and having to rest more than needed. Same idea for the kettlebell swing; however, you might be able to challenge yourself with bigger sets here and use your runs as recovery. Have fun with this one! A pro tip is going to be keeping a running total with your partner, calling it out loud before going on your run so they can then continue to count up!