Score: Total Time

Goal:12-18 Minutes

Coaches Notes

The great part about this workout is that with each round you'll have a few less reps to do. The terrible part about this workout is that it's going to be a heck of a lot of squats and wall walks...

First things first. This accumulates to be a fair amount of wall walks - 30 to be exact. That's no small number. If wall walks are your jam, this is your workout to send it. On average we would want 1 rep of a wall walk to take you 5-15 seconds. If you find yourself taking 15+ seconds to do 1 wall walk, we would highly encourage a customization that will keep you moving quicker. Some great ways to customize would be working partial range of motion (walking your feet only halfway up the wall), keeping your feet elevated on a box and walking your hands in and out, or you might even consider doing an inchworm or push up + taps. For the wall walk, work to keep your body in a stacked position - hips over shoulders and wrists directly under the shoulders. Draw in on your belly to pull your rib cage down - this will help tighten up the midline and avoid any arching. Avoid breaking at the midline as this will put a lot of unneeded stress on the lower back.

Choose a weight for the squats where you can go unbroken with each round. You really should not have to break these up, and the great thing is the reps will become less, making it a little easier to mentally wrap your head around. For the barbell front squat, let the bar roll to the back of your fingertips by opening up your palm, and from here you'll be able to pull your elbows through the front and create an upright chest position. Continually fight to keep your chest up and elbows leading out of the squat!

Movement Customizations

Score: Total Time

Goal: 10-26 Minutes

Coaches Notes

The great part about this workout is that with each round you'll have a few less reps to do. The terrible part about this workout is that it's going to be a heck of a lot of squats and wall walks...

First things first. This accumulates to be a fair amount of wall walks - 30 to be exact. That's no small number. If wall walks are your jam, this is your workout to send it. On average we would want 1 rep of a wall walk to take you 5-15 seconds. If you find yourself taking 15+ seconds to do 1 wall walk, we would highly encourage a customization that will keep you moving quicker. Some great ways to customize would be working partial range of motion (walking your feet only halfway up the wall), keeping your feet elevated on a box and walking your hands in and out, or you might even consider doing an inchworm or push up + taps. For the wall walk, work to keep your body in a stacked position - hips over shoulders and wrists directly under the shoulders. Draw in on your belly to pull your rib cage down - this will help tighten up the midline and avoid any arching. Avoid breaking at the midline as this will put a lot of unneeded stress on the lower back.

Push to go unbroken on the squats. You really should not have to break these up, and the great thing is the reps will become less, making it a little easier to mentally wrap your head around. For the sandbag squats, let the sandbag lay across your shoulders/chest. Different from a dumbbell or barbell it will be a little harder to pull your elbows through - but we still want you actively pulling your chest up. Don't let the weight of the sandbag pull your chest forward.

Movement Customizations

Score: Total Time

Goal:10-16 Minutes

Coaches Notes

The way this one will work is you'll do 20 goblet squats, 4 inchworm, then 18 goblet squats, 4 inchworm, then 16 goblet squats, 4 inchworm. You'll continue in this fashion - dropping the squats by 2 reps each round and keeping the inchworm reps the same - until you get to 2 goblet squats and 4 inchworm.

The weight you use for the squats should allow you to go unbroken. This may pose as a bit of a challenge, but the best part is the reps will become fewer with each round, making it a little easier to grasp. Work hard to keep your chest up in the squat. As you initiate the squat, think about pulling your chest back and squeezing your shoulder blades together. With weight at our chest, we really want to avoid dumping our chest forward. Be diligent about maintaining a solid position. If you need to take a quick break mid-set to regroup, please do so!

The inchworm reps will accumulate in this workout, and we would encourage you to find a pace you can stay moving at. If the push up portion of the movement becomes a challenge, you can simply drop to your knees and do a knee push up. Alternatively, you can do 8 push up + taps. Keep your midline braced tight, and avoid letting your hips sag as you walk in and out. Focus on one rep at a time, and make each rep a good one!

Movement Customizations

Score: Total Time

Goal:12-16 Minutes

Coaches Notes

Oof – legs and arms are going to be lit for this one!

Here’s how it works: you and your partner will start with 12 synchro front squats, followed by 6 shared wall walks. The wall walks can be split however you like – they don’t need to be even – as long as you complete a combined total of 6 reps before moving on. That completes one round, and you’ll continue in this fashion until all 9 rounds are done.

For the synchro squats, the rep is synchro when both partners are standing tall with hips fully extended. Twelve reps might feel like an annoying number – and we encourage you to go unbroken for as long as possible – but don’t be surprised if you need to break it into two sets as fatigue sets in.

As for the wall walks, if this is a strong movement for you and your partner, you might want to chip away in bigger sets, 2-3 reps at a time. On the other hand, if wall walks are more challenging, consider using a “you go, I go” approach, alternating reps to keep the pace up and allow for recovery between reps.

Movement Customizations

Score: Weight Used

Score: Box Height

Score: Part 1: Last Completed Round of Deadlifts + Any Additional Reps

Score: Part 2 Total Time

Goal: Heavy and Tall FOR YOU Without Sacrificing Safety, Round of 6+, 5-7 Minutes

Coaches Notes

Oof, short and dirty one today!

For the deadlifts, take your time warming up and find a weight that feels heavy-ish for today. The reps increase by 1 each round, and while you can break them up as the volume builds, aim to be able to touch and go for at least 2–3 reps at a time. Since you’re working with a heavier load, dial in your form—drive through your heels, keep your chest up, and brace your midline throughout each rep.

As for the box jumps, these should be higher than your usual jump. If you typically use a 16” box, try bumping up to 20”. It’s totally fine to slow the pace and take a breath between reps. Focus on being explosive, landing with control, and standing tall at the top before stepping down.

Movement Customizations

Score: Heaviest Set of 3

Score: Heaviest Set of 1

Score: Box Height

Goal: Work Hard and Stay Stafe

Coaches Notes

This version of today’s workout gives you the chance to lift heavy with built-in rest. The pace will be slower, with the goal of working through heavy sets (based on how you’re feeling today) and challenging yourself with a higher box jump.

For the deadlifts, you’ll build in weight with each set, aiming to finish at a heavy single. The priority here is successful reps—no failed lifts. If you have a previous 1RM but haven’t tested it in a while, focus less on chasing that exact number and more on how each rep feels. Add weight gradually and maintain good form. We’ve all been on the wrong end of a failed 1RM deadlift, and trust us—it’s not something you want to experience.

As for the box jumps, the goal is to jump higher than you typically do. This is relative to the individual, so get creative—even if that means jumping to clear an object rather than onto one. Stay explosive and bring your knees up as you launch!

The accessory work is quick and a fun way to round out your session. Be sure to check out the demo video above for a breakdown of each movement and how they work together. This portion is best done intentionally—slow down, move with purpose, and resist the urge to rush through.

Movement Customizations

Score: Total Number of Round + Any Additional Reps Set 1

Score: Total Number of Round + Any Additional Reps Set 2

Goal: 5+ per Set

Coaches Notes

Here’s how this workout works: you’ll start a clock and work for 4 minutes, cycling through 8 deadlifts and 6 low jumps as many times as possible within that window. Once the 4 minutes is up, you’ll rest for 2 minutes, then repeat the same format for another round. The goal for each AMRAP is to keep moving at a fairly quick, steady pace.

For the deadlifts, choose a weight that allows you to complete all 8 reps unbroken with smooth transitions in and out of the jumps. There should be little to no hesitation. Focus on maintaining good form: drive through your heels, pull your chest up, and keep your back flat. If you’re struggling to maintain that flat back, try bending your knees a bit more on the descent or adjust your range of motion—bringing the dumbbells just below your knees or to mid-shin is totally fine.

During the jumps, keep a steady rhythm. These don’t need to be fast, but they should be consistent. Pay attention to your landing—keep your knees tracking over your toes and avoid letting them cave in.

Movement Customizations

Score: For Completion - Note Rounds + Reps, if you'd like

Goal: Move with intention

Coaches Notes

Start a clock for 25 minutes—and just move! There’s no set goal for this one on purpose. The focus is on intentional, consistent movement from start to finish.

For the runs, aim for a steady pace based on how you’re feeling today. If your legs are feeling a bit heavy from the week, you might find yourself jogging—and that’s perfectly okay! If you’re feeling fresh, go ahead and push the pace a little. This is also a great opportunity to focus on your breathing: take deep breaths into your diaphragm and work on staying relaxed, calm, and consistent.

Both the step ups and presses should be done with a weight that allows you to go unbroken. It’s totally fine to take a quick pause before starting the movement, but once the weight is in your hands, aim to complete all reps in one set. Be intentional with how you move. On the box step ups, let the leg stepping up do most of the work and keep your knee tracking directly over your toe. For the press, brace your core and press to full lockout overhead with control and range.

Movement Customizations

Score: For Completion - Note Rounds + Reps, if you'd like

Goal: Move with intention

Coaches Notes

Start a clock for 25 minutes—and just move! There’s no set goal for this one on purpose. The focus is on intentional, consistent movement from start to finish.

For the bike/row, aim for a steady pace based on how you’re feeling today. If your legs are feeling a bit heavy from the week, you might find yourself working at light-moderate pace—and that’s perfectly okay! If you’re feeling fresh, go ahead and push the pace a little. This is also a great opportunity to focus on your breathing: take deep breaths into your diaphragm and work on staying relaxed, calm, and consistent.

Both the step ups and presses should be done with a weight that allows you to go unbroken. It’s totally fine to take a quick pause before starting the movement, but once the weight is in your hands, aim to complete all reps in one set. Be intentional with how you move. On the box step ups, let the leg stepping up do most of the work, and keep your knee tracking directly over your toe. For the press, brace your core and press to full lockout overhead with control and range.

Movement Customizations

Score: For Completion - Note Rounds + Reps, if you'd like

Goal: Move with intention

Coaches Notes

Here’s how this workout goes: start a clock for 16 minutes. You’ll rotate through the following sequence for the entire duration—30 seconds of continuous movement, then 12 step ups, followed by another 30 seconds of continuous movement, and finally 12 alternating dumbbell shoulder presses. The goal is to move with intention and quality throughout.

For the continuous movement, aim for a light to moderate pace—there’s no need to go all-out unless you’re feeling it and want to push. Focus on staying consistent and transitioning smoothly between movements.

The same applies for the step ups: keep a steady rhythm and concentrate on clean reps. As you step onto the box (or whatever surface you’re using), make sure your knee tracks over your toe—don’t let it cave in—and drive through your heel to let that leg do most of the work.

During the presses, keep your core locked down tight and aim for a full range of motion, pressing until your arm is fully extended overhead. Move with control and keep your midline braced the entire time.

Movement Customizations

Score: Total Number of DUs/HOs

Score: Total Number of Wall Balls

Score: Total Number of Snatches

Goal: DUs/HOs: 150-250 Reps, Wall Balls: 50-75 Reps, Snatches: 40-55 Reps

Coaches Notes

This one’s simple: work for 30 seconds, rest for 30 seconds, and repeat until you’ve completed 5 rounds. It might not seem like much at first glance, but the goal is to push each 30-second window as hard as you can—not just by going unbroken, but by intentionally seeking ways to speed up your movement while still moving well.

For the double unders, consistency is key. If you find yourself tripping up often, customize to hop overs or single unders so you can keep moving without unnecessary breaks.

Ideally, you’ll also stay unbroken during the wall balls. Focus on exploding out of the squat and using that power from your legs to drive the ball up with speed and efficiency. No medball?? You can do a light single dumbbell thruster in place!

For the power snatch, pick a weight that allows you to move almost nonstop for the full 30 seconds. If you happen to break it should be quick and if you go to singles as soon as the bar drops your getting your hands back on the bar for another rep. Keep the bar close to your body and use a quick hip pop to drive it overhead—think fast and snappy.

Movement Customizations

Score: Total Number of Single Unders

Score: Total Number of Air Squats

Score: Total Number of Power Snatch

Goal: DUs/HOs: 120-200 Reps, Wall Balls: 40-64 Reps, Snatches: 32-48 Reps

Coaches Notes

Here’s how this workout goes: you’ll do 30 seconds of single unders or toe taps, 30 seconds of air squats, and 30 seconds of alternating dumbbell power snatches. Then, rest for 30 seconds before starting the next round. The goal in each 30-second work window is to get as many reps as possible while moving at a steady, consistent pace.

You can choose between single unders or toe taps—either way, you should aim to stay moving the entire 30 seconds, leaving yourself about 5 seconds to transition into the air squats.

When it comes to the air squats, make sure you’re hitting full range of motion (hips below parallel). If that’s something you struggle with, consider squatting to a target—set something behind you that you can gently tap before standing back up. You may need to push through some sticking points if mobility is limited, but consistently working toward those positions will pay off big time in the long run.

For the alternating dumbbell hang power snatch, pick a weight that allows you to move nonstop for the full 30 seconds. Keep the dumbbell close to your body and use a quick hip pop to drive it overhead—think fast and snappy. A smooth hand transition on the way down can also help you avoid losing rhythm or wasting time.

Movement Customizations

Score: For Completion

Goal: Have Fun

Coaches Notes

This is an optional accessory piece for those looking to add a little more to their session—but it’s definitely not required to get in a solid workout.

For the turkish get up, focus on actively pressing through your shoulder and moving slowly and intentionally through each part of the movement. Hit every position with control.

Alternating dumbbell around the world will have you switching directions with each rep. Don’t underestimate this one—it adds up quickly and creates a surprising amount of time under tension.

Strict pull ups are your chance to build pure pulling strength. Aim to go unbroken if you can, or break into two manageable sets if 5 in a row isn’t quite there yet. If needed, customize with a banded strict pull up, inverted row, or even bent over rows.

Movement Customizations

Score: Time Per Round

Score: Third Run (XC ONLY)

Goal: 6-9 Minutes Per Round

Coaches Notes

We’re loving the look of this one—simple, but definitely a “put your head down and get it done” kind of workout!

The run should take around 3:30 to 5 minutes. If you know it’ll take longer than that, consider running out for 2 minutes and then turning around to come back. Since each round is scored separately, you’ll want to push the pace to the point of being a little uncomfortable, while still maintaining consistent effort. A great mini-goal for this workout is to keep your rounds within 20–30 seconds of each other—just know that round two might require a little more grit to match that pace.

For the power cleans, aim to complete them in 2 to 4 sets. A descending rep scheme—starting with a bigger set and breaking it down from there—can be super effective. Just don’t go out too hot and bite off more than you can chew early on. Stay aggressive through your legs and hips to drive the weight up to your shoulders efficiently.

Movement Customizations

Score: Time Per Round

Score: Third Run (XC ONLY)

Goal: 6-9 Minutes Per Round

Coaches Notes

We’re loving the look of this one—simple, but definitely a “put your head down and get it done” kind of workout!

The bike/row should take around 3:30 to 5 minutes. If you know the listed number of cals or distance is going to take you longer consider reducing by just a bit to finish within that time domain. Since each round is scored separately, you’ll want to push the pace to the point of being a little uncomfortable, while still maintaining consistent effort. A great mini-goal for this workout is to keep your rounds within 20–30 seconds of each other—just know that round two might require a little more grit to match that pace.

For the power cleans, aim to complete them in 2 to 4 sets. A descending rep scheme—starting with a bigger set and breaking it down from there—can be super effective. Just don’t go out too hot and bite off more than you can chew early on. Stay aggressive through your legs and hips to drive the weight up to your shoulders efficiently.

Movement Customizations

Score: Total Time

Goal: 10-15 Minutes

Coaches Notes

Here’s how this one goes: you’ll complete 2 minutes of continuous movement, followed by 20 hang power cleans. That’s one round. You’ll cycle through this for a total of 3 rounds.

The continuous movement should be exactly that—continuous. However you choose to move, the goal is to stay active for the entire 2 minutes without stopping.

As for the hang power cleans, 20 reps might be more than you’re used to in a single set, and that’s intentional. You’re encouraged to strategically break them up into manageable sets—ideally, 2 to 3 sets per round. Stay aggressive through your legs and hips to drive the weight to your shoulders efficiently, and focus on smooth, consistent reps.

Movement Customizations

Score: Total Time

Goal: 20-30 Minutes

Coaches Notes

A fun way to mix things up—you get to choose how you want to tackle this one! You can work straight through the full volume or break it up into rounds or specific rep sets. Either way, it’s going to be a solid challenge.

There are quite a few toes to bar in this workout, so be smart with how you approach them. Focus on generating your kip from your shoulders rather than relying on your legs. We recommend breaking the reps into manageable sets that allow you to stay consistent rather than going big early and needing long rest breaks.

The lunges are unweighted, but they’ll definitely add up. As you lower down, gently tap your knee to the ground—avoid crashing or slamming. We’re looking for control here. If you have knee sleeves or a soft surface, those can help too. As the reps pile up, focus on keeping your form sharp.

For the bench press, choose a manageable weight that allows you to complete 10–15 reps consistently. Drive your heels into the ground, keep your core engaged, and press with control. Aim for full range of motion—lower the bar until it gently touches your chest, then press all the way up until your arms are fully extended at the top.

Movement Customizations

Score: Total Time

Goal: 20-30 Minutes

Coaches Notes

A fun way to mix things up—you get to choose how you want to tackle this one! You can work straight through the full volume or break it up into rounds or specific rep sets. Either way, it’s going to be a solid challenge.

There are quite a few toes to bar in this workout, so be smart with how you approach them. Focus on generating your kip from your shoulders rather than relying on your legs. We recommend breaking the reps into manageable sets that allow you to stay consistent rather than going big early and needing long rest breaks.

The lunges are unweighted, but they’ll definitely add up. As you lower down, gently tap your knee to the ground—avoid crashing or slamming. We’re looking for control here. If you have knee sleeves or a soft surface, those can help too. As the reps pile up, focus on keeping your form sharp.

For the floor press, aim to complete a manageable set of 10–15 reps in a row. Drive your heels into the ground, engage your core, and press with control throughout each rep.

Movement Customizations

Score: Total Time

Goal: 25-40 Minutes

Coaches Notes

Here’s how this partner workout goes: Start with 150 shared toes to bar, splitting the reps however you like. Once all reps are complete, you’ll move on to 200 unweighted lunges each, working at the same time. After both partners finish their lunges, you’ll wrap things up with 150 shared bench press, with one person working while the other rests.

For the toes-to-bar, focus on generating your kip from the shoulders and avoid burning out early. Quick, smaller sets with short rest between you and your partner will help keep things moving.

During the lunges, keep the movement controlled—lightly tap your knee to the ground and avoid crashing. Knee sleeves or a soft surface can help if needed, especially as fatigue sets in.

For the bench press, use a weight you can hit 10–15 reps with consistently. Drive your heels into the floor, brace your core, and aim for full range—touch the bar to your chest and press to full extension with control.

Movement Customizations