For time:
100 Pullups
200 Pushups
300 Situps
400 Squats
2 Rounds for time:
70 Situps
60 Double Unders
500m row
40 Knees to Elbows
30 Pullups
20 Dumbbell hang squat cleans, 35 lb / 20lb
10 Burpees
3 rounds for time of:
Run 800 meters
42 kettlebell swings
24 pull-ups
Men: 1.5-pood kettlebell
Women: 1-pood kettlebell
15-12-9-6-3 reps for time of:
Dumbbell hang clean and jerks
Weighted pull-ups
Use one of the dumbbells for your weighted pull-ups.
Men: 50-lb. dumbbells
Women: 35-lb. dumbbells
For max reps at each station:
Tabata chest-to-bar pull-ups
Rest 1 minute
Tabata sit-ups
Rest 1 minute
Tabata seated shoulder presses
Rest 1 minute
Tabata hip extensions
Rest 1 minute
Tabata jumping back squats
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals.
Men: 75-lb. presses and squats
Women: 55-lb. presses and squats
48 GHD situps
24 pullups
12 hang squat cleans, 40 lb dumbbells
36 GHD situps
18 pullups
....continued
1,000m row
50 thrusters, 45lb barbell
30 pullups
Every minute on the minute for 30 minutes:
5 Pullups
10 Pushups
15 Squats
If you need a break from the set above, you can take a "rest" minute, but you must do 6 Burpees in that minute instead.
Read MoreFor time:
100 Pullups
80 GHD Situps
60 Alternating one-legged squats (pistols)
40 Calorie row
20 Push press, 50 lb dumbells
Every minute on the minute for 12 minutes:
Do 1 pullup the first minute, two during the second minute, etc, until you have done 12 pullups in the 12th minute. Rest 2 minutes, then:
12-11- 10-9-8-7-6-5-4-3-2-1 reps
Squat cleans, 50lb dumbbells
Push press, 50lb dumbbells
Pullups
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
For time:
21-15-9
95 lb barbell Thrusters
Pullups
As many rounds as possible in 20 minutes:
5 Pullups
10 Pushups
15 Squats