Mar 15, 2024
Conditioning:
13 minute AMRAP
1, 2, 3, 4, 5, 6, 7, 8, 9, 10 synchro burpees
2, 4, 6, 8 , 10, 12, 14, 16, 18, 20 dumbbell step ups (each, OPWAAT)
calories on rower in time remaining (opwaat)
rest 4 minutes
13 minute AMRAP
1, 2, 3, 4, 5, 6, 7, 8, 9, 10 shuttle runs (together)
2, 4, 6, 8 , 10, 12, 14, 16, 18, 20 kettlebell swings (each, OPWAAT)
calories on bike in time remaining (opwaat)
Notes
Today’s workout will be done with a partner and will consist of two 13-minute AMRAPs, separated by 4 minutes of rest. Your score is the total amount of reps completed across the workout.
The first AMRAP will be 1-10 synchronized burpees and 2-20 dumbbell step ups. The step ups will be done by each partner with only 1 person working at a time. So you will perform 1 synchronized burpee, followed by 2 dumbbell box step ups each. Then you will do 2 synchro burpees and 4 dumbbell box step ups each. You will continue in this fashion until you have completed the round of 10 synchro burpees and 20 dumbbell box step ups each. Only one person will be working at at time for the step ups, and you may switch parners however often you want. If you finish all of the reps you will begin accumulating calories on a single rower for the remainder of the 13 minutes. Each calorie counts as a rep.
The second AMRAP will be 1-10 shuttle runs performed together, and 2-20 kettlebell swings each. These rounds will be performed in the same fashion as the other AMRAP. So 1 shuttle run together, 2 kettlebell swings each OPWAAT, then 2 shuttle runs together, 4 kettlebell swings each OPWAAT, etc until finishing the round of 10 shuttle runs together and 20 kettlebell swings each OPWAAT. If you finish all of the reps you will begin accumulating calories on a single bike for the remainder of the 13 minutes. Each calorie counts as a rep.
Synchronized burpees means each partner will be on the ground together and clapping in the air together. If you can’t hold a pace of at least 1 rep every :05, consider shaving a few reps off of the later rounds. For instance you could ascend to the round of 6 burpees and just repeat 6 reps each round as you continue ascending reps of the kettlebell swing. Be sure to reflect this in your score.
Shuttle runs shouldn’t take longer than :08 per rep. If this pace is unsustainable then consider shaving some reps off of the later rounds in the same fashion explained above. Be sure to reflect this in your score.
Use light-moderate weights for the step ups and kettlebell swings. You should be able to complete each round in 1-2 sets per partner for both of these movements.
If you make it to the calories, congratulations. Switch as often as necessary to maintain a relatively high intensity. Consider the amount of time remaining when deciding how to game this.
Mar 14, 2024
Open Workout 24.3
All for time:
5 rounds of:
10 thrusters, weight 1
10 chest-to-bar pull-ups
Rest 1 minute, then:
5 rounds of:
7 thrusters, weight 2
7 bar muscle-ups
Time cap: 15 minutes
♀ 65, 95 lb (29, 43 kg)
♂ 95, 135 lb (43, 61 kg)
Notes
Read more here.
Mar 13, 2024
Conditioning
teams of 3, 4 rounds for time
80-100 calories/2 machines (40-50 each, TPWAAT)
200m run (together)
30 deadlifts (OPWAAT)
4 wall walk relay
30 minute cap
Notes
Two people will work at a time (TPWAAT) towards the calories. You can switch partners as often as you’d like. This shouldn’t take more than 3 minutes. If you cannot reach at least 40 calories on both machines in this time, consider slightly reducing the range to a manageable amount. Try to get two different types of machines if possible.
The 200m run will be performed as a team. You must run with your team and cannot begin the deadlifts until the entire team is inside and at the bar. If the run takes more than 1:15, shorten the distance.
The deadlifts shouuld be done at a moderate rate that allows you to perform 5-10 reps at a time before switching with your partner. Only one person will work on these at a time, though you can switch partners as often as necessary.
The wall walk relay means partner 1 will complete 4 wall walks before partner 2 begins. Then partner 2 will complete all 4 wall walks before it is partner 3’s turn. You may reduce the range of motion or reps if the 4 takes you more than :50-:60.
Mar 12, 2024
Strength & Mobility
3-4 sets
cossack squat x 6-8/side @ 31×1 tempo
supine shoulder flexion x 4/side with :04 descent on each rep
standing side bend x 10-15/side
Notes
The Cossack squat can be performed with just bodyweight if necessary. It can also be loaded with a a plate held with arms extended in front of your body, a kettlebell or dumbbell goblet style, or a bar on the back rack. Prioritize a full range of motion at the prescribed tempo and do not sacrifice this to add more weight or progress to a different style of loading the movement. Once you hare the ROM down, only go up in weight after you reached the top end of the rep range one each set the previous weeek.
Be sure to maintain control on the descent of the supine shoulder flexion and keep the range of motion pain free throughout. Pick a weight that allows you to keep the tempo. Do not allow the ribs to flare up.
Keep the trunk and glutes tight and the hips and shoulders squared forward as you perform your side bends. start to feel out th movement and increase in load as you become more comfortable. Take 2-3 seconds to reach the bottom of the range of motion throughout. Once you hare the ROM down, only go up in weight after you reached the top end of the rep range one each set the previous weeek.
Conditioning
AMRAP 6
8 dumbbell power clean
8 db box stepover
12-16 calorie bike
rest 3:00
AMRAP 6
8 db push press
4 renegade row
12-16 calorie row
Notes
Today’s workout is two 6 minute AMRAPs, separated by 3 minutes of rest. The first AMRAP is 8 dumbbell power cleans, 8 dumbbell box step overs, and 12-16 calories on the bike. The second AMRAP is 8 dumbbell push presses, 4 renegade rows, and 12-16 calories on the rower. Your score is the total amount of rounds and reps completed during both AMRAPs.
Choose a single set of dumbbells for the entire workout. Figure out which movement will be the limited factor and base your weight selection on this. You should be able to complete all of the dumbbell movements unbroken.
Each rep of the renegade row will be 1 left arm row + 1 right arm row. No pushups.
Your calories shouldnt take much more than about :45-:50 per round. Reduce the amount as necessary.
Choose a single, light set of dumbbells for the entire workout. You should be able to complete all of the dumbbell movements mostly unbroken.
Each rep of the renegade row will be 1 left arm row + 1 right arm row. No pushups.
Your calories shouldnt take much more than about :45-:50 per round. Reduce the amount if this pace is unsustainable.
Mar 11, 2024
Strength
Push Press+ Jerk
build to a heavy set of 1+2 rep
then do 1-2 jerk triples with the same weight
*pause in receiving position of all jerks for :03
Notes
Aim to avoid missing any reps. Keep in mind that the push press will be a limiter in terms of weight, so make appropriately small jumps as you reach your working range.
Conditioning
AMRAP 10
8 double db snatch
100ft crawl
5 muscle ups or 10 chest to bar pull ups
rest 1:00
Notes
Today’s workout is a 10 minute AMRAP of 8 double dumbbell snatches, 100ft of crawling and 5 muscle ups. You will rest 1 minute after each round. Your score is the amount of rounds and reps completed in 10 minutes.
Choose a light-moderate set of dumbbells that allows you to complete the snatches unbroken each time.
The crawl should be completed completed quickly, hopefully in at least 50ft unbroken segments.
If you cannot do muscle ups then you can substitute chest to bar pull ups, chin over bar pull ups, or challenging ring rows. If you sub for a non-muscle up variation then change the reps from 5 to 10. Your scale should be challenging enough to require 2 sets to complete the 10 reps.
Mar 10, 2024
Strength & Mobility
3-4 sets
snatch grip RDL x 8-10 @31×1 tempo
push up x 8-12 x @ 31×1 tempo
cross bench sit ups @31×1 tempo
Notes
For the snatch grip RDL find a weight that allows you reach a full range of motion at the prescribed tempo while maintaining a neutral spine and tension on the hamstrings. Aim for the top end of the rep range. If you are able to get to 10 reps each, set go heavier next week.
Choose a pushup variation that allows you to reach full range of motion at the prescried tempo and rep scheme. Some variations you can use from easier to harder are:
hands elevated —> full pushup to ground —> pushup to parallettes —>pushup to parallettes with feet elevated —>ring push ups —-> weighted ring push ups
Aim for the top end of the rep range on each set. If you are able to reach 12 reps across then move to the next variation next week.
If the cross bench sit ups present a new range of motion for you then start by doing reps with a limited range of motion and a spotter. Do sets of less than 10 reps, without reaching fatigue. Take note of how you feel for the next couple days. If you are not overly sore then consider gradually increasing range of motion next week.
If you are familiar with the full range of motion here but have not trained it recently, consider just doing a few full range of motion reps Not enough to reach abdominal fatigue. Take note of how you feel for the next couple of days. If you are not overly sore then consider gradually increasing volume next week (a couple extra reps/still shy of failure)
If you frequently train GHD sit ups you may perform sets of 10-15 ghd situps or cross bench sit ups at the prescribed tempo. Prioritize range of motion and control rather than volume.
Conditioning
500, 400, 300, 200, 100m row
8, 12, 16, 20, 24 goblet squats
11 minute cap
Notes
Today’s workout is a couplet of rowing and goblet squats. You will complete a 500m row, 8 goblet squats, a 400m row, 12 goblet squats, a 300m row, 16 goblet squats, a 200m row, 20 goblet squats, and finally a 100m row and 24 goblet squats. Your score is the time it takes to complete all of the work, or the amount of work done in 12 minutes if you do not finish before the cap.
If you cannot maintain a pace of at least 2:15/500m, consider reducing the amount of meters by 10-20%.
Choose a weight for the goblet squats that allows you to complete at least 12 at a time unbroken. This means each round should be done in 1-2 sets.
Mar 8, 2024
Conditioning:
Teams of 3
320-380 Calories
+
5 Rounds for time
30 pull ups
30 dumbbell front rack reverse lunges
30 dumbbell push presses
30 v ups
25 minute cap
Notes
Today’s workout will be done in teams of 3. There are two parts of this workout that will be performed simultaneously. Each team will have a single machine that must reach 320-380 calories by the end of the workout. Each team will also be working towards completing 5 rounds of 30 pull ups, 30 dumbbell front rack reverse lunges, 30 dumbbell push presses, and 30 v ups. Your score is the time to complete both parts of the workout. You have 25 minutes to do so.
At all times one person will be working towards the calories, one person will be working on the 5 rounds, and one person will be resting. You may switch roles as often as you’d like. If your team finishes the calories before the rounds then one person must be hanging from a bar/rings OR be in front support at all times while the OPWAAT style work towards the 5 rounds continues.. If your team finishes the rounds before the calories, one person will be hanging from a bar/rings OR in front support at all times while the OPWAAT style work towards the calories continues.
If your team cannot maintain an average of about 13 calories per minute, choose a target amount that is less than 320 calories.
For the bodyweight movements choose variations that allow you to perform sets of 5-10 reps at a before switching with your teammate. For the pull ups you may substitute ring rows or jumping pull ups. For the v-ups you may substitute single leg v ups, tuck ups, single leg tuck ups, or sit ups. Try to pick one variation for each movement that you can stick with for the duration of the workout without sacrificing movement quality or scaling further.
Choose a dumbbell weight that allows you to complete sets 6-10 lunges and push presses at a time before switching with a teammate. If one movement is significantly harder than the other, base your weight off of the harder movement.
Mar 7, 2024
Open Workout 24.2
As many rounds and reps as possible in 20 minutes of:
300-meter row
10 deadlifts
50 double-unders
♀ 125 lb (56 kg)
♂ 185 lb (83 kg)
Notes
Read more here.
Mar 6, 2024
Conditioning
With a partner, one person working at a time:
AMRAP 12
30 calories
40 alternating arm dumbbell snatch
10 wall walks
rest 3 minutes
AMRAP 12
30 calories
40 wall balls
20 burpee box jumpovers
Notes
Today’s workout will be two 12 minute AMRAPs done with a partner with one person working at a time. You will rest 3 minutes between AMRAPs. Your score is the combined amount of rounds and reps completed across the workout.
The first AMRAP will be 30 calories, 40 alternating arm dumbbell snatches, and 10 wall walks. The second AMRAP will be 30 calories, 40 wall balls, and 20 burpee box jump overs.
Your calories should not take longer than 2 minutes. Reduce the amount if necessary.
The dumbbell snatch and wall balls should be done in sets of 10-20 at a time before switching with your partner.
The wall walks and burpee box jumpovers should be done in smaller sets. maybe 3-5 at a time for the BBJO and 1-3 at a time for the wall walks.
Wall walks can be done with a reduced range of motion if necessary. Burpee box jumpovers should be done to a box that allows smooth and consistent movement with no fear of missing reps. You may step over your box if you aren’t confident jumping.
Mar 5, 2024
Strength & Mobility
3-4 sets
cossack squat x 6-8/side @ 31×1 tempo
supine shoulder flexion x 4/side with :04 descent on each rep
standing side bend x 10-15/side
Notes
The Cossack squat can be performed with just bodyweight if necessary. It can also be loaded with a a plate held with arms extended in front of your body, a kettlebell or dumbbell goblet style, or a bar on the back rack. Prioritize a full range of motion at the prescribed tempo and do not sacrifice this to add more weight or progress to a different style of loading the movement. Once you hare the ROM down, only go up in weight after you reached the top end of the rep range one each set the previous weeek.
Be sure to maintain control on the descent of the supine shoulder flexion and keep the range of motion pain free throughout. Pick a weight that allows you to keep the tempo. Do not allow the ribs to flare up.
Keep the trunk and glutes tight and the hips and shoulders squared forward as you perform your side bends. start to feel out th movement and increase in load as you become more comfortable. Take 2-3 seconds to reach the bottom of the range of motion throughout. Once you hare the ROM down, only go up in weight after you reached the top end of the rep range one each set the previous weeek.
Conditioning
40-50 calories
50 russian kb swing
40 burpees to a target
40-50 calories
12 minute cap
Notes
Today’s workout is a chipper of calories, kettlebell swings, and burpees to a target. Your score is the time it takes to complete or the amount of reps completed at the 12 minute time cap.
Calories should be completed in no more than 3 minutes per set. Adjust the amount as needed.
The kettlebell should be a light to moderate weight that allows you to complete 50 reps in 2-3 sets.
Choose a height for the target that is slightly out of your reach when standing with arms extended overhead. These should be done at a pace of 12/minute or faster.
