Explore the workouts designed for each category. We release each workout in order to keep the playing field fair and the challenge exciting. WODs will be revealed progressively, so be ready for anything!
3 Rounds For Time (15min cap)
Run together 300m (approx.)
3/3 Squat Snatch 80/80 (sync)
6/6 Legless Rope Climbs
2-2-2-3min intervals (1min rest between)
100 Double-Unders each (buy in)
AMRAP Worm Squats 61kg
12min AMRAP:
80 Kcal Assault Bike + 2000m Row (accumulated)
AMRAP Swim (25m)
AFAP
6-4-2 Pegboard
24-24-24m Hand Stand Walks (8mts unbroken)
3 RFT (12min cap)
15 Worm Thrusters
12 Burpees Over Worm
Rest 1min
3 RFT
15 Thrusters
7 Sync RMU/BMU
For Time:
50 Sync Toes 2 Bar
50 Deadlift 120kg
35 Sync Box Jump Overs
35 Deadlift 140kg
20 Strict Handstand Push-Up
20 Deadlift 160kg
18 Worm Cleans
18 Worm Shoulder 2 Over Head
14 Worm Cleans
14 Worm Shoulder 2 Over Head
10 Worm Cleans
10 Worm Shoulder 2 Over Head
Lunge to the finish line
3 Rounds For Time (15min cap)
Run together 300m (approx.)
3/3 Squat Snatch 80/55 (sync)
3 Legless Rope Climb + 3 Regular Rope Climb
2-2-2-3min intervals (1min rest between)
100 Double-Unders each (buy in)
AMRAP Worm Squats 61kg
12min AMRAP:
80 Kcal Assault Bike + 1800m Row (accumulated)
AMRAP Swim (25m)
AFAP
5-3-2 Pegboard
24-24-24m Hand Stand Walks (8/4mts unbroken)
3 RFT (12min cap)
15 Worm Thrusters
12 Burpees Over Worm
Rest 1min
15 Thrusters
5 Sync RMU/BMU
For Time:
50 Sync Toes 2 Bar
35 Sync Deadlift 100/75kg
35 Sync Box Jump Overs
25 Sync Deadlift 100/75kg
20 Strict Handstand Push-Up
15 Sync Deadlift 100/75kg
18 Worm Cleans
18 Worm Shoulder 2 Over Head
14 Worm Cleans
14 Worm Shoulder 2 Over Head
10 Worm Cleans
10 Worm Shoulder 2 Over Head
Lunge to the finish line
3 Rounds For Time (15min cap)
Run together 300m (approx.)
3/3 Squat Snatch 70/70 (sync)
3 Legless Rope Climb + 3 Regular Rope Climbs
2-2-2-3min intervals (1min rest between)
150 Double-Unders (split) (buy in)
AMRAP Worm Squats 61kg
12min AMRAP:
80 Kcal Assault Bike + 2000m Row (accumulated)
AMRAP Swim (25m)
AFAP
6-4-2 Pegboard
16-16-16m Hand Stand Walks
3 RFT (12min cap)
15 Worm Thrusters
12 Burpees Over Worm
Rest 1min
15 Worm Thrusters
5 Sync RMU/BMU
For Time:
50 Sync Toes 2 Bar
50 Deadlift 100kg
35 Sync Box Jump Overs
35 Deadlift 120kg
20 Strict Handstand Push-Up
10 Deadlift 140kg
18 Worm Cleans
18 Worm Shoulder 2 Over Head
14 Worm Cleans
14 Worm Shoulder 2 Over Head
10 Worm Cleans
10 Worm Shoulder 2 Over Head
Lunge to the finish line
3 Rounds For Time (15min cap)
Run together 300m (approx.)
3/3 Squat Snatch 50/50 (sync)
6 Regular Rope Climb
2-2-2-3min intervals (1min rest between)
150 Double-Unders (split) (buy in)
AMRAP Worm Squats 61kg
12min AMRAP:
80 Kcal Assault Bike + 2000m Row (accumulated)
AMRAP Swim (25m)
AFAP
15-10-5 Strict pull ups
8-6-4 Wall Walks
3 RFT (12min cap)
15 Worm Thrusters
12 Burpees Over Worm
Rest 1min
15 Thrusters
12 Sync Chest 2 Bar
For Time:
50 Sync Toes 2 Bar
50 Deadlift 100kg
35 Sync Box Jump Overs
35 Deadlift 120kg
20 Strict Handstand Push-Up
10 Deadlift 140kg
16 Worm Cleans
16 Worm Shoulder 2 Over Head
13 Worm Cleans
13 Worm Shoulder 2 Over Head
8 Worm Cleans
8 Worm Shoulder 2 Over Head
Lunge to the finish line
3 Rounds For Time (15min cap)
Run together 300m (approx.)
3/3 Squat Snatch 35/35 (sync)
6 Regular Rope Climb
2-2-2-3min intervals (1min rest between)
150 Double-Unders (split) (buy in)
AMRAP Worm Squats 61kg
12min AMRAP:
60 Kcal Assault Bike + 1600m Row (accumulated)
AMRAP Swim (25m)
AFAP
15-10-5 Strict pull ups
8-6-4 Wall Walks
3 RFT (12min cap)
15 Worm Thrusters
12 Burpees Over Worm
Rest 1min
15 Worm Thrusters
12 Sync Chest 2 Bar
For Time:
50 Toes 2 Bar
50 Deadlift 75kg
35 Sync Box Jump Overs
35 Deadlift 85kg
20 Strict Handstand Push-Up
20 Deadlift 95kg
16 Worm Cleans
16 Worm Shoulder 2 Over Head
13 Worm Cleans
13 Worm Shoulder 2 Over Head
8 Worm Cleans
8 Worm Shoulder 2 Over Head
Lunge to the finish line
3 Rounds For Time (15min cap)
Run together 300m (approx.)
3/3 Squat Snatch 60/35 (sync)
6 Regular Rope Climb
2-2-2-3min intervals (1min rest between)
150 Double-Unders (split) (buy in)
AMRAP Worm Squats 61kg
10min AMRAP:
70 Kcal Assault Bike + 1800m Row (accumulated)
AMRAP Swim (25m)
AFAP
3-2-1 Pegboard
8-6-4 Wall Walks
3 RFT (12min cap)
15 Worm Thrusters
12 Burpees Over Worm
Rest 1min
3 RFT
15 Worm Thrusters
7 Bar Muscle Ups
For Time:
35 Sync Toes 2 Bar
35 Sync Deadlift 100/75kg
25 Sync Box Jump Overs
25 Sync Deadlift 100/75kg
20 Strict Handstand Push-Up (abmat)
15 Sync Deadlift 100/75kg
16 Worm Cleans
16 Worm Shoulder 2 Over Head
13 Worm Cleans
13 Worm Shoulder 2 Over Head
8 Worm Cleans
8 Worm Shoulder 2 Over Head
Lunge to the finish line
3 Rounds For Time (15min cap)
Run 300m (approx.)
3 Squat Snatch 80
3 Legless Rope Climb
2-2-2-3min intervals (1min rest between)
100 Double-Unders (buy in)
AMRAP Dball Squats 60kg
10min AMRAP:
40 Kcal Assault Bike + 1000m Row
AMRAP Swim (25m)
AFAP
3-2-1 Pegboard
24-24-24m Hand Stand Walks (8mts unbroken)
3 RFT
12 Thrusters 43
12 Burpees Over Worm
Rest 2min
3 RFT
12 Thrusters
7 Ring Muscle Ups
For Time:
50 Toes 2 Bar
20 Deadlift 120kg
40 Box Jump Overs
15 Deadlift 140kg
30 Toes 2 Bar
10 Deadlift 160kg
20 Strict Handstand Push-Up
8 Cleans 70kg
8 Shoulder 2 Over Head 70kg
6 Cleans 70kg
6 Shoulder 2 Over Head 70kg
4 Cleans 70kg
4 Shoulder 2 Over Head 70kg
3 Rounds For Time (15min cap)
Run 300m (approx.)
3 Squat Snatch 55
3 Legless Rope Climbs
2-2-2-3min intervals (1min rest between)
100 Double-Unders (buy in)
AMRAP Dball Squats 40kg
10min AMRAP:
30 Kcal Assault Bike + 800m Row
AMRAP Swim (25m)
AFAP
3-2-1 Pegboard
24-16-8m Hand Stand Walks (4mts unbroken)
3 RFT
12 Thrusters 30
12 Burpees Over Worm
Rest 2min
3 RFT
12 Thrusters
5 Ring Muscle Ups
For Time:
50 Toes 2 Bar
25 Deadlift 85kg
35 Box Jump Overs
15 Deadlift 95kg
20 Strict Handstand Push-Up
5 Deadlift 105kg
8 Cleans 50kg
8 Shoulder 2 Over Head 50kg
6 Cleans 50kg
6 Shoulder 2 Over Head 50kg
4 Cleans 50kg
4 Shoulder 2 Over Head 50kg
3 Rounds For Time (15min cap)
Run 300m (approx.)
3 Squat Snatch 60
3 Regular Rope Climbs
2-2-2-3min intervals (1min rest between)
75 Double-Unders (buy in)
AMRAP Dball Squats 60kg
10min AMRAP:
40 Kcal Assault Bike + 1000m Row
AMRAP Swim (25m)
AFAP
16-12-8 Strict Chest 2 Bar
5-3-1 Wall Walks
3 RFT
12 Thrusters 43
12 Burpees Over Worm
Rest 1min
3 RFT
12 Thrusters
6 Bar Muscle Ups
For Time:
50 Toes 2 Bar
25 Deadlift 100kg
35 Box Jump Overs
15 Deadlift 120kg
20 Handstand Push-Up (abmat)
5 Deadlift 140kg
8 Cleans 60kg
8 Shoulder 2 Over Head 60kg
6 Cleans 60kg
6 Shoulder 2 Over Head 60kg
4 Cleans 60kg
4 Shoulder 2 Over Head 60kg
3 Rounds For Time (15min cap)
Run 300m (approx.)
3 Squat Snatch 35
3 Regular Rope Climbs
2-2-2-3min intervals (1min rest between)
75 Double-Unders (buy in)
AMRAP Dball Squats 40kg
10min AMRAP:
30 Kcal Assault Bike + 800m Row
AMRAP Swim (25m)
AFAP
12-8-4 Strict Chest 2 Bar
5-3-1 Wall Walks
3 RFT
12 Thrusters 43
12 Burpees Over Worm
Rest 2min
3 RFT
12 Thrusters
12 Toes 2 Bar
For Time:
35 Toes 2 Bar
25 Deadlift 75kg
35 Box Jump Overs
15 Deadlift 85kg
20 Strict Handstand Push-Up (abmat)
5 Deadlift 95kg
8 Cleans 45kg
8 Shoulder 2 Over Head 45kg
6 Cleans 45kg
6 Shoulder 2 Over Head 45kg
4 Cleans 45kg
4 Shoulder 2 Over Head 45kg
