A.
Every 3 minute, for 21 minutes (7 sets):
Strict Shoulder Press x 1 rep

Suggested loads per set (by %): 80, 85, 90, 95, 95+, 101, 101+

B.

Three rounds for time of:
400 Meter Run
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups

Every 3 minutes, for 30 minutes (10 sets) for max load successfully lifted:
500/400 Meter Row
3 Snatches or 12 DB Snatches

A.
Take 20-25 minutes to build to a 1-RM Back Squat

Suggested sets:
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101%
*Set 8 – 1 rep @ 101+%

B.
"AB-3"
For max calories:
3 minutes of Assault Bike

This is a short, simple and brutal test. Give this everything you have and we promise you won't need more than these three minutes to feel as if you have done a lot of training today.

n teams of two, complete for time:
2000 Meter Row*

Athletes may only row while their partner holds two kettlebells in the double front-racked position. Teammates may switch from rowing to the static hold as frequently as they'd like, as long as no rowing occurs unless the partner is in a static hold.

When the running clock reaches 10:00...

In teams of two, complete for time:
800 Meter Run (together)
100 Thrusters (75/55 lbs)

Athletes may only perform thrusters while their partner holds a front-leaning rest position. Teammates may switch as frequently as they'd like.

When the running clock reaches 20:00...

In teams of two, complete for time:
800 Meter Run (together)
100 Push-Ups*

Athletes may only perform push-ups while their partner holds two kettlebells overhead. Teammates may switch as frequently as they'd like.

A.
Every 2 minutes, for 24 minutes (12 sets):
Clean & Jerk x 2 reps

Build to 85% of 1-RM over the course of the first 5-6 sets, and complete the final 6 sets at 85%.

B.
Complete as many rounds and reps as possible in 12 minutes of:
20/15 Calories of Assault Bike
10 Pull-Ups
5 Ground to Overheads (135/95 lbs)

A.
Four sets of:
Barbell Hip Thrusts x 8 reps @ 2112
immediately followed by...
Barbell Hip Thrust Iso-Hold x 15-30 seconds
(hold the top position, creating maximal contraction of your glutes and hamstrings for as long as you can hold)
Rest 2 minutes

B.
For time:
100 Double-Unders
75 Single-Kettlebell Deadlifts (32/24 - or heavier if you have it)
50 Walking Lunges with DB/KB Farmer's Carry (55/35 lbs)
25 Dumbbell Box Step-Overs (55/35 lbs to 24"/20")

Every 5 minutes, for 30 minutes (6 sets) for times:
10 Strict Pull-Ups
15 Toes to Bar
20 Push-Ups
25 Wall Ball Shots (20/14 lbs to 10')

Please note times for each set. You will keep these times for future comparisons, with your goal to be improved consistency across the six sets, and lower total times - the sum of your six sets times.

Compare your results to December 12, 2022.

A.
Take 12-15 minutes to build to a 90-95% Back Squat
(List your heaviest lift as set 1)

Followed by...

Every minute, on the minute, for 8 minutes:
1 Back Squat @ 65-75% of 1-RM


This must be 100% effort when it comes to speed as you stand up.

B.
For time:
750/600 Meter Row
40 Double Kettlebell Front Squats (24/16 kg KBs)
400 Meter Run

A.
Every 3 minutes, for 15 minutes (5 sets) of:
Strict Press
Set 1 - 5 reps @ 60-70%
Set 2 - 5 reps @ 65-75%
Set 3 - 5 reps @ 70-80%
Set 4 - 5 reps @ 75-85%
Set 5 - 5 reps @ 75%+

B.
Complete as many rounds and reps as possible in 15 minutes of:
3 Wall Walks
6 Dumbbell Bench Presses (70/50 lb DBs)
12/9 Calories of Assault Bike
30 Double-Unders or Lateral Parallette Jump-Overs

In teams of three, complete as many rounds and reps as possible in 12 minutes of:
12/9 Calories of Rowing
9 Devil's Presses (50/35 lb DBs)
immediately followed by...
Overhead Plate Hold (45/25 lbs) - while next teammate completes the row and devil's presses.

Rest 8 minutes, and when the running clock reaches 20:00...

In teams of three, complete as many rounds and reps as possible in 12 minutes of:
12/9 Calories of Assault Bike
12 Single-Arm Dumbbell Push Presses (50/35 lb DBs; 6 each arm - non-working arm is holding dumbbell in the front-racked position while working arm performs push press)
immediately followed by...
Front-Racked Kettlebell Hold (24/16 kg) - while next teammate completes the Assault Bike and push presses

A.
Every 2:30, for 15 minutes (6 sets):
Back Squat
Set 1 - 4 reps @ 75%
Set 2 - 3 reps @ 80%
Set 3 - 3 reps @ 85%
Set 4 - 1 rep @ 90%
Set 5 - 10 reps @ 70%
Set 6 - 10 reps @ 75-80%

B.
Four rounds for time:
500 Meter Row
20 Walking Lunges with Kettlebell Farmer's Carry (32/24 kg)

Five rounds for time of:
400 Meter Run
30 Wall Ball Shots (20/14 lbs)
20 Box Jumps (24"/20" - step-down from top)
10 Strict Pull-Ups

A.
Every 2 minutes, for 16 minutes (8 sets) of:
Strict Press
Set 1 - 5 reps @ 65-75%
Set 2 - 3 reps @ 70-80%
Set 3 - 1 reps @ 75-85%
Set 4 - 3 reps @ 77-87%
Set 5 - 2 reps @ 80-90%
Set 6 - 1 rep @ 85-95%
Sets 7-8 - 8 reps @ 70-80%

B.
Against a 4-minute running clock....
400 Meter Run
6 x (5 Push-Ups + 1 Wall Walk)
Max Reps of Double-Unders or Max Calories of Assault Bike

Rest 2 minutes and repeat for a total of three (3) sets.

A.
Every 2 minutes, for 20 minutes (10 sets):
Clean & Jerk x 1 rep

Build to today's heavy.

Followed by...

Every 90 seconds, for 6 minutes (4 sets):
Clean & Jerk x 1 rep @ 90% of today's heavy

B.
For time:
500/400 Meter Row
50 Alternating Dumbbell Snatches

.A.
Six sets of:
Deadlift*
Rest 60 seconds
Weighted Prayer Stretch x 60-90 seconds
youtu.be/hDPO55YTqk4
Rest 60 seconds

*Set 1 – 6 reps
*Set 2 – 4 reps
*Set 3 – 2 reps
*Set 4 – 6 reps
*Set 5 – 4 reps
*Set 6 – 2 reps
(Loading example – 315 x 6, 345 x 4, 375 x 2, 320 x 6, 350 x 4, 380 x 2)

B.
Three rounds for time of:
10 Pull-Ups
20 Kettlebell Swings
200 Meter Run

Against a 30-minute running clock...
1000 Meter Row or 800 Meter Run
immediately followed by as many round and reps as possible of...
10 Strict Pull-Ups, Chest to Bars or Muscle Ups
10 Strict Handstand Push-Ups or L-Seated Dumbbell Presses
15 Kettlebell Swings
20 Alternating Pistols or Cossack Squats

OR

Partner Version

Against a 30-minute running clock...

1000 Meter Row or 800 Meter Run (Run Together)
immediately followed by as many round and reps as possible of...

Alternate Rounds of:

3 Strict Pull-Ups, Chest to Bars or Muscle Ups
6 Strict Handstand Push-Ups or L-Seated Dumbbell Presses
9 Kettlebell Swings
12 Alternating Pistols or Cossack Squats

A.
Every 2:30, for 20 minutes (8 sets):
Back Squat
Set 1 - 5 reps @ 70%
Set 2 - 3 reps @ 75%
Set 3 - 2 reps @ 85%
Sets 4-6 - 2 reps @ 90%
Sets 7-8 - 10 reps @ 70%

B.
Against a 90-second running clock...
8 Burpee Box Jump-Overs (24"/20")
Max Reps of Double Kettlebell Front Squats (24/16 kg KBs)

Rest 90 seconds, and repeat for a total of five (5) sets.

Every 4 minutes, for 32 minutes (8 sets) for max load:
400 Meter Run
12 Toes to Bar
3 Snatches

Athletes may only take 3 attempts at the snatches per set, but may adjust the loads as they see fit throughout the workout. Please note total load successfully lifted, as well as number of attempts made - e.g., 4730 lbs; 22/24. Athletes may use as much time as they would like to accomplish the work in each period, but must complete all three elements in order for the round score to count.

B.

2 Sets

Minute 1- 30 Second Side Plank

Minute 2- 30 Second Hollow Hold

Minute 3- 30 Second Side Plank

A.

3 Sets Not for Time

Barbell or DB Bent Over Row 6-8 Reps

Rest 90-120 Seconds

Barbell Hip Thrust 6-8 Reps

Rest 90-120 Seconds

DB Floor Press 8-10 Reps

Rest 90-120 Seconds

B.

For Time

2000/1600M Row

or

1 Mile Run

A.
Every 2 minutes, for 14 minutes (7 sets) of:
Strict Press
Set 1 - 5 reps @ 65-75%
Set 2 - 4 reps @ 70-80%
Set 3 - 3 reps @ 75-85%
Set 4 - 2 reps @ 78-88%
Set 5 - 1 rep @ 82-92%
Sets 6-7 - 10 reps @ 65-75%

B.
Complete as many rounds and reps as possible in 15 minutes of:
40 Double-Unders
20 Dumbbell Push Presses (50/35 lbs)
10 Alternating Dumbbell Overhead Reverse Lunges (50/35 lbs)