Every 3 minutes, for 24 minutes (4 sets of each) for times:

Station 1 - 400 Meter Run + 10 Deadlifts (275/185 lbs)
Station 2 - 250/200 Row + 12 Dumbbell Box Step-Overs (50/35 lb DBs; 20" box)

A.
Every 2 minutes, for 10 minutes (5 sets):
Tempo Front Squat @ 32X1
*Set 1 – 3 reps
*Set 2 – 2 reps
*Set 3 – 2 reps
*Set 4 – 1 rep
*Set 5 – 1 rep

Followed by...

One set of:
1 Tempo Front Squat @ 32X1 + 2 Front Squat (no tempo) @ same weight as last set

B.
21-15-9:
Assault Bike
Back Squat (135/95 lbs)

A.
Every 90 seconds, for 3 minutes (2 sets):
Behind the Neck Press in Split x 5 reps

B.
Every 2 minutes, for 20 minutes (10 sets):
Split Jerk with a 2-second pause in dip & 2-second pause in Receiving x 2 reps

Build to today's heavy complex.

.
Against a 2-minute running clock
300/250 Meter Row
Max Reps of Dumbbell Push Press

Rest 2 minutes, and repeat for a total of three (3) sets. Note number of push presses per set, then sum them for your overall score.

Every 10 minutes, for 40 minutes (4 sets) for times of:
600/500 Meter Row
30 Front-Racked Kettlebell Squats (24/16 kg)
30 Single-Arm Kettlebell Push Presses (24/16 kg - one in front rack, the other pressing; 15 reps each arm)
30/20 Calories of Assault Bike

Please customize the reps/calories such that you have at least 2 minutes to recover between sets.

Every 2 minutes, for 6 minutes (3 sets):
Dumbbell Walking Lunge x 20 steps @ 10X0

Go heavy the final steps should not be performed without struggle.

B.

For time:
50/35 Calorie Assault Bike
50 Box Jumps (24"/20" - step down)
50 Goblet Squats (24/16 kg)
50 Box Step-Overs with Kettlebell (24/16 kg)
50/35 Calorie Assault Bike

"Monster Mash-Up"
Every 12 minutes, for 36 minutes (3 sets) for times:
400 Meter Run
20 Deadlifts (185/125 lbs)
15 Burpee Box Jump-Overs (24"/20")
10 Toes to Bar
5 Wall Walks
400 Meter Run

Athletes should have at least 2 minutes to rest between sets. Please customize the distances or reps to ensure you maintain the proper stimulus.

Every minute, on the minute, for 4 minutes:
Clean x 3 reps @ 50-65% of 1-RM

Rest until the clock reaches 6 minutes, and then perform...

Every 90 seconds, for 6 minutes (4 sets) of:
Clean x 2 reps @ 70-85% of 1-RM

Rest until the clock reaches 12 minutes, and then perform...

Every 2 minutes, for 10 minutes (5 sets) of:
Clean x 1 rep @ 85+%

B.

For time:
10 Ring Muscle-Ups
20 Power Cleans (155/105 lbs)
40/30 Calories of Assault Bike

Every 90 seconds, for 12 minutes (8 sets):
Bench Press x 3 reps @ 21X1

Use approximately 75% of your 1-RM, and focus on the speed of the concentric motion - from your chest to full lockout. You want to make that phase as quick and explosive as possible.

B.

Five rounds for time of:
30 Double-Unders
10 Dumbbell Push Presses (50/35 lbs)
10 Chest-to-Bar Pull-Ups

Three rounds for time:
500 Meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps (24"/20")

B.

Three sets of:
Posted Single-Leg Deadlifts x 8-10 reps each @ 3011
instagram.com/p/Bf_0fxSAVRz
Rest 60 seconds
Barbell Glute Bridges x 6-8 reps @ 20X1
youtu.be/G1GQaUyWNpA
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds

5 Rounds (30 Minutes)

Station 1- 15/12 Calorie Assault Bike

Station 2- 20 DB Snatches (50/35 lbs)

Station 3- 200 Meter Run

Station 4- 20 Wallballs (20/14 lbs)

Each station is 90 Seconds. If you finish the work at a particular station before 90 seconds, you rest until the 90 second mark and then you start the work at the next station.

For time:
50/40 Calories of Rowing on Concept 2
40 Deadlifts (225/155 lbs)
50/40 Calories of Rowing on Concept 2

B.

Three 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

Six sets of:
Unsupported Seated Strict Press x 2-3 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes

Build to today's 3-RM.

B.

Complete as many rounds and reps as possible in 12 minutes of:
4 Dumbbell Devil's Presses (50/35 lbs)
8 Chest-to-Bar Pull-Ups
12 Dumbbell Push Presses (50/35 lbs)

Every 2 minutes, for 40 minutes (5 sets) for max calories:
Station 1 - 90 seconds of Assault Bike (for calories)
Station 2 - 20 Front-Racked Kettlebell Walking Lunges (24/16 kg)
Station 3 - 90 seconds of Rowing (for calories)
Station 4 - 60 Double-Unders or 90 Single-Unders

Every 2 minutes, for 6 minutes (3 sets) of:
2 Clean Lift-Offs + Power Clean @ 60% of 1-RM Clean

Immediately followed by...

Every 2 minutes, for 12 minutes (6 sets) of:
Clean x 2 reps @ 75-85%

B.

Workout of the Month

6 Rounds 
6 Bar Facing Burpees
6 Ground to Overhead (135/95)
6 Bar Facing Burpees

Rest 1 Minute

Every minute, on the minute, for 20 minutes (4 sets):
Station 1 - Front-Foot Elevated Split Squat x 8 reps @ 3111 (Left)
youtu.be/x0cecqqZQLE
Station 2 - Front-Foot Elevated Split Squat x 8 reps @ 3111 (Right)
Station 3 - Strict Handstand Push-Ups x Max Reps in 30 seconds
Station 4 - Front-Leaning Rest on Rings x 40 seconds
Station 5 - Bent-Over Reverse Dumbbell Flyes x 10-12 reps @ 2011

B.

For time:
75 Wall Ball Shots (20/14 lbs)
50 Toes to Bar
50 Wall Ball Shots
25 Toes to Bar
25 Wall Ball Shots

Compare results to July 26, 2024.

In teams of two, alternate complete rounds and complete as many rounds as possible in 40 minutes of:
60-Foot Walking Lunges with Kettlebell Farmer's Carry (32/24 kg)
200 Meter Run
10 Strict Pull-Ups
60-Foot Walking Lunges with Kettlebell Farmer's Carry (32/24 kg)

Every 2 minutes, for 20 minutes (10 sets) of:
Hang Snatch + Snatch

Build over the course of the 10 sets to something heavy for today.

B.

For time:
1000 Meter Row
50 Thrusters (95/65 lbs)

This is a re-test of an Invictus benchmark workout that will test your ability to push the pace and hold on all the way through the finish line. Nothing complex, just a pure test of effort and pain tolerance. Enjoy!

Against a 4-minute running clock...
400 Meter Run
5 Power Cleans (135/95 lbs)
10 Toes to Bar
Max Calories of Assault Bike

Rest 2 minutes, and repeat for a total six (6) sets for max calories.

Three sets of:
Front-Racked Alternating Reverse Lunges x 16 reps @ 30X1
(make sure your patella hovers just above the ground without making contact - goal is that the hairs on your knee touch without hard impact)
Rest 15 seconds
Horse Stance Hold x 60-75 seconds
youtu.be/-3mXTEVBMDY
Rest 15 seconds
Pronated-Grip Strict Pull-Ups x Max Reps in 60 seconds
Rest 60-90 seconds

B.

Five rounds for time of:
40 Double-Unders
20 Wall Ball Shots (20/14 lbs)
10 Chest-to-Bar Pull-Ups

Every 3 minutes, for 15 minutes (5 sets):
Strict Overhead Press x 8 reps

For sets 1-4, try to establish your 8-RM (if you did this last week, you should have a good sense of where you should be). For set 5, decrease the load by 15% or so and get as many reps as possible.

B.

Strict “JT”

Complete rounds of 21, 15 and 9 reps for time of:
Strict Handstand Push-Ups
Strict Ring Dips
Strict Push-Ups