"The Running Dead"
For time:
1600 Meter Run
50 Deadlifts (225/155 lbs)
50/35 Calories of Assault Bike
50 Dumbbell Box Step-Overs (55/35 lb DBs)
1600 Meter Run

TC- 30 Minutes

Compare results to July 5, 2024.

Please note that this is a tester workout for our aspiring competitive athletes. If you are uncomfortable with any of these movements or loads, please substitute or replace them. For example, if you are uncomfortable with a barbell deadlift, consider a Double Kettlebell Sumo Deadlift, or 100 Russian Kettlebell Swings.

Front Squat

Every 3 Minutes for 4 sets

4 sets x 5 Reps @ 70-80%

B.

14 Minute AMRAP

2000/1600 Meter Row

40 Burpees Over the Rower

*Partition as you Like

With Remaining Time

Max Ground to Overhead

Every 2 minutes, for 16 minutes (8 sets) of:
Hang Clean + Clean + Front Squat + Jerk

The goal for this session is to build consistency solid mechanics. Do not increase load at the expense of optimal mechanics, but build as technique tolerates.

B.

Complete as many rounds and reps as possible in 12 minutes of:

30 Double-Unders
3 Wall Climbs
60-Foot Walking Lunges with Farmer's Carry (50/35 lbs - 30' down and back)

A.
Three sets of:
1-1-2 Dumbbell Bench Press x 8-10 reps
youtube.com/watch?v=Tb_NZDKGkvI
immediately followed by...
Banded Overhead Triceps Extension x 30 reps
Rest 60-90 seconds
DB Row x 6 reps each arm @ 21X0
Rest 60-90 seconds

B.

Complete as many rounds and reps as possible in 15 minutes of:
15 Push-Ups
15 Toes to Bar
15/10 Calories of Assault Bike

"The Veteran"
Eleven rounds for time of:
400 Meter Run
11 Dumbbell Thrusters (50/35 lbs)
11 Burpees

If you're not prepared for the volume of this tribute workout, please consider performing the advanced, intermediate or beginner options so that you can still show your support for our veterans.

Advanced Version of "The Veteran"
Eight rounds for time of:
400 Meter Run
11 Dumbbell Thrusters (50/35 lbs)
11 Burpees

Intermediate Version of "The Veteran"
Complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run
11 Dumbbell Thrusters (50/35 lbs)
11 Burpees

Beginner Version of "The Veteran"
Complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run
11 Air Squats
11 Push-Ups

In Teams of 2

0:00-12:00

50/35 Calories of Assault Bike

In remaining time both partners work towards a max Snatch

Rest 12:00-14:00

14:00-26:00

50/35 Calorie Assault Bike

In remaining time both partners work towards a max Thruster

Rest 26:00-28:00

28:00-40:00

50/35 Calorie Bike

In remaining time both partners work towards a max Clean

Total Score is the combined weight of both partners across all 3 lifts.

"Winfield"
Every 8 minutes, for 32 minutes (4 sets) for times:
800 Meter Run
20 Pull-Ups
10 Power Cleans (175/125 lbs)

A.
Every 2 minutes, for 10 minutes (5 sets) of:
Strict Overhead Press x 4 reps

Build to today's 4-RM.

B.
Three rounds for time of:
30/20 Calories of Assault Bike
50 Double-Unders
20 Toes to Bar

Time Cap = 20 Minutes

Our goal stimulus is to make this a tough, steady push. Ideal times should be somewhere between 12 and 16 minutes. Please adjust the calories or repetitions as needed to maintain a pace that keeps your heart rate eleveated and your movement consistent for approximately that duration of time.

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)