20-Minute EMOM (5 rounds of 4-minute cycle): Minute 1: 10 Strict Pull-Ups Minute 2: 12 Toes-to-Bar Minute 3: 8 Rope Climb Leg Wraps (to standing, partial climb) Minute 4: 14 Hanging Knee Raises Rest is whatever remains in each minute after completing the reps. Round progression — increase reps each round: Round 1: as written above Round 2: +1 rep per movement Round 3: +2 reps per movement Round 4: +3 reps per movement Round 5: +4 reps per movement Final rep targets (Round 5): Minute 1: 14 Strict Pull-Ups Minute 2: 16 Toes-to-Bar Minute 3: 12 Rope Climb Leg Wraps Minute 4: 18 Hanging Knee Raises If you fail to complete reps within the minute, continue with the written rep count (do not increase) for remaining rounds.
RFT 60 reps Dumbbell power snatches (each side) 50 reps Up-down planks 40 reps Broad jumps 30 reps Dumbbell split jerks 25 reps Single-arm overhead squats (each side) 70 reps Lunges (each side) 1.2 km Run 90 reps Knees to elbow 60 reps V-ups
Tabata 8 rounds of: 20 seconds Burpees 10 seconds Rest
AMRAP As many rounds as possible in 16 mins of: 8 KB Push Jerks (L), 53/35 lbs 8 KB Push Jerks (R), 53/35 lbs 16 Goblet Squats, 53/35 lbs 3 Wall Walks
AMRAP 12: 9 Hang Power Cleans (115/85)(95/65)(75/55) 6 Thrusters (115/85)(95/65)(75/55) 30 Double Unders
8 ROUNDS: 25 Second CAP: 2x Shuttle Sprints (40ft) MAX CALORIES: Sled Push REST 105 Seconds
5 Rounds for time: Round 1: 40 calories Echo Bike Round 2: 35 calories Echo Bike Round 3: 30 calories Echo Bike Round 4: 25 calories Echo Bike Round 5: 20 calories Echo Bike Rest 2:00 between each round. After all 5 rounds, immediately into: AMRAP 6: - 10 calories Echo Bike - 10 calories Echo Bike (sprint effort) (Each 'round' of the AMRAP = 20 calories total, alternating between steady and sprint pace) Total work time target: 21-28 minutes including rest intervals.
5 Rounds for Time: Ski Erg 500m Rest 90 seconds Immediately into: 3 Rounds for Time: Ski Erg 1,000m Rest 2 minutes between efforts Finisher: Ski Erg 2,000m for time Total ski volume: ~9,500m Time cap: 30 minutes
