For Time:

• 50 Deadlifts
• 40 Hang Power Cleans
• 30 Push Press
• 20 Front Squats
• 10 Squat Cleans

Barbell: #135 / #95
Time Cap: 20 Minutes.

Note: Focus on good form throughout the workout to prevent injury.

For Time:

• 15 Peg Board Ascents
• 50 Double-unders
• 12 Peg Board Ascents
• 50 Double-unders
• 9 Peg Board Ascents
• 50 Double-unders

Time Cap: 20 Minutes

Note: Make sure to practice proper technique and safety measures when using the peg board. Scale the number of ascents if needed.

For Time:

• 50 Slam Ball Over-the-Shoulder
• 800 Meter Run
• 40 Slam Ball Thrusters
• 800 Meter Run
• 30 Slam Ball Burpees
• 800 Meter Run

Slam Ball Weight: 30/20 lbs
Time Cap: 20 Minutes.

Instructions: Make sure to maintain good form throughout the slam ball movements to prevent injury. Pace yourself on the runs to keep a steady pace throughout the workout.

For Time:

• 50 Bench Press
• 40 Toes-to-Bar
• 30 Box Jumps
• 20 Dumbbell Snatches
• 10 Handstand Push-ups

Equipment:
- Bench
- Dumbbells
- Box

Time Cap: 20 Minutes.

Note: Choose weights and modifications that allow you to maintain proper form throughout the workout.

For Time:

• 10 Box Jumps
• 20 Deadlifts
• 10 Box Jumps
• 15 Shoulder to Overhead
• 10 Box Jumps
• 10 Front Squats

Barbell: #155 / #105
Box Height: 24"/20"
Time Cap: 12 Minutes.

Note: Focus on maintaining good form and technique during the strength portion of the workout. Scale weight and box height as needed to ensure proper movement patterns.

For Time:

• 50 Calorie SkiErg
• 40 Wall Balls
• 30 Deadlifts
• 20 Burpees Over Bar
• 10 Power Snatches

Barbell: #135 / #95
Time Cap: 12 Minutes.

Instructions: This workout is all about pacing yourself on the SkiErg to conserve energy for the other movements. Push hard on the ski, then steady through the wall balls and deadlifts. Finish strong with the burpees and power snatches. Adjust the weight on the barbell as needed to maintain good form throughout the workout.

For Time:

• 50 Wall Balls
• 30 Toes-to-Bar
• 40 Wall Balls
• 20 Toes-to-Bar
• 30 Wall Balls
• 10 Toes-to-Bar

Wall Ball Weight: 20/14 lbs
Time Cap: 12 Minutes

Complete all wall balls before moving on to toes-to-bar. Scale toes-to-bar to knees-to-elbow or hanging knee raises as needed.

For Time:

• 50/40 Calorie Assault Bike
• 800 Meter Run
• 40/30 Calorie Assault Bike
• 600 Meter Run
• 30/20 Calorie Assault Bike
• 400 Meter Run

Assault Bike: Adjust calories as needed
Time Cap: 20 Minutes.

For Time:

• 50 Band Pull-Aparts
• 40 Band Rows
• 30 Band Push-ups
• 20 Band Bicep Curls
• 10 Band Tricep Extensions

Resistance Band: Choose a resistance that challenges you but allows for proper form.
Time Cap: 10 Minutes.

Instructions: Perform each movement with control and focus on engaging the muscles. Rest as needed between sets to maintain proper form.

For Time:

• 30 GHD Sit-ups
• 800 Meter Run
• 20 GHD Hip Extensions
• 800 Meter Run
• 10 GHD Raises
• 800 Meter Run

Equipment: GHD Machine
Time Cap: 20 Minutes.

For Time:

• 400m Run
• 50 Dumbbell Thrusters
• 800m Run
• 40 Dumbbell Snatches
• 1200m Run
• 30 Dumbbell Box Step-Ups

Dumbbell Weight: 50/35 lbs
Time Cap: 20 Minutes

Note: Make sure to choose a challenging weight for the dumbbell that allows you to maintain good form throughout the workout.

For Time:

• 50 Calorie SkiErg
• 400 Meter Run
• 40 Calorie SkiErg
• 400 Meter Run
• 30 Calorie SkiErg
• 400 Meter Run
• 20 Calorie SkiErg
• 400 Meter Run
• 10 Calorie SkiErg

Time Cap: 20 Minutes.

Note: Adjust SkiErg calories as needed based on skill level.

For Time:

• 50 Double Unders
• 40 Kettlebell Swings (24/16 kg)
• 30 Toes-to-Bar
• 20 Dumbbell Thrusters (50/35 lbs)
• 10 Rope Climbs

Equipment: Rope, Kettlebell, Dumbbells

Time Cap: 20 Minutes

Notes: Make sure to maintain a strong grip throughout the workout, especially during the rope climbs.

For Time:

• 50 Double Unders
• 25 Toes-to-Bar
• 40 Air Squats
• 20 Handstand Push-ups
• 30 Walking Lunges
• 15 Chest-to-Bar Pull-ups
• 20 Box Jumps
• 10 Rope Climbs

Equipment:
- Rope for Double Unders and Rope Climbs

Time Cap: 20 Minutes.

Instructions: Ensure proper technique on all gymnastics movements to avoid injury. Scale movements as needed to maintain intensity throughout the workout.

For Time:

• 50 Ring Muscle-ups
• 100 Calories on Stationary Bike
• 40 Handstand Push-ups
• 80 Calories on Stationary Bike
• 30 Toes-to-Bar
• 60 Calories on Stationary Bike

Time Cap: 20 Minutes

Note: Ensure proper form and technique on all gymnastics movements to prevent injury. Scale movements as needed.

For Time:

• 50 Wall Balls
• 30 Toes-to-Bar
• 40 Wall Balls
• 20 Toes-to-Bar
• 30 Wall Balls
• 10 Toes-to-Bar

Wall Ball Weight: 20/14 lbs
Time Cap: 12 Minutes

Notes: Be sure to maintain proper form on the toes-to-bar to avoid unnecessary strain on the shoulders and lower back.

For Time:

• 50 Slam Ball Over the Shoulder
• 40 Slam Ball Goblet Squats
• 30 Slam Ball Russian Twists
• 20 Slam Ball Burpees
• 10 Slam Ball Man Makers

Slam Ball Weight: 30/20 lbs
Time Cap: 12 Minutes.

Notes: Make sure to use proper form for each movement to maximize the strength-building benefits of this workout. Push yourself to go as heavy as possible with the Slam Ball while maintaining good technique.

For Time:

• 30 Calorie SkiErg
• 50 Box Jumps
• 20 Calorie SkiErg
• 40 Burpees
• 10 Calorie SkiErg
• 30 Wall Balls

Equipment:
- SkiErg
- Box
- Wall Ball

Time Cap: 12 Minutes.

For Time:

• 50 Double Unders
• 15 Power Snatches
• 50 Double Unders
• 12 Overhead Squats
• 50 Double Unders
• 9 Squat Snatches

Barbell: #135 / #95
Time Cap: 12 Minutes

Note: Scale the double unders to single unders if needed. Focus on efficient barbell cycling to maintain intensity.

For Time:

• 50 Slam Ball Over the Shoulder
• 40 Toes to Bar
• 30 Slam Ball Ground to Overhead
• 20 Handstand Push-ups
• 10 Slam Ball Burpees

Slam Ball Weight: 20/15 lbs
Time Cap: 12 Minutes.