Teams of 3

“Carry Your Weight”

Teams of 3 — 30-Minute AMRAP

Athlete A

200m run

Athlete B

Farmer Carry

Athlete C

Completes rounds of:

• 10 wall balls
• 8 box step-overs
• 6 burpees

Rotation

The runner controls the clock.

When Athlete A returns:

A → Farmer Carry
B → Wall Ball Station
C → Run

Continue rotating for 30 minutes.

Score

Total rounds + reps completed at the wall-ball station.

Farmer Carry Logistics

If space is tight, instead perform:

• Heavy DB farmer hold

If space allows:

• 50–100 ft shuttle carries

Teams of 3

“Carry Your Weight”

Teams of 3 — 30-Minute AMRAP

Athlete A

200m run

Athlete B

Farmer Carry

Athlete C

Completes rounds of:

• 10 wall balls
• 8 box step-overs
• 6 burpees

Rotation

The runner controls the clock.

When Athlete A returns:

A → Farmer Carry
B → Wall Ball Station
C → Run

Continue rotating for 30 minutes.

Score

Total rounds + reps completed at the wall-ball station.

Farmer Carry Logistics

If space is tight, instead perform:

• Heavy DB farmer hold

If space allows:

• 50–100 ft shuttle carries

Teams of 3

“Carry Your Weight”

Teams of 3 — 30-Minute AMRAP

Athlete A

200m run

Athlete B

Farmer Carry

Athlete C

Completes rounds of:

• 10 wall balls
• 8 box step-overs
• 6 burpees

Rotation

The runner controls the clock.

When Athlete A returns:

A → Farmer Carry
B → Wall Ball Station
C → Run

Continue rotating for 30 minutes.

Score

Total rounds + reps completed at the wall-ball station.

Farmer Carry Logistics

If space is tight, instead perform:

• Heavy DB farmer hold

If space allows:

• 50–100 ft shuttle carries

Strength

Bench Press
5 × 5 @ RPE 8

Between sets:

10–12 DB or ring rows

WOD — “Friday Five”

5 Rounds for Time

• 10 DB hang clean & jerks
• 10 pull-ups
• 10 burpees

Time Cap: 15 minutes

Goal

This should be quick.

Athletes should choose a DB that allows the 10 clean & jerks to be completed unbroken each round—

Strength

Bench Press
5 × 5 @ RPE 8

Between sets:

10–12 DB or ring rows

WOD — “Friday Five”

5 Rounds for Time

• 10 DB hang clean & jerks
• 10 pull-ups
• 10 burpees

Time Cap: 15 minutes

Goal

This should be quick.

Athletes should choose a DB that allows the 10 clean & jerks to be completed unbroken each round—

Strength

Bench Press
5 × 5 @ RPE 8

Between sets:

10–12 DB or ring rows

WOD — “Friday Five”

5 Rounds for Time

• 10 DB hang clean & jerks
• 10 pull-ups
• 10 burpees

Time Cap: 15 minutes

Goal

This should be quick.

Athletes should choose a DB that allows the 10 clean & jerks to be completed unbroken each round—

Part 1 — Skill Stations

15 Minutes — 5 minutes each

Station 1: Double Unders

• Singles → penguin taps → DU practice

Station 2: Handstands

• Box pike hold → wall hold → shoulder taps → HSW

Station 3: Pulling

• Ring rows → strict pull-ups → chest-to-bar technique

No fatigue chasing. Practice.

Part 2 — “Cruise Control”

Every 4:00 × 5

• 1:30 easy/moderate cardio
• 10 light goblet squats
• 10 push-ups
• 10 sit-ups
• Rest remainder

Cardio can be:

• Bike
• Row
• Ski
• Run

Athletes rotate machines each round if necessary.

Target: RPE 5–6.

The challenge is to keep our competitive athletes from making this harder than it is supposed to be. 

Part 1 — Skill Stations

15 Minutes — 5 minutes each

Station 1: Double Unders

• Singles → penguin taps → DU practice

Station 2: Handstands

• Box pike hold → wall hold → shoulder taps → HSW

Station 3: Pulling

• Ring rows → strict pull-ups → chest-to-bar technique

No fatigue chasing. Practice.

Part 2 — “Cruise Control”

Every 4:00 × 5

• 1:30 easy/moderate cardio
• 10 light goblet squats
• 10 push-ups
• 10 sit-ups
• Rest remainder

Cardio can be:

• Bike
• Row
• Ski
• Run

Athletes rotate machines each round if necessary.

Target: RPE 5–6.

The challenge is to keep our competitive athletes from making this harder than it is supposed to be. 

Part 1 — Skill Stations

15 Minutes — 5 minutes each

Station 1: Double Unders

• Singles → penguin taps → DU practice

Station 2: Handstands

• Box pike hold → wall hold → shoulder taps → HSW

Station 3: Pulling

• Ring rows → strict pull-ups → chest-to-bar technique

No fatigue chasing. Practice.

Part 2 — “Cruise Control”

Every 4:00 × 5

• 1:30 easy/moderate cardio
• 10 light goblet squats
• 10 push-ups
• 10 sit-ups
• Rest remainder

Cardio can be:

• Bike
• Row
• Ski
• Run

Athletes rotate machines each round if necessary.

Target: RPE 5–6.

The challenge is to keep our competitive athletes from making this harder than it is supposed to be. 

Strength

DB Bulgarian Split Squat

4 × 8/leg

Heavy but controlled.

Superset:

Single-Arm DB Strict Press
4 × 8/arm

Then:

3 Rounds

• :40 farmer carry
• :30 hollow hold

WOD — “Up & Over”

For Time — 5 Rounds

• 10 alternating DB snatches
• 12 box step-overs
• 10 toes-to-bar
• 30 double unders

Time Cap: 17 minutes

Scale TTB → hanging knee raises → AbMat sit-ups.

Strength

DB Bulgarian Split Squat

4 × 8/leg

Heavy but controlled.

Superset:

Single-Arm DB Strict Press
4 × 8/arm

Then:

3 Rounds

• :40 farmer carry
• :30 hollow hold

WOD — “Up & Over”

For Time — 5 Rounds

• 10 alternating DB snatches
• 12 box step-overs
• 10 toes-to-bar
• 30 double unders

Time Cap: 17 minutes

Scale TTB → hanging knee raises → AbMat sit-ups.

Strength

DB Bulgarian Split Squat

4 × 8/leg

Heavy but controlled.

Superset:

Single-Arm DB Strict Press
4 × 8/arm

Then:

3 Rounds

• :40 farmer carry
• :30 hollow hold

WOD — “Up & Over”

For Time — 5 Rounds

• 10 alternating DB snatches
• 12 box step-overs
• 10 toes-to-bar
• 30 double unders

Time Cap: 17 minutes

Scale TTB → hanging knee raises → AbMat sit-ups.

“Tag Team”

Partners — 6 Rounds Each

Partner A:

• 10/8 cal bike OR 150m row
• 10 alternating DB front-rack lunges
• 8 DB push press
• 6 burpees

TAG!

Partner B completes the same round.

Continue alternating until both athletes complete 6 rounds.

DB: 50/35

Time Cap: 28 minutes

Intent: Individual rounds should be fast. The resting partner gets enough recovery to attack when tagged.

“Tag Team”

Partners — 6 Rounds Each

Partner A:

• 10/8 cal bike OR 150m row
• 10 alternating DB front-rack lunges
• 8 DB push press
• 6 burpees

TAG!

Partner B completes the same round.

Continue alternating until both athletes complete 6 rounds.

DB: 50/35

Time Cap: 28 minutes

Intent: Individual rounds should be fast. The resting partner gets enough recovery to attack when tagged.

“Tag Team”

Partners — 6 Rounds Each

Partner A:

• 10/8 cal bike OR 150m row
• 10 alternating DB front-rack lunges
• 8 DB push press
• 6 burpees

TAG!

Partner B completes the same round.

Continue alternating until both athletes complete 6 rounds.

DB: 50/35

Time Cap: 28 minutes

Intent: Individual rounds should be fast. The resting partner gets enough recovery to attack when tagged.

Strength — Deadlift

5 × 3 @ RPE 8–8.5

Rest 2:00–2:30.

WOD — “Rear View”

12-Minute AMRAP

• 12 KB swings
• 10 box jump overs
• 8 hand-release push-ups
• 100m run

Intent: Fast but sustainable. Aim for rounds lasting around 2 minutes.

Strength — Deadlift

5 × 3 @ RPE 8–8.5

Rest 2:00–2:30.

WOD — “Rear View”

12-Minute AMRAP

• 12 KB swings
• 10 box jump overs
• 8 hand-release push-ups
• 100m run

Intent: Fast but sustainable. Aim for rounds lasting around 2 minutes.

Strength — Deadlift

5 × 3 @ RPE 8–8.5

Rest 2:00–2:30.

WOD — “Rear View”

12-Minute AMRAP

• 12 KB swings
• 10 box jump overs
• 8 hand-release push-ups
• 100m run

Intent: Fast but sustainable. Aim for rounds lasting around 2 minutes.