2026 ADAPTIVE
pair workouts
DEADWEIGHT
For Time: 40 Sandbag Over the Log
3-4-5 Working Intervals
Buy-in:
10 Bar Complexes*
20 Synchro Sandbag Squats (150/100)
Into Accumulating
Sandbag Over the Log (alternating reps)
(1:00 rest between intervals)
Bar Complex = *4 Toes To Bar + 2 Bar Muscle Ups
(Male 150# / Female 100#)
-
For Time: 40 Sandbag Over the Log
3-4-5 Working Intervals
Buy-in:
10 Bar Complexes*
20 Synchro Sandbag Squats (150/100)
Into Accumulating
Sandbag Over the Log (alternating reps)
(1:00 rest between intervals)
Bar Complex = *4 Toes To Bar + 2 Bar Muscle Ups
(Male 150# / Female 100#) -
For Time: 40 Sandbag Over the Log
3-4-5 Working Intervals
Buy-in:
6 Bar Complexes
20 Sandbag Squats -shoulder
Into Accumulating
40 Sandbag Loads over the log
*3 Toes To Bar + 1 Bar Muscle Up
ABLE: Sandbag @100/70 (3 TTB + 1 BMU)
ADAPT: Sandbag @100/70 (3 TTB + 1 BMU) -
For Time: 40 Sandbag Over the Log
3-4-5 Working Intervals
Buy-in:
6 Bar Complexes
20 Sandbag Squats -shoulder
Into Accumulating
40 Sandbag Loads over the log
*3 Toes To Bar + 1 Bar Muscle Up
ABLE: Sandbag @100/70 (3 TTB + 1 BMU)
ADAPT: Sandbag @100/70 (3 TTB + 1 BMU) squats to a 20" box (optional) -
For Time: 40 Sandbag Over the Log
3-4-5 Working Intervals
Buy-in:
6 Bar Complexes
20 Sandbag Squats -shoulder
Into Accumulating
40 Sandbag Loads over the log
*3 Toes To Bar + 1 Bar Muscle Up
ABLE: Sandbag @100/70 (3 TTB + 1 BMU)
ADAPT: Sandbag @100/70 (3 TTB + 1 BMU) squats to a 20" box (optional) -
For Time: 40 Sandbag Over the Log
3-4-5 Working Intervals
Buy-in:
6 Bar Complexes
20 Sandbag Squats -shoulder
Into Accumulating
40 Sandbag Loads over the log
*3 Toes To Bar + 1 Bar Muscle Up
ABLE: Sandbag @100/70 (3 TTB + 1 BMU)
ADAPT: Sandbag @70/50 (3 TTB + 1 BMU) squats to a 20" box (optional) -
For Time: 40 Sandbag Over the Log
3-4-5 Working Intervals
Buy-in:
6 Bar Complexes
20 Sandbag Squats -shoulder
Into Accumulating
40 Sandbag Loads over the log
*3 Toes To Bar + 1 Bar Muscle Up / Pull Up
ABLE: Sandbag @100/70 (3 TTB + 1 BMU)
ADAPT: Sandbag @SB50/WB30 (3 TTB + 1 PULL UP) -
For Time: 40 Sandbag Over the Log
3-4-5 Working Intervals
Buy-in:
8 Bar Complexes
20 Sandbag Squats -shoulder
Into Accumulating
40 Sandbag Loads over the log
*3 Toes To Bar + 1 Bar Muscle Up
ABLE: Sandbag @100/70 (3 TTB + 1 BMU)
ADAPT: Sandbag @70/50 (3 TTB + 1 BMU) -
For Time: 40 Sandbag Over the Log
3-4-5 Working Intervals
Buy-in:
6 Bar Complexes
20 Sandbag Squats -shoulder
Into Accumulating
40 Sandbag Loads over the log
*3 Toes To Bar + 1 Bar Muscle Up
ABLE: Sandbag @100/70 (3 TTB + 1 BMU)
ADAPT: Sandbag @70/50 (3 TTB + 1 BMU) -
For Time: 40 Sandbag Over the Log
3-4-5 Working Intervals
Buy-in:
6 Bar Complexes
20 Sandbag Squats -shoulder
Into Accumulating
40 Sandbag Loads over the log
*3 Toes To Bar + 1 Bar Muscle Ups / C2B
ABLE: Sandbag @100/70 (3 TTB + 1 BMU)
ADAPT: Sandbag @70/50 (3 TTB + 1 C2B) squats to a 20" box (optional) -
For Time: 40 Sandbag Over the Log
3-4-5 Working Intervals
Buy-in:
6 Bar Complexes
20 Sandbag Squats -shoulder
Into Accumulating
40 Sandbag Loads over the log
*3 Toes To Bar/ Knee Raises + 1 Bar Muscle Ups / Pull Up
ABLE: Sandbag @100/70 (3 TTB + 1 BMU)
ADAPT: Sandbag @WB30/WB20 (3 Knee Raises + 1 Pull Up) squats to a 20" box (optional) -
For Time: 40 Sandbag Over the Log
3-4-5 Working Intervals
Buy-in:
6 Bar Complexes
20 Sandbag Squats -shoulder
Into Accumulating
40 Sandbag Loads over the log
*3 Toes To Bar + 1 Bar Muscle Ups / C2B
ABLE: Sandbag @100/70 (3 TTB + 1 BMU)
ADAPT: Sandbag @SB50/WB30 (2 TTB + 1 C2B) -
For Time: 40 Sandbag Over the Log
3-4-5 Working Intervals
Buy-in:
6 Bar Complexes
20 Sandbag Squats -shoulder
Into Accumulating
40 Sandbag Loads over the log
*3 Toes To Bar + 1 Bar Muscle Ups / C2B
ABLE: Sandbag @100/75 (3 TTB + 1 BMU)
ADAPT: Sandbag @SB50/WB30 (3 TTB + 1 C2B) -
For Time: 40 Sandbag Over the Log
3-4-5 Working Intervals
Buy-in:
6 Bar Complexes
20 Sandbag Squats -shoulder
Into Accumulating
40 Sandbag Loads over the log
*3 Toes To Bar + 1 Bar Muscle Up
ABLE: Sandbag @100/70 (3 TTB + 1 BMU)
ADAPT: Sandbag @70/50 (3 TTB + 1 BMU) -
For Time: 40 Sandbag Over the Log
3-4-5 Working Intervals
Buy-in:
6 Bar Complexes
20 Sandbag Squats -shoulder
Into Accumulating
40 Sandbag Loads over the log
*3 Toes To Bar + 1 Bar Muscle Ups / C2B
ABLE: Sandbag @100/70 (3 TTB + 1 BMU)
ADAPT: Sandbag @SB50/WB30 (3 TTB + 1 C2B) -
For Time: 40 Sandbag Over the Log
3-4-5 Working Intervals
Buy-in:
6 Bar Complexes
20 Sandbag Squats / SB Cleans-shoulder
Into Accumulating
40 Sandbag Loads over the log /SB to box
*3 Toes To Bar + 1 Bar Muscle Ups / RMU
ABLE: Sandbag @100/70 (3 TTB + 1 BMU)
ADAPT: Sandbag @SB50/WB30 (3 Chest 2 rings + 1 RMU) -
For Time: 40 Sandbag Over the Log
3-4-5 Working Intervals
Buy-in:
6 Bar Complexes
20 Sandbag Squats / SB Cleans-shoulder
Into Accumulating
40 Sandbag Loads over the log /SB to box
*3 Toes To Bar + 1 Bar Muscle Ups / RMU
ABLE: Sandbag @100/70 (3 TTB + 1 BMU)
ADAPT: Sandbag/Wallball @SB50/WB30 (3 Chest 2 rings + 1 RMU) -
For Time: 40 Sandbag Over the Log
3-4-5 Working Intervals
Buy-in:
6 Bar Complexes
20 Sandbag Squats / SB Cleans-shoulder
Into Accumulating
40 Sandbag Loads over the log /WB to box
*3 Toes To Bar + 1 Bar Muscle Ups / RMU
ABLE: Sandbag @100/70 (3 TTB + 1 BMU)
ADAPT: Wallball to box @30/20 (2 Chins 2 rings + 1 Chest 2 ring)
echo on randy
For Time:
(YGIG, alternating full rounds)
12/9 Cal Echo Bike
21-18-15-12-9
Snatches (75/55)
-
For Time:
(YGIG, alternating full rounds)
12/9 Cal Echo Bike
21-18-15-12-9
Snatches (75/55) -
For Time
(YGIG, alternating full rounds)
12/9 Cal Echo Bike
21-18-15-12-9 Snatches (75/55) -
For Time
(YGIG, alternating full rounds)
12/9 Cal Echo Bike
21-18-15-12-9 Snatches (75/55) -
For Time
(YGIG, alternating full rounds)
12/9 Cal Echo Bike
21-18-15-12-9 Snatches
BB: Able (75/55) | Adative (70/50) -
For Time
(YGIG, alternating full rounds)
Cal Echo Bike
21-18-15-12-9 Snatches
CALORIES: Able (12/9) | Adaptive (10/7)
BB: Able (75/55) | Adaptive (65/45) -
For Time
(YGIG, alternating full rounds)
Cal Echo Bike
21-18-15-12-9 Snatches / Alt DB Snatch
CALORIES: Able (12/9) | Adaptive (10/7)
SNATCHES: Able (BB @ 75/55) | Adaptive (DB @ 50/35) -
For Time
(YGIG, alternating full rounds)
Cal Echo Bike
21-18-15-12-9 Snatches
CALORIES: Able (12/9) | Adaptive (11/8)
BB: Able (75/55) | Adaptive (65/45) -
For Time
(YGIG, alternating full rounds)
Cal Echo Bike
21-18-15-12-9 Snatches
CALORIES: Able (12/9) | Adaptive (11/8)
BB: Able (75/55) | Adaptive (65/45) -
For Time
(YGIG, alternating full rounds)
Cal Echo Bike
21-18-15-12-9 Snatches
CALORIES: Able (12/9) | Adaptive (10/7)
BB: Able (75/55) | Adaptive (55/40) -
For Time
(YGIG, alternating full rounds)
Cal Echo Bike
21-18-15-12-9 Snatch | Hang Snatch
CALORIES: Able (12/9) | Adaptive (8/5)
BB: Able (75/55) | Adaptive (45/35) -
For Time
(YGIG, alternating full rounds)
Cal Echo Bike
21-18-15-12-9 Snatch | Hang Snatch
CALORIES: Able (12/9) | Adaptive (8/5)
BB: Able (75/55) | Adaptive (45/35) -
For Time
(YGIG, alternating full rounds)
Cal Echo Bike
21-18-15-12-9 Snatch | Hang Snatch
CALORIES: Able (12/9) | Adaptive (8/5)
BB: Able (75/55) | Adaptive (55/45) -
For Time
(YGIG, alternating full rounds)
12/9 Cal Echo Bike
21-18-15-12-9 Snatches (75/55) -
For Time
(YGIG, alternating full rounds)
Cal Echo Bike
21-18-15-12-9 Snatch
CALORIES: Able (12/9) | Adaptive (8/5)
BB: Able (75/55) | Adaptive (55/45) -
For Time
(YGIG, alternating full rounds)
Cal Echo Bike
21-18-15-12-9 Snatch | Snatch (lap)
CALORIES: Able (12/9) | Adaptive (8/5)
BB: Able (75/55) | Adaptive (55/45) -
For Time
(YGIG, alternating full rounds)
Cal Echo Bike
21-18-15-12-9 Snatch | Snatch (lap) (50/40)
CALORIES: Able (12/9) | Adaptive (7/4)
BB: Able (75/55) | Adaptive (50/40) -
For Time
(YGIG, alternating full rounds)
Cal Echo Bike
21-18-15-12-9 Snatch | Snatch (lap)
CALORIES: Able (12/9) | Adaptive (6/4)
BB: Able (75/55) | Adaptive (45/35)
Two Rounds Too Many
For Time
6 Rope Climbs - split
30 Wall Balls - split
30’ Handstand Walk - alt every 15'
30 Cal Ski - split
Immediately Into
6 Rope Climbs
30 Wall Balls
30’ Handstand Walk
30 Cal Ski
30’ Handstand Walk - alt every 15'
Immediately Into
6 Rope Climbs
30 Wall Balls
30’ Handstand Walk
30 Cal Ski
30’ Handstand Walk
30 Box Jump Overs - waterfall
RC: 15'
WB: 20/14 to 10’/9'
Box: 24"
-
For Time
6 Rope Climbs - split
30 Wall Balls - split
30’ Handstand Walk - alt every 15'
30 Cal Ski - split
Immediately Into
6 Rope Climbs
30 Wall Balls
30’ Handstand Walk
30 Cal Ski
30’ Handstand Walk - alt every 15'
Immediately Into
6 Rope Climbs
30 Wall Balls
30’ Handstand Walk
30 Cal Ski
30’ Handstand Walk
30 Box Jump Overs - waterfall
RC: 15'
WB: 20/14 to 10’/9'
Box: 24" -
For Time
6 Rope Climbs - split
30 Wall Balls - split
30’ Handstand Walk - alt every 15'
14/10 Cal Ski - each
Immediately Into
6 Rope Climbs
30 Wall Balls
30’ Handstand Walk - alt every 15'
14/10 Cal Ski - each
30’ Handstand Walk - alt every 15'
Immediately Into
6 Rope Climbs-alt reps
30 Wall Balls
30’ Handstand Walk - alt every 15'
14/10 Cal Ski - each
30’ Handstand Walk - alt every 15'
30 Box Jump Overs - split
ABLE: WB: 20/14 to 10/9’ | Box: 24/20 | Rope: 12ft
ADAPT: WB: 20/14 to 10/9’ | Box: 24/20 | Rope: 12ft -
For Time
6 Rope Climbs - split
30 Wall Balls - split
30’ Handstand Walk - alt every 15'
14/10 Cal Ski - each
Immediately Into
6 Rope Climbs
30 Wall Balls
30’ Handstand Walk - alt every 15'
14/10 Cal Ski - each
30’ Handstand Walk - alt every 15'
Immediately Into
6 Rope Climbs
30 Wall Balls
30’ Handstand Walk - alt every 15'
14/10 Cal Ski - each
30’ Handstand Walk - alt every 15'
30 Box Jump Overs - split
ABLE: WB: 20/14 to 10/9’ | Box: 24/20 | Rope: 12ft
ADAPT: WB: 20/14 to 10/9’ | Box: 24/20 | Rope: 12ft -
For Time
6 Rope Climbs - split
30 Wall Balls - split
30’ Handstand Walk - alt every 15'
14/10 Cal Ski - each
Immediately Into
6 Rope Climbs
30 Wall Balls
30’ Handstand Walk - alt every 15'
14/10 Cal Ski - each
30’ Handstand Walk - alt every 15'
Immediately Into
6 Rope Climbs
30 Wall Balls
30’ Handstand Walk - alt every 15'
14/10 Cal Ski - each
30’ Handstand Walk - alt every 15'
30 Box Jump Overs - split
ABLE: WB: 20/14 to 10/9’ | Box: 24/20 | Rope: 12ft
ADAPT: WB: 20/14 to 10/9’ | Box: 24/20 | Rope: 12ft -
For Time
6 Rope Climbs - split
30 Wall Balls - split
30’ Handstand Walk - alt every 15'
14/10 Cal Ski - Able
12/9 Cal Ski - Adaptive
Immediately Into
6 Rope Climbs
30 Wall Balls
30’ Handstand Walk - alt every 15'
14/10 Cal Ski - Able
12/9 Cal Ski - Adaptive
30’ Handstand Walk - alt every 15'
Immediately Into
6 Rope Climbs
30 Wall Balls
30’ Handstand Walk - alt every 15'
14/10 Cal Ski - Able
12/9 Cal Ski - Adaptive
30’ Handstand Walk - alt every 15'
30 Box Jump Overs - split
ABLE: WB: 20/14 to 10/9’ | Box: 24/20 | Rope: 12ft
ADAPT: WB: 20/14 to 10/9’ | Box: 24/20 | Rope: 12ft -
For Time
6 Rope Climbs / Pull to stand - split
30 Wall Balls - split
30’ Handstand Walk / Bear Crawls - alt every 15'
14/10 Cal Ski - Able
10/7 Cal Ski - Adaptive
Immediately Into
6 Rope Climbs / Pull to stand
30 Wall Balls
30’ Handstand Walk / Bear Crawls
14/10 Cal Ski - Able
10/7 Cal Ski - Adaptive
30’ Handstand Walk / Bear Crawls - alt every 15'
Immediately Into
6 Rope Climbs / Pull to stand
30 Wall Balls
30’ Handstand Walk / Bear Crawls
14/10 Cal Ski - Able
10/7 Cal Ski - Adaptive
30’ Handstand Walk / Bear Crawls
30 Box Jump Overs - split
ABLE: WB: 20/14 to 10/9’ | Box: 24/20 | Rope: 12ft
ADAPT: WB: 14/10 to 10/9’ | Box: 24/20 -
For Time
6 Rope Climbs - split
30 Wall Balls - split
30’ Handstand Walk / Bear Crawls - alt every 15'
14/10 Cal Ski - Able
12/9 Cal Ski - Adaptive
Immediately Into
6 Rope Climbs
30 Wall Balls
30’ Handstand Walk / Bear Crawls
14/10 Cal Ski - Able
12/9 Cal Ski - Adaptive
30’ Handstand Walk / Bear Crawls - alt every 15'
Immediately Into
6 Rope Climbs
30 Wall Balls
30’ Handstand Walk / Bear Crawls
14/10 Cal Ski - Able
12/9 Cal Ski - Adaptive
30’ Handstand Walk / Bear Crawls
30 Box Jump Overs - split
ABLE: WB: 20/14 to 10/9’ | Box: 24/20 | Rope: 12ft
ADAPT: WB: 14/10 to 10/9’ | Box: 24/20 | Rope: 10ft -
For Time
6 Rope Climbs - split
30 Wall Balls - split
30’ Handstand Walk / Bear Crawls - alt every 15'
14/10 Cal Ski - each
Immediately Into
6 Rope Climbs
30 Wall Balls
30’ Handstand Walk / Bear Crawls - alt every 15'
14/10 Cal Ski - each
30’ Handstand Walk / Bear Crawls - alt every 15'
Immediately Into
6 Rope Climbs
30 Wall Balls
30’ Handstand Walk / Bear Crawls - alt every 15'
14/10 Cal Ski - each
30’ Handstand Walk / Bear Crawls - alt every 15'
30 Box Jump Overs
ABLE: WB: 20/14 to 10/9’ | Box: 24/20 | Rope: 12ft
ADAPT: WB: 20/14 to 10/9’ | Box: 24/20 | Rope: 12ft -
For Time
6 Rope Climbs - split
30 Wall Balls - split
30’ Handstand Walk / Bear Crawls - alt every 15'
14/10 Cal Ski - Able
12/9 Cal Ski - Adaptive
Immediately Into
6 Rope Climbs
30 Wall Balls
30’ Handstand Walk / Bear Crawls - alt every 15'
14/10 Cal Ski - Able
12/9 Cal Ski - Adaptive
30’ Handstand Walk / Bear Crawls - alt every 15'
Immediately Into
6 Rope Climbs
30 Wall Balls
30’ Handstand Walk / Bear Crawls - alt every 15'
14/10 Cal Ski - Able
12/9 Cal Ski - Adaptive
30’ Handstand Walk / Bear Crawls - alt every 15'
30 Box Jump Overs - split
ABLE: WB: 20/14 to 10/9’ | Box: 24/20 | Rope: 12ft
ADAPT: WB: 14/10 to 10/9’ | Box: 24/20 | Rope: 10ft -
For Time
6 Rope Climbs / Pull to Stands - split
30 Wall Balls - split
30’ Handstand Walk / Bear Crawls - alt every 15'
14/10 Cal Ski - Able
9/7 Cal Ski - Adaptive
Immediately Into
6 Rope Climbs / Pull to Stands
30 Wall Balls
30’ Handstand Walk / Bear Crawls - alt every 15'
14/10 Cal Ski - Able
9/7 Cal Ski - Adaptive
30’ Handstand Walk / Bear Crawls - alt every 15'
Immediately Into
6 Rope Climbs / Pull to Stands
30 Wall Balls
30’ Handstand Walk / Bear Crawls - alt every 15'
14/10 Cal Ski - Able
9/7 Cal Ski - Adaptive
30’ Handstand Walk / Bear Crawls - alt every 15'
30 Box Jump Overs - split
ABLE: WB: 20/14 to 10/9’ | Box: 24/20 | Rope: 12ft
ADAPT: WB: 14/10 to 10/9’ | Box: 20 -
For Time
6 Rope Climbs / Pull to Stands -split
30 Wall Balls - split
30’ Handstand Walk / Bear Crawls - alt every 15'
14/10 Cal Ski - Able
9/7 Cal Ski - Adaptive
Immediately Into
6 Rope Climbs / Pull to Stands
30 Wall Balls
30’ Handstand Walk / Bear Crawls
14/10 Cal Ski - Able
9/7 Cal Ski - Adaptive
30’ Handstand Walk / Bear Crawls - alt every 15'
Immediately Into
6 Rope Climbs / Pull to Stands
30 Wall Balls
30’ Handstand Walk / Bear Crawls
14/10 Cal Ski - Able
9/7 Cal Ski - Adaptive
30’ Handstand Walk / Bear Crawls
30 Box Jump Overs - split
ABLE: WB: 20/14 to 10/9’ | Box: 24/20 | Rope: 12ft
ADAPT: WB: 14/10 to 10/9’ | Box: 20 -
For Time
6 Rope Climbs / Pull to Stands - split
30 Wall Balls - split
30’ Handstand Walk / Bear Crawls - alt ever 15'
14/10 Cal Ski - Able
9/7 Cal Ski - Adaptive
Immediately Into
6 Rope Climbs / Pull to Stands
30 Wall Balls
30’ Handstand Walk / Bear Crawls
14/10 Cal Ski - Able
9/7 Cal Ski - Adaptive
30’ Handstand Walk / Bear Crawls - alt ever 15'
Immediately Into
6 Rope Climbs / Pull to Stands
30 Wall Balls
30’ Handstand Walk / Bear Crawls
14/10 Cal Ski - Able
9/7 Cal Ski - Adaptive
30’ Handstand Walk / Bear Crawls
30 Box Jump Overs - split
ABLE: WB: 20/14 to 10/9’ | Box: 24/20 | Rope: 12ft
ADAPT: WB: 14/10 to 10/9’ | Box: 20 -
For Time
6 Rope Climbs / Pull to Stands - split
30 Wall Balls / WB Thrusters - split
30’ Handstand Walk / Bear Crawl - alt every 15'
14/10 Cal Ski - each
Immediately Into
6 Rope Climbs / Pull to Stands
30 Wall Balls / WB Thrusters
30’ Handstand Walk / Bear Crawl - alt every 15'
14/10 Cal Ski - each
30’ Handstand Walk / Bear Crawl - alt every 15'
Immediately Into
6 Rope Climbs / Pull to Stands
30 Wall Balls / WB Thrusters
30’ Handstand Walk / Bear Crawl - alt every 15'
14/10 Cal Ski - each
30’ Handstand Walk / Bear Crawl - alt every 15'
30 Box Jump Overs - split
ABLE: WB: 20/14 to 10/9’ | Box: 24/20 | Rope: 12ft
ADAPT: WB: 20/14 to 10/9’ | Box: 24/20 | Rope: 10ft -
For Time
6 Rope Climbs / Pull to Stands - split
30 Wall balls - split
30’ Handstand Walk / Bear Crawls - alt every 15'
14/10 Cal Ski - Able
9/7 Cal Ski - Adaptive
Immediately Into
6 Rope Climbs / Pull to Stands
30 Wall balls
30’ Handstand Walk / Bear Crawls - alt every 15’
14/10 Cal Ski - Able
9/7 Cal Ski - Adaptive
30’ Handstand Walk / Bear Crawls - alt every 15'
Immediately Into
6 Rope Climbs / Pull to Stands
30 Wall balls
30’ Handstand Walk / Bear Crawls - alt every 15’
14/10 Cal Ski - Able
9/7 Cal Ski - Adaptive
30’ Handstand Walk / Bear Crawls - alt every 15’
30 Box Jump Overs - split
ABLE: WB: 20/14 to 10/9’ | Box: 24/20 | Rope: 12ft
ADAPT: WB: 20/14 to 7/6’ | Box: 20" | Rope: Pull to Stand -
For Time
4 Rope Climbs - split
30 Wall Balls - split
30' HSW / Wheely - alt every 15'
14/10 Cal Ski - Able
10/7 Cal Ski - Adaptive
Immediately Into
4 Rope Climbs
30 Wall Balls
30' HSW / Wheely - alt every 15'
14/10 Cal Ski - Able
10/7 Cal Ski - Adaptive
30' HSW / Wheely - alt every 15'
Immediately Into
4 Rope Climbs
30 Wall Balls
30' HSW / Wheely - alt every 15'
14/10 Cal Ski - Able
10/7 Cal Ski - Adaptive
30' HSW / Wheely - alt every 15'
30 Box Jump Over / U turns - split
ABLE: WB: 20/14 to 10/9ft | Box: 24/20 | Rope: 12ft
ADAPT: WB: 14/10 1to 8’/7ft | Box: 24/20" | Rope: 8/7ft -
For Time
4 Rope Climbs - split
30 Wall Balls - split
30' HSW / Wheely - alt every 15'
14/10 Cal Ski - Able
10/7 Cal Ski - Adaptive
Immediately Into
4 Rope Climbs - alternating reps
30 Wall Balls
30' HSW / Wheely - alt every 15'
14/10 Cal Ski - Able
10/7 Cal Ski - Adaptive
30' HSW / Wheely - alt every 15'
Immediately Into
4 Rope Climbs - alternating reps
30 Wall Balls
30' HSW / Wheely - alt every 15'
14/10 Cal Ski - Able
10/7 Cal Ski - Adaptive
30' HSW / Wheely - alt every 15'
30 Box Jump Over / U turns - split
ABLE: WB: 20/14 to 10/9ft | Box: 24/20 | Rope: 12ft
ADAPT: WB: 14/10 to 8’/7ft | Box: 24/20" | Rope: 8/7ft -
For Time
4 Rope Climbs/Rope Pulls - split
30 Wall Balls - split
30' HSW / Wheely - alt every 15'
14/10 Cal Ski - Able
8/6 Cal Ski - Adaptive
Immediately Into
4 Rope Climbs/Rope Pulls
30 Wall Balls
30' HSW / Wheely - alt every 15'
14/10 Cal Ski - Able
8/6 Cal Ski - Adaptive
30' HSW / Wheely - alt every 15'
Immediately Into
4 Rope Climbs/Rope Pulls
30 Wall Balls
30' HSW / Wheely - alt every 15'
14/10 Cal Ski - Able
8/6 Cal Ski - Adaptive
30' HSW / Wheely - alt every 15'
30 Box Jump Over / U turns - split
ABLE: WB: 20/14 to 10/9ft | Box: 24/20 | Rope: 12ft
ADAPT: WB: 14/10 to 8’/7ft | Box: 24/20" | Rop: 8/7ft
golden hour
4K BEACH RUN
-
4K BEACH RUN
-
For Time
Row 800m - each
21/18 Cal Bike - each
Row 600m -each
15/13 Cal Bike - each
Row 400m - each
9/7 Cal Bike - each
Row 200m - each -
For Time
Row 800m - each
21/18 Cal Bike - each
Row 600m -each
15/13 Cal Bike - each
Row 400m - each
9/7 Cal Bike - each
Row 200m - each -
For Time
Row 800m - each
21/18 Cal Bike - each
Row 600m -each
15/13 Cal Bike - each
Row 400m - each
9/7 Cal Bike - each
Row 200m - each -
For Time
Row 800m - each
21/18 Cal Bike - Able | 18/16 Cal Bike - Adaptive
Row 600m - each
15/13 Cal Bike - Able | 14/12 Cal Bike - Adaptive
Row 400m - each
9/7 Cal Bike - Able | 8/6 Cal Bike - Adaptive
Row 200m - each -
For Time
Row 800m - Able | Row 700m - Adaptive
21/18 Cal Bike - Able | 18/16 Cal Bike - Adaptive
Row 600m - Able | Row 500m - Adaptive
15/13 Cal Bike - Able | 14/12 Cal Bike - Adaptive
Row 400m - Able | Row 350m - Adaptive
9/7 Cal Bike - Able | 8/6 Cal Bike - Adaptive
Row 200m - Able | Row 200m - Adaptive -
For Time
Row 800m - each
21/18 Cal Bike - each
Row 600m -each
15/13 Cal Bike - each
Row 400m - each
9/7 Cal Bike - each
Row 200m - each -
For Time
Row 800m - Able | Row 700m - Adaptive
21/18 Cal Bike - Able | 18/16 Cal Bike - Adaptive
Row 600m - Able | Row 500m - Adaptive
15/13 Cal Bike - Able | 14/12 Cal Bike - Adaptive
Row 400m - Able | Row 350m - Adaptive
9/7 Cal Bike - Able | 8/6 Cal Bike - Adaptive
Row 200m - Able | Row 200m - Adaptive -
For Time
Row 800m - Able | Row 700m - Adaptive
21/18 Cal Bike - Able | 17/14 Cal Bike - Adaptive
Row 600m - Able | Row 500m - Adaptive
15/13 Cal Bike - Able | 12/9 Cal Bike - Adaptive
Row 400m - Able | Row 350m - Adaptive
9/7 Cal Bike - Able | 7/5 Cal Bike - Adaptive
Row 200m - Able | Row 200m - Adaptive -
For Time
Row 800m - Able | Row 600m - Adaptive
21/18 Cal Bike - Able | 15/13 Cal Bike - Adaptive
Row 600m - Able | Row 450m - Adaptive
15/13 Cal Bike - Able | 10/8 Cal Bike - Adaptive
Row 400m - Able | Row 300m - Adaptive
9/7 Cal Bike - Able | 8/6 Cal Bike - Adaptive
Row 200m - Able | Row 100m - Adaptive -
For Time
Row 800m - Able | Row 600m - Adaptive
21/18 Cal Bike - Able | 15/13 Cal Bike - Adaptive
Row 600m - Able | Row 450m - Adaptive
15/13 Cal Bike - Able | 10/8 Cal Bike - Adaptive
Row 400m - Able | Row 300m - Adaptive
9/7 Cal Bike - Able | 6/4 Cal Bike - Adaptive
Row 200m - Able | Row 100m - Adaptive -
For Time
Row 800m - Able | Row 600m - Adaptive
21/18 Cal Bike - Able | 15/13 Cal Bike - Adaptive
Row 600m - Able | Row 450m - Adaptive
15/13 Cal Bike - Able | 10/8 Cal Bike - Adaptive
Row 400m - Able | Row 300m - Adaptive
9/7 Cal Bike - Able | 6/4 Cal Bike - Adaptive
Row 200m - Able | Row 100m - Adaptive -
For Time
Row 800m - each
21/18 Cal Bike - each
Row 600m -each
15/13 Cal Bike - each
Row 400m - each
9/7 Cal Bike - each
Row 200m - each -
For Time
Row 800m - Able | Row 600m - Adaptive
21/18 Cal Bike - Able | 12/9 Cal Bike - Adaptive
Row 600m - Able | Row 450m - Adaptive
15/13 Cal Bike - Able | 8/6 Cal Bike - Adaptive
Row 400m - Able | Row 300m - Adaptive
9/7 Cal Bike - Able | 6/4 Cal Bike - Adaptive
Row 200m - Able | Row 100m - Adaptive -
For Time
Row 800m - Able | Row 500m - Adaptive
21/18 Cal Bike - Able | 10/8 Cal Bike - Adaptive
Row 600m - Able | Row 400m - Adaptive
15/13 Cal Bike - Able | 8/6 Cal Bike - Adaptive
Row 400m - Able | Row 300m - Adaptive
9/7 Cal Bike - Able | 6/4 Cal Bike - Adaptive
Row 200m - Able | Row 100m - Adaptive -
For Time
Row 800m - Able | Row 500m - Adaptive
21/18 Cal Bike - Able | 10/8 Cal Bike - Adaptive
Row 600m - Able | Row 400m - Adaptive
15/13 Cal Bike - Able | 8/6 Cal Bike - Adaptive
Row 400m - Able | Row 300m - Adaptive
9/7 Cal Bike - Able | 6/4 Cal Bike - Adaptive
Row 200m - Able | Row 100m - Adaptive -
For Time
Row 800m - Able | Row 400m - Adaptive
21/18 Cal Bike - Able | 8/7 Cal Bike - Adaptive
Row 600m - Able | Row 300m - Adaptive
15/13 Cal Bike - Able | 6/5 Cal Bike - Adaptive
Row 400m - Able | Row 200m - Adaptive
9/7 Cal Bike - Able | 4/3 Cal Bike - Adaptive
Row 200m - Able | Row 100m - Adaptive
redline
For Time
15 Burpees Over the Log
300’ Double KB Farmer Carry - together
45 Synchro Chest To Bar Pull Ups
300’ Double KB Farmer Carry - together
15 Burpees Over the Log
KB: 70/53
-
For Time
15 Burpees Over the Log
300’ Double KB Farmer Carry - together
45 Synchro Chest To Bar Pull Ups
300’ Double KB Farmer Carry - together
15 Burpees Over the Log
KB: 70/53 -
For Time
15 Burpees Over the Log
300’ Single Arm Farmer Carry - together
15 Synchro Pull Ups
20 Chest To Bar Pull Ups - split as desired
15 Synchro Pull Ups
300’ Single Arm Farmer Carry - together
15 Burpees Over the Log
ABLE: 70/53
ADAPT: 70/53 -
For Time
15 Burpees Over the Log
300’ Single Arm Farmer Carry - together
15 Synchro Pull Ups
20 Chest To Bar Pull Ups - split as desire
15 Synchro Pull Ups
300’ Single Arm Farmer Carry - together
15 Burpees Over the Log
ABLE: 70/53
ADAPT: 70/53 -
For Time
15 Burpees Over the Log
300’ Single Arm Farmer Carry - together
15 Synchro Pull Ups
20 Chest To Bar Pull Ups - split as desire
15 Synchro Pull Ups
300’ Single Arm Farmer Carry - together
15 Burpees Over the Log
ABLE: 70/53
ADAPT: 70/53 -
For Time
15 Burpees Over the Log
300’ Single Arm Farmer Carry - together
15 Synchro Pull Ups
20 Chest To Bar Pull Ups - split as desire
15 Synchro Pull Ups
300’ Single Arm Farmer Carry - together
15 Burpees Over the Log
ABLE: 70/53
ADAPT: 53/35 -
For Time
15 Burpees Over the Log
300’ Single Arm Farmer Carry - together
15 Synchro Pull Ups
20 Chest To Bar Pull Ups - split as desire
15 Synchro Pull Ups
300’ Single Arm Farmer Carry - together
15 Burpees Over the Log
ABLE: 70/53
ADAPT: 53/35 -
For Time
15 Burpees Over the Log
300’ Single Arm Farmer Carry - together
15 Synchro Pull Ups
20 Chest To Bar Pull Ups - split as desire
15 Synchro Pull Ups
300’ Single Arm Farmer Carry - together
15 Burpees Over the Log
ABLE: 70/53
ADAPT: 53/35 -
For Time
15 Burpees Over the Log
300’ Single Arm Farmer Carry - together
15 Synchro Pull Ups
20 Chest To Bar Pull Ups - split as desire
15 Synchro Pull Ups
300’ Single Arm Farmer Carry - together
15 Burpees Over the Log
ABLE: 70/53
ADAPT: 53/35 -
For Time
15 Burpees Over the Log
300’ Single Arm Farmer Carry - together
15 Synchro Pull Ups
20 Chest To Bar Pull Ups - split as desire
15 Synchro Pull Ups
300’ Single Arm Farmer Carry - together
15 Burpees Over the Log
ABLE: 70/53
ADAPT: 53/35 -
For Time
15 Burpees Over the Log
300’ Single Arm Farmer Carry - together
15 Synchro Pull Ups
20 Chest To Bar Pull Ups - split as desire
15 Synchro Pull Ups
300’ Single Arm Farmer Carry - together
15 Burpees Over the Log
ABLE: 70/53
ADAPT: 35/26 -
For Time
15 Burpees Over the Log / Burpees
300’ Single Arm Farmer Carry - together
15 Synchro Pull Ups
20 Chest To Bar Pull Ups - split as desire
15 Synchro Pull Ups
300’ Single Arm Farmer Carry - together
15 Burpees Over the Log / Burpees
ABLE: 70/53
ADAPT: 35/26 -
For Time
15 Burpees Over the Log
300’ Single Arm Farmer Carry - together
15 Synchro Pull Ups
20 Chest To Bar Pull Ups - split as desire
15 Synchro Pull Ups
300’ Single Arm Farmer Carry - together
15 Burpees Over the Log
ABLE: 70/53
ADAPT: 53/35 -
For Time
15 Burpees Over the Log/ Burpees
300’ Single Arm Farmer Carry - together
15 Synchro Pull Ups
20 Chest To Bar Pull Ups - split as desire
15 Synchro Pull Ups
300’ Single Arm Farmer Carry - together
15 Burpees Over the Log / Burpees
ABLE: 70/53
ADAPT: 53/35 -
For Time
15 Burpees Over the Log
300’ Single Arm Farmer Carry - together
15 Synchro Pull Ups
20 Chest To Bar Pull Ups - split as desire
15 Synchro Pull Ups
300’ Single Arm Farmer Carry - together
15 Burpees Over the Log
ABLE: 70/53
ADAPT: 35/26 -
For Time
8 Burpees Over the Log / 7 Slam Ball
300" Synchro Single KB farmer carry / on lap
20 Pull Ups / Chin 2R - split as desired
20 C2B Pull Ups / C2R - split as desired
20 Pull Ups / Chin 2R - split as desired
300" Synchro Single KB farmer carry / on lap
8 Burpees Over the Log / 7 Slam Ball
ABLE: 70/53
ADAPT: KB 70/53 | Wall Ball (20/14) -
For Time
8 Burpees Over the Log / 7 Slam Ball
300" Synchro Single KB farmer carry / on lap
20 Pull Ups / Chin 2R - split as desired
20 C2B Pull Ups / C2R - split as desired
20 Pull Ups / Chin 2R - split as desired
300" Synchro Single KB farmer carry / on lap
8 Burpees Over the Log / 7 Slam Ball
ABLE: 70/53
ADAPT: KB 70/53 | Wall Ball 20/14 -
For Time
8 Burpees Over the Log / 7 Slam Ball
300" Synchro Single KB farmer carry / on lap
20 Pull Ups / Chin 2R - split as desired
20 C2B Pull Ups / C2R - split as desired
20 Pull Ups / Chin 2R - split as desired
300" Synchro Single KB farmer carry / on lap
8 Burpees Over the Log / 7 Slam Ball
ABLE: 70/53
ADAPT: KB 35/26 | Wall Ball 14/10
under pressure
@0:00 - AMRAP in 7:00
300 Heavy Double Unders
Then
Max Cal Row*
1 works, 1 rests
*Alternate Row every 15 Calories
@7:00 - AMRAP in 8:00
Clean & Jerks
-
24 @ 155/105
20 @ 185/135
16 @ 225/155
Max Reps @ 275/185
-
@0:00 - AMRAP in 7:00
300 Heavy Double Unders
Then
Max Cal Row*
1 works, 1 rests
*Alternate Row every 15 Calories
@7:00 - AMRAP in 8:00
Clean & Jerks
-
24 @ 155/105
20 @ 185/135
16 @ 225/155
Max Reps @ 275/185 -
@0:00 - AMRAP in 7:00
300 Double Unders (150 each)
Max Cal Row
1 works, 1 rests
@7:00 - For Time:
60 Clean & Jerks
-
24 C&J @ ABLE: 145/100 ADAPT: 145/100
20 C&J @ ABLE: 165/120 ADAPT: 165/120
16 C&J @ ABLE: 185/135 ADAPT: 185/135
*1 works, 1 rests, shared reps evenly -
@0:00 - AMRAP in 7:00
300 Double Unders (150 each)
Max Cal Row
1 works, 1 rests
@7:00 - For Time:
60 Clean & Jerks
-
24 C&J @ ABLE: 145/100 ADAPT: 145/100
20 C&J @ ABLE: 165/120 ADAPT: 165/120
16 C&J @ ABLE: 185/135 ADAPT: 185/135
1 works, 1 rests, shared reps evenly -
@0:00 - AMRAP in 7:00
300 Double Unders (150 each)
Max Cal Row
1 works, 1 rests
@7:00 - For Time:
60 Clean & Jerks
-
24 C&J @ ABLE: 145/100 ADAPT: 140/95
20 C&J @ ABLE: 165/120 ADAPT: 160/115
16 C&J @ ABLE: 185/135 ADAPT: 180/130
1 works, 1 rests, shared reps evenly -
@0:00 - AMRAP in 7:00
150 Double Unders + 300 SUs
Max Cal Row
1 works, 1 rests
@7:00 - For Time:
60 Clean & Jerks / Hang C&J
-
24 C&J @ ABLE: 145/100 ADAPT: 135/90
20 C&J @ ABLE: 165/120 ADAPT: 155/110
16 C&J @ ABLE: 185/135 ADAPT: 175/125
1 works, 1 rests, shared reps evenly -
@0:00 - AMRAP in 7:00
300 Double Unders (150 each)
Max Cal Row
1 works, 1 rests
@7:00 - For Time:
60 Clean & Jerks / Cleans
-
24 C&J @ ABLE: 145/100 ADAPT: 110/90
20 C&J @ ABLE: 165/120 ADAPT: 130/110
16 C&J @ ABLE: 185/135 ADAPT: 150/125
1 works, 1 rests, shared reps evenly -
@0:00 - AMRAP in 7:00
300 Double Unders (150 each)
Max Cal Row
1 works, 1 rests
@7:00 - For Time:
60 Clean & Jerks
-
24 C&J @ ABLE: 145/100 ADAPT: 125/90
20 C&J @ ABLE: 165/120 ADAPT: 145/110
16 C&J @ ABLE: 185/135 ADAPT: 165/125
1 works, 1 rests, shared reps evenly -
@0:00 - AMRAP in 7:00
300 Double Unders (150 each)
Max Cal Row
1 works, 1 rests
@7:00 - For Time:
60 Clean & Jerks / Cleans
-
24 C&J @ ABLE: 145/100 ADAPT: 100/80
20 C&J @ ABLE: 165/120 ADAPT: 120/100
16 C&J @ ABLE: 185/135 ADAPT: 140/115
1 works, 1 rests, shared reps evenly -
@0:00 - AMRAP in 7:00
150 Double Unders + 250 SU
Max Cal Row
1 works, 1 rests
@7:00 - For Time:
60 Clean & Jerks / Cleans
-
24 C&J @ ABLE: 145/100 ADAPT: 90/65
20 C&J @ ABLE: 165/120 ADAPT: 110/85
16 C&J @ ABLE: 185/135 ADAPT: 125/100
1 works, 1 rests, shared reps evenly -
@0:00 - AMRAP in 7:00
150 Double Unders + 200 SU
Max Cal Row
1 works, 1 rests
@7:00 - For Time:
60 Clean & Jerks / Cleans
-
24 C&J @ ABLE: 145/100 ADAPT: 65/45
20 C&J @ ABLE: 165/120 ADAPT: 85/65
16 C&J @ ABLE: 185/135 ADAPT: 105/80
1 works, 1 rests, shared reps evenly -
@0:00 - AMRAP in 7:00
150 Double Unders + 100 SU
Max Cal Row
1 works, 1 rests
@7:00 - For Time:
60 Clean & Jerks
-
24 C&J @ ABLE: 145/100 ADAPT: 75/45
20 C&J @ ABLE: 165/120 ADAPT: 95/65
16 C&J @ ABLE: 185/135 ADAPT: 110/80
1 works, 1 rests, shared reps evenly -
@0:00 - AMRAP in 7:00
150 Double Unders + 125 SUs
Max Cal Row
1 works, 1 rests
@7:00 - For Time:
60 Clean & Jerks
-
24 C&J @ ABLE: 145/100 ADAPT: 85/55
20 C&J @ ABLE: 165/120 ADAPT: 105/75
16 C&J @ ABLE: 185/135 ADAPT: 120/90
1 works, 1 rests, shared reps evenly -
@0:00 - AMRAP in 7:00
300 Double Unders (150 each)
Max Cal Row
1 works, 1 rests
@7:00 - For Time:
60 Clean & Jerks
-
24 C&J @ ABLE: 145/100 ADAPT: 145/100
20 C&J @ ABLE: 165/120 ADAPT: 165/120
16 C&J @ ABLE: 185/135 ADAPT: 185/135
1 works, 1 rests, shared reps evenly -
@0:00 - AMRAP in 7:00
150 DU + 100 DU
Max Cal Row
1 works, 1 rests
@7:00 - For Time:
60 Clean & Jerks
-
24 C&J @ ABLE: 145/100 ADAPT: 65/45
20 C&J @ ABLE: 165/120 ADAPT: 85/65
16 C&J @ ABLE: 185/135 ADAPT: 105/80
1 works, 1 rests, shared reps evenly -
@0:00 - AMRAP in 7:00
150 DU + 150 Multi ropes
Max Cal Row
1 works, 1 rests
@7:00 - For Time:
60 Clean & Press
-
24 C&J @ ABLE: 145/100 ADAPT: 75/65
20 C&J @ ABLE: 165/120 ADAPT: 80/70
16 C&J @ ABLE: 185/135 ADAPT: 85/75
1 works, 1 rests, shared reps evenly -
@0:00 - AMRAP in 7:00
150 DU + 150 Multi ropes
Max Cal Row
1 works, 1 rests
@7:00 - For Time:
60 Clean & Press
-
24 C&J @ ABLE: 145/100 ADAPT: 70/60
20 C&J @ ABLE: 165/120 ADAPT: 75/65
16 C&J @ ABLE: 185/135 ADAPT: 80/70
1 works, 1 rests, shared reps evenly -
@0:00 - AMRAP in 7:00
150 DUs + 125 Multi ropes
Max Cal Row
1 works, 1 rests
@7:00 - For Time:
60 Clean & Press
-
24 C&J @ ABLE: 145/100 ADAPT: 65/60
20 C&J @ ABLE: 165/120 ADAPT: 70/65
16 C&J @ ABLE: 185/135 ADAPT: 75/70
1 works, 1 rests, shared reps evenly