Today's workout

Our 5 most recent 30-minute training sessions are below. Sign-up to get these workouts in your inbox or download the app for our 1hr, 2hr, and 3hr tracks.

Tuesday, September 19, 2023

"Kelly" [BENCHMARK]

5 Rounds For Time:

400 Meter Run

30 Wallballs @wallball(20/14)

30 Box Jumps (24"/20")

Time Cap: 35 Minutes REPEAT FROM 9/20/22

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Monday, September 18, 2023

"Flying Somewhere?"

AMRAP 15:

7 Dumbbell Snatches (R)  

7 Dumbbell Snatches (L)

500/450 Meter Bike Erg

3 Rope Climbs (15')

Dumbbell: @dumbbell(70/50)

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Sunday, September 17, 2023

"Never Mind"

AMRAP 20:

8 Toes to Bar

8 Front Rack Lunges

200 Meter Run

Dumbbells: @dumbbell(50/35)'s

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Saturday, September 16, 2023

"Tennis Elbow"

10 Rounds For Time:

200/180 Meter Row

15 Push-ups

10-1 Deadlifts @weight(225/155)

Time Cap: 18 Minutes

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Friday, September 15, 2023

"Tosh Sprints"

3 Rounds For Time:

200 Meter Run

400 Meter Run

600 Meter Run

* Rest Equal Time After Each Run Time Cap: 35 Minutes

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Tuesday, September 12, 2023

"Barehanded"

For Time:

30 Power Cleans

600 Meter Run  

20 Front Squats

600 Meter Run  

10 Squat Cleans

600 Meter Run  

Barbell: @weight(155/105)

Time Cap: 15 Minutes

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Monday, September 11, 2023

"9/11"

For Time:

2,001 Meter Row

343 Double Unders

110 Dumbbell Box Step-ups (20")2,977

Meter RowDumbbell: @dumbbell(50/35)

Time Cap: 35 Minutes

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Sunday, September 10, 2023

"The Hash Slinging Slasher"

For Time:  

2,000/1,800 Meter Bike Erg

21-15-9: Kettlebell Swings @kettlebell(70/53)

Burpees

2,000/1,800 Meter Bike Erg

21-15-9: Kettlebell Swings @kettlebell(70/53)

Burpees

2,000/1,800 Meter Bike Erg

Time Cap: 25 Minutes

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Saturday, September 9, 2023

"Dae Han" [HERO]

3 Rounds For Time:
800 Meter Run @weight(45/35)
3 Rope Climbs (15')
12 Thrusters @weight(135/95)

Time Cap: 25 Minutes

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Friday, September 8, 2023

"Barf"

3 Rounds x AMRAP

4: 500/450 Meter Row

25 Deadlifts @weight(185/135)

Max Box Jumps (24"/20")

Rest 2 Minutes Between Rounds

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Thursday, September 7, 2023

"Cinnabon"

5 Rounds For Time:

40 Sit-ups 3 Rounds of "Cindy"

200 Meter Farmers Carry @dumbbell(50/35)'s1

Round of Cindy:

5 Pull-ups

10 Push-ups

15 Air Squats

Time Cap: 30 Minutes

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Thursday, September 7, 2023

"5th Gear"

AMRAP 15:

30/24 Calorie Bike Erg

10 Clean & Jerks @weight(115/85)

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