Advanced
Workouts requiring advanced gymnastics skills or heavy lifting. For experienced athletes seeking a challenge.
Amanda
For Time9-7-5 reps for time
- Muscle-ups
- Squat Snatches (135/95 lb)
Candy
Rounds5 rounds for time
- 20 Pull-ups
- 40 Push-ups
- 60 Squats
Diane
For Time21-15-9 reps for time
- Deadlifts (225/155 lb)
- Handstand Push-ups
Haley
For Time100 Snatches for time
- Snatch (135/95 lb)
Kalsu
For Time100 Thrusters for time with EMOM burpee penalty
- Thrusters (135/95 lb)
- Burpees (5 at the start of each minute)
Linda
For Time10-9-8-7-6-5-4-3-2-1 reps for time
- Deadlifts (1.5x bodyweight)
- Bench Press (bodyweight)
- Cleans (0.75x bodyweight)
Maggie
Rounds5 rounds for time
- 20 Handstand Push-ups
- 40 Pistols (alternating)
- 60 Pull-ups
Mary
AMRAPAMRAP 20 minutes
- 5 Handstand Push-ups
- 10 Pistols (alternating)
- 15 Pull-ups
Nasty Girls
Rounds3 rounds for time
- 50 Air Squats
- 7 Muscle-ups
- 10 Hang Power Cleans (135/95 lb)
Nate
AMRAP20-minute AMRAP
- 2 Muscle-ups
- 4 Handstand Push-ups
- 8 Kettlebell Swings (70/53 lb)
The Seven
For Time7 rounds for time
- 7 Handstand Push-ups
- 7 Thrusters (135/95 lb)
- 7 Knees-to-Elbows
- 7 Deadlifts (245/165 lb)
- 7 Burpees
- +2 more
Frequently Asked Questions