Cardio
Workouts with significant running, rowing, or other cardio elements.
Air Force
For Time4 rounds for time
- 20 Thrusters (95/65 lb)
- 20 Sumo Deadlift High Pulls (95/65 lb)
- 20 Push Jerks (95/65 lb)
- 20 Overhead Squats (95/65 lb)
- 20 Front Squats (95/65 lb)
- +1 more
Baseline
For TimeFor time
- 500m Row
- 40 Air Squats
- 30 Sit-ups
- 20 Push-ups
- 10 Pull-ups
Chad
For Time1000 Box Step-ups for time
- Box Step-ups (20 in, 45/35 lb vest)
Eva
For Time5 rounds for time
- 800m Run
- 30 Kettlebell Swings (2 pood/1.5 pood - 70/53 lb)
- 30 Pull-ups
Fibonacci
AMRAPAMRAP in 20 minutes with Fibonacci sequence
- Double-unders
- Power Cleans (135/95 lb)
Fight Gone Bad
Rounds3 rounds, 1 minute per station
- Wall Ball Shots (20/14 lb to 10/9 ft)
- Sumo Deadlift High Pull (75/55 lb)
- Box Jump (20 inch)
- Push Press (75/55 lb)
- Row (Calories)
Griff
For Time2 rounds for time
- 800m Run
- 400m Run (backwards)
Helen
Rounds3 rounds for time
- 400m Run
- 21 Kettlebell Swings (53/35 lb)
- 12 Pull-ups
Hope
Rounds3 rounds of 5 movements, scored like Fight Gone Bad
- Burpees
- Power Snatch (75/55 lb)
- Box Jumps (24/20 in)
- Thrusters (75/55 lb)
- Chest-to-Bar Pull-ups
Jackie
For TimeFor time
- 1000m Row
- 50 Thrusters (45/35 lb)
- 30 Pull-ups
Kelly
For Time5 rounds for time
- 400m Run
- 30 Box Jumps (24/20 inch)
- 30 Wall Ball Shots (20/14 lb)
Marguerita
For Time50-40-30-20-10 reps
- Double-unders
- Sit-ups
Murph
For TimeFor time (partition pull-ups, push-ups, and squats as needed)
- 1 mile Run
- 100 Pull-ups
- 200 Push-ups
- 300 Air Squats
- 1 mile Run
Nancy
For Time5 rounds for time
- 400m Run
- 15 Overhead Squats (95/65 lb)
Nicole
AMRAPAMRAP 20 minutes
- 400m Run
- Max Pull-ups
Open 12.1
AMRAP7-minute AMRAP
- Burpees
Open 17.5
For Time10 rounds for time
- 9 Thrusters (95/65 lb)
- 35 Double-unders
Frequently Asked Questions