Chipper
High-volume workouts with multiple movements done once through. Chip away at the reps until complete.
Angie
For TimeFor time
- 100 Pull-ups
- 100 Push-ups
- 100 Sit-ups
- 100 Air Squats
Baseline
For TimeFor time
- 500m Row
- 40 Air Squats
- 30 Sit-ups
- 20 Push-ups
- 10 Pull-ups
Blake
Rounds4 rounds for time
- 100ft Walking Lunge (45/25 lb overhead)
- 30 Box Jumps (24/20 in)
- 20 Wallball Shots (20/14 lb)
- 10 Handstand Push-ups
Clovis
For TimeFor time with running bookends
- 10 Mile Run
- 150 Burpee Pull-ups
Daniel
For TimeFor time
- 50 Pull-ups
- 400m Run
- 21 Thrusters (95/65 lb)
- 800m Run
- 21 Thrusters (95/65 lb)
- +2 more
Filthy 50
For TimeFor time
- 50 Box Jumps (24/20 inch)
- 50 Jumping Pull-ups
- 50 Kettlebell Swings (35/26 lb)
- 50 Walking Lunges (50 steps)
- 50 Knees-to-Elbows
- +5 more
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
Lumberjack 20
For TimeFor time (chipper)
- 20 Deadlifts (275/185 lb)
- 400m Run
- 20 Kettlebell Swings (70/53 lb)
- 400m Run
- 20 Overhead Squats (115/75 lb)
- +9 more
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
Nutts
For Time10-1 descending ladder
- Handstand Push-ups
- Deadlifts (250/175 lb)
- Box Jumps (30/24 in)
- Pull-ups
RJ
Rounds5 rounds for time
- 800m Run
- 5 Rope Climbs (15 ft)
- 50 Push-ups
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
Whitten
Rounds5 rounds for time
- 22 Kettlebell Swings (70/53 lb)
- 22 Box Jumps (24/20 in)
- 400m Run
- 22 Burpees
- 22 Wall Ball Shots (20/14 lb)
Zeus
Rounds3 rounds for time
- 30 Wall Ball Shots (20/14 lb)
- 30 Sumo Deadlift High-pulls (75/55 lb)
- 30 Box Jumps (20 in)
- 30 Push Press (75/55 lb)
- 400m Run
- +1 more
Frequently Asked Questions