Laura Nitowski

In teams of two with partners alternating working on the minute–

6 rounds:

1 min wall balls

1 min lateral hurdle hops

1 min DB burpee box overs

1 min DB Z press

1 min rowing

In teams of two with partners alternating working on the minute–

6 rounds:

1 min wall balls (30 to 10’/20 to 9’)

1 min double-unders

1 min DB burpee box overs (50/hand to 24″ – 35/hand to 20″)

1 min strict handstand push-ups

1 min rowing

A. Muscle clean x2 + Power clean x2 + Squat clean x2

4x(2+2+2); Building; Rest 90-120s

•Hang onto the bar between reps.

•Focus on really feeling the difference between clean variations.

•Prioritize positions over load lifted.

B. E2min for 8 sets:

1 min assault bike/row @ 80%

4 power cleans + 3 front squats + 2 shoulder-to-overhead (tough)

•80% pace should be enough to be breathing heavy but shouldn’t impact barbell too much. Think of it like going ~10s slower than your 2k row PR pace.

•Keep barbell complex unbroken.

•Start moderate on barbell and increase weight per set.

A1. Standing vertical jump

4×1; Rest 30s

A2. Deadlift

4×1; Across; Rest 2-3 min

•Reset each rep on deadlifts.

•Jump high on vertical jumps.

•Deadlift weight should be tough but not maximal.

B. For time:

1000m row

50 KB swings

30 push-ups

•10 min cap

A1. Standing vertical jump

4×1; Rest 30s

A2. Deadlift

3,1,2,1; Waveload; Rest 2-3 min

•Reset each rep on deadlifts.

•Jump high on vertical jumps.

•Deadlift weight should be tough but not maximal.

B. For time:

1000m row

50 power snatches (75/55)

30 handstand push-ups

•10 min cap

2 rounds:

24 double KB deadlifts

24 box jumps, step down

24 wall balls

24 DB snatches, alternating

24 box jumps, step down

24 wall balls

24 sandbag front squat

•30 minute cap.

Record time.

2 rounds:

24 deadlifts (275/185)

24 box jumps, step down (24″/20″)

24 wall balls (20 to 10’/14 to 9’)

24 DB snatches, alternating (70/50)

24 box jumps, step down (24″/20″)

24 wall balls (20 to 10’/14 to 9’)

24 sandbag front squat (150/100)

•30 minute cap.

•This is a variation of the hero workout ADAMBROWN.

A. Bench press

3,2,2,1; 2s at same weight; Rest 2 min

•Weight should be tough but sustainable.

B. 21-15-9:

DB Z press

DB floor press

Push-ups

•12 min cap.

A. Bench press

2,1,2,1; Waveload; Rest 2 min

•First wave moderate, second wave tough.

B. “J.T.”

21-15-9:

Handstand push-ups

Ring dips

Push-ups

•12 min cap.

A. 3 min AMRAP:

5-10-15-20…unbroken double-unders

-Rest 3 min

3 min AMRAP:

2-4-6-8…unbroken strict knees-to-elbows

•Modify so that you can do either double-unders or knees-to-elbows in unbroken sets.

•Don’t do single-unders – pick a number of double-under attempts.

B. In teams of two with partners alternating rounds—

10 min AMRAP:

15 assault bike/row calories

12 double DB shoulder-to-overhead (50/hand – 35/hand)

9 lateral burpees over-the-DBs

+

(Rest 5 min)

+

10 min AMRAP:

15 assault bike/row calories

12 double DB hang squat cleans (50/hand – 35/hand)

9 lateral burpees over-the-DBs

•Shoot for consistent splits per round across both 10 min AMRAPs.